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Get that Pregnancy Glow! Prenatal Fitness Hacks for Moms-To-Be

Staying active during pregnancy is one of the best ways to prepare your body for childbirth and promote a healthy pregnancy. Exercise can reduce common pregnancy discomforts, improve mood, and enhance overall fitness, which may lead to an easier labor and recovery. However, safety is always a priority. Here’s a guide to safe and effective exercises for expecting mothers.

Things to remember before engaging in prenatal exercise

Before you start forming your daily routine for your prenatal exercise, make sure to do the following:

  1. Consult your healthcare provider:
    Ensure there are no contraindications such as preeclampsia, placenta previa, or preterm labor risks. Consult with your OB GYN on which types of exercises are okay for you. Ensure also that you update your doctor on your progress.
  2. Stay hydrated:
    Staying hydrated prevents dehydration-related complications like headaches or dizziness, reduces swelling, aids digestion, and regulates body temperature for mom and baby.

    During a prenatal exercise routine, hydration maintains energy levels and replaces fluids lost through sweat. In times like these, you need fluids that keep your body refreshed and nourished. Based on IQVIA study in 2023, Wilkins Distilled is most recommended by doctors as a partner for staying hydrated because of its 8-step distillation process to produce the safest, gentlest, cleanest water.
  3. Avoid overheating:
    Exercise in a cool environment and wear breathable clothing. Try to avoid high-intensity activities in hot or humid conditions.
  4. Monitor intensity:
    Aim for moderate intensity, where you can talk comfortably but not sing. Try walking, prenatal yoga, or stationary cycling.

Safe and recommended exercise for moms-to-be

Prenatal exercises are designed to accommodate physical changes, promote safety, reduce discomfort, strengthen muscles for labor, improve circulation, and support overall health while preventing overexertion or injury during pregnancy. Here are some things you can try:

1. Walking

Walking is a low-impact, accessible form of exercise. It helps maintain cardiovascular health and is gentle on joints, which may feel more lax due to hormonal changes. It also improves circulation and boosts mood during pregnancy.

Bonus tips for super moms:

  • Wear supportive shoes for comfort.
  • Avoid uneven tracks to reduce the risk of falls. Opt for a treadmill to ensure safety indoors.

2. Prenatal Yoga

Yoga improves flexibility, balance, and relaxation. Doing yoga also alleviates back pain, strengthens muscles for labor, and promotes relaxation and breathing techniques during pregnancy. It can also help with breathing techniques which are useful during labor.

Areas you can try to focus on:

  • Gentle stretches for the lower back and hips.
  • Prenatal-specific poses such as Cat-Cow and Child’s Pose.

Caution:

  • Avoid deep twists, backbends, or poses requiring you to lie flat after the first trimester.

3. Swimming and Water Aerobics

Water provides natural resistance, making it ideal for strength and cardio workouts without putting pressure on joints.

During pregnancy, water-based exercises support gentle, full-body workouts that enhance flexibility, relieve discomfort, and boost energy levels without the risk of overheating or injury.

When engaging in water-based activities, avoid jumping or diving into the water to prevent injuries and bleeding.
 

4. Strength Training

Strength training with light weights or resistance bands helps maintain muscle tone and prepare the body for carrying the baby and delivery. It also promotes quicker recovery and overall strength after childbirth.

Key Areas you should strengthen during pregnancy:

  • Legs (e.g., squats and lunges) to build endurance for labor
  • Core (e.g., modified planks) to support the back.

Caution and friendly reminder for mom-to-be:

  • Use lighter weights and focus on controlled movements.
  • Avoid exercises that strain the abdomen.

5. Pelvic Floor Exercises (Kegels)

Another way to prepare the pelvic floor muscles for childbirth to potentially ease labor is to so pelvic floor exercises. Some of the benefits include improved bladder control, aids delivery, and speeds postpartum recovery.

How to Perform:

  • Contract the muscles as if stopping the flow of urine.
  • Hold for a few seconds, then release. Repeat 10-15 times.

6. Stationary Cycling

Cycling on a stationary bike is a safe way to maintain cardiovascular health without risking balance issues. It’s also safe since it doesn’t require you to go outside and risk yourself of getting injured or getting into accidents.

Tips you need to remember:

  • Adjust the seat height according to your comfort.
  • Avