Ultimate Guide to Safe Pregnancy Workouts for Every Trimester
STEEL Team
January 4, 2025
NEW
THIS IS A NOTICE
Pregnancy represents one of the most significant transformations in a woman’s body and mind. To ensure a healthy pregnancy and adapt to these changes, maintaining a balanced diet is crucial, but incorporating physical exercise is equally essential.
During pregnancy, expectant mothers can safely engage in activities like swimming, yoga, gym workouts, and other forms of exercise to enhance their health and the baby’s well-being. Numerous scientific studies have shown that regular physical activity helps reduce risks such as preterm birth, C-sections, gestational diabetes, and postpartum complications.
In fact, many mothers have experienced smoother deliveries and quickly regained their shape thanks to safe resistance exercises. This article highlights the special benefits of exercising before, during, and after pregnancy.
Both the American College of Obstetricians and Gynecologists (ACOG) and the American Pregnancy Association encourage expectant mothers to engage in regular physical activity from the moment they start planning their pregnancy, due to the significant benefits it offers.
Establishing a regular exercise routine before getting pregnant can strengthen a mother’s body throughout the pregnancy. Beyond supporting overall health, exercise positively impacts the pregnancy journey, aids the delivery process, and promotes healthier embryonic development compared to those who do not engage in physical activity.
For individuals struggling with conception due to conditions like polycystic ovary syndrome (PCOS) or obesity, studies have shown that regular exercise can improve ovarian function, thereby increasing the chances of conception.
Additionally, research indicates that exercising prior to undergoing in vitro fertilization (IVF) treatments can improve the success rate of clinical pregnancies.
Natural childbirth is encouraged by the WHO, UNICEF, and the Ministry of Health due to its health benefits for both mother and baby. However, if the body is too weak or unable to endure the intense pain—often compared to “breaking 20 ribs at once”—a C-section may become necessary.
Childbirth is akin to running a marathon, requiring significant endurance. During labor, the mother relies on abdominal muscles, pelvic floor muscles, lower back muscles, anal and rectal muscles to help the baby move out quickly, reducing the risk of oxygen deprivation.
Regular exercise not only helps mothers coordinate these muscle groups effectively, making labor easier, but also boosts immunity throughout the pregnancy for both mom and baby. Proper and consistent training offers numerous benefits, such as:
After childbirth, mothers often face challenges such as weakened pelvic bones (due to calcium being redirected from the mother to the baby during pregnancy) and reduced immunity. This period also brings concerns about weight gain and physical appearance. Many mothers resort to drastic weight loss methods, such as eating less or skipping meals, which can be extremely harmful, leading to nutrient deficiencies and negatively impacting the quality of care for the baby.
For example, two mothers with the same height and weight will experience different outcomes—those with a higher muscle mass will find it easier to regain a slim figure compared to those with a higher body fat percentage.
Therefore, exercising before, during, and after pregnancy is an excellent preparation for both mother and child. Regular exercise not only promotes a quicker recovery for the mother but also helps maintain a positive mindset, reducing the risk of postpartum depression. Additionally, it alleviates back pain, lowers the chances of cardiovascular issues, and minimizes common postpartum complications.
During pregnancy, the types of exercises remain almost unchanged from pre-pregnancy routines. Mothers-to-be can continue doing squats, deadlifts, and other similar exercises as usual, with adjustments to the load or intensity based on their physical condition.
For example, if a mother was training at 100% intensity before pregnancy, she might reduce it to around 50% during pregnancy, depending on her weight and body’s needs.
Core-strengthening exercises are particularly prioritized by STEEL’s coaching team as they help mothers prepare for a smoother labor and delivery process.
Before preparing for pregnancy, STEEL’s coaching team prioritizes compound exercises (engaging multiple muscle groups simultaneously) to help mothers enhance overall health and increase muscle mass—a key indicator of physical fitness and well-being.
Squats help expectant mothers tone and strengthen the lower body. This exercise enhances coordination between the hips, pelvic floor, and core muscles, building endurance and reducing pressure on the pelvic floor, thereby preparing the body better for natural childbirth.
Additionally, squats are an excellent way to alleviate lower back pain caused by ligament stretching, prevent constipation, and maintain proper body alignment and balance.
There are various squat exercises for mothers-to-be, tailored to different needs and physical conditions. Below is a simple, easy-to-perform squat routine that requires no equipment, recommended by STEEL.
Depending on their fitness level, mothers can choose from a range of squat variations, progressing from easier to more challenging exercises such as Sumo Squats, Goblet Squats, Barbell Squats, or Split Squats.
The deadlift is a highly effective compound exercise for building full-body strength. It involves lifting a barbell from the floor to hip level and is one of the fundamental and most important strength training exercises for fitness enthusiasts.
The deadlift engages multiple muscle groups, promoting rapid fat burning and muscle growth. A stronger and larger muscle mass enhances the body’s ability to generate maximum force in a single contraction, making it particularly beneficial for expectant mothers.
For mothers-to-be, deadlifts not only help minimize unnecessary weight gain but also improve overall health, making labor and delivery smoother.
Like squats, deadlifts come in various variations ranging from beginner to advanced levels, such as Good Morning Deadlift, Barbell Good Morning Deadlift, and Kettlebell Deadlift.
During pregnancy, if the body lacks sufficient calcium, the fetus will draw calcium from the mother to develop its bones and skull.
This is why the Bench Press is an essential exercise before pregnancy. It improves overall bone and joint health while strengthening the upper body, making physical activities and carrying loads easier.
For expectant mothers, STEEL coaches prioritize incline bench presses (performed on an inclined bench) over flat bench presses to reduce the gravitational pressure from the fetus. Additionally, dumbbells are preferred over barbells to minimize strain on the mother’s body.
According to research by Richard Nisbett, a psychologist at the University of Michigan, combining physical exercise during pregnancy with breastfeeding can increase a child’s IQ by an average of 14 points.
This is because engaging in large muscle group exercises stimulates the development of neural cells, which enhances blood flow to the brain. As a result, exercise during pregnancy is highly recommended.
During pregnancy, expectant mothers can explore the following types of exercises:
During pregnancy, the pelvic muscles and ligaments tend to weaken, which can lead to pelvic organ prolapse. Pelvic floor exercises, developed by Dr. Kegel in 1948, are a form of physical training designed to strengthen the pelvic muscles.
Pregnant women can incorporate these exercises into their daily routine to reinforce these muscles and facilitate an easier delivery. In addition to supporting a faster labor process, these exercises improve blood circulation in the vaginal area, tighten vaginal muscles, and offer other benefits.
How to Perform Kegel Exercises:
As you enter the second trimester of pregnancy, your baby begins to grow rapidly. This inevitably increases pressure on your uterus, back, and spine. As a result, you may experience symptoms such as back pain, cramps, and swollen ankles.
While yoga cannot completely eliminate these discomforts, it can significantly alleviate the symptoms. Practicing yoga poses is a gentle way to keep your body active and flexible.
Yoga can also help reduce common pregnancy symptoms such as nausea and constipation. Additionally, it can contribute to a smoother labor and delivery process by relieving tension around the cervix.
Suggested 3 Yoga Poses Especially Beneficial for Pregnant Mothers:
1/ Mountain Pose (Tadasana)
2/ Chair Pose (Utkatasana)
3/ Warrior Pose II (Virabhadrasana II)
Postpartum mothers generally require 6–8 weeks for recovery. However, those who experience smooth deliveries without complications can start light exercises immediately after giving birth.
The pelvic floor is a critical area to focus on, especially after natural childbirth. Kegel exercises (mentioned earlier) strengthen the key muscle groups in a mother's pelvic region. These exercises significantly improve the control of bodily functions and enhance the strength of muscles supporting the bladder, bowel, and uterus. Aim to perform at least 10 repetitions per session, repeating three times daily.
Gentle walking is another safe exercise after natural childbirth. Walking not only benefits physical health but also improves mental well-being, reducing the risk of postpartum depression.
Set a goal of engaging in moderate aerobic activity for 150 minutes per week, breaking it into 10-minute sessions a few times a day.
Incorporate gentle stretching exercises, ensuring each movement feels comfortable and pain-free. These stretches should be performed at least twice a week.
Plank exercises primarily target core muscle groups, including the abdominal, back, and pelvic muscles. Strengthening these muscles helps improve overall health and shape for postpartum mothers.
Unlike many belly fat reduction exercises requiring difficult and constantly changing poses, planks provide medium difficulty but yield significant results, making them a popular choice among postpartum mothers.
Cardio exercises such as running, cycling, or swimming enhance heart and lung function. These activities improve blood circulation and oxygen delivery to body cells, effectively burning calories to help postpartum mothers lose weight. Cardio also promotes muscle growth, toning the body, and stimulates the production of endorphins, which create feelings of happiness and well-being.
Suggested Cardio Exercises to Boost Immunity and Fitness:
1/ Walking:
2/ Jogging or Running:
3/ Cycling:
"MOTHERS SHOULD LISTEN TO THEIR BODIES FOR THE MOST SUITABLE TRAINING REGIME"
During and after pregnancy, women often worry about the rapid changes in their bodies, such as swollen feet, belly fat, and puffiness.
These concerns may lead to under-eating or engaging in intense workouts after giving birth to regain their figure quickly.
Remember, motherhood is a sacred experience, and the health of both mother and baby should always come first.
Therefore, listen to your body during training, identify your comfort zone, and design a scientific workout plan that meets your body's energy needs.
Exercise is vital for almost every stage of life. Whether you're planning to conceive or not, maintaining an active lifestyle offers essential overall health benefits.
STEEL wishes you a healthy and smooth pregnancy journey!
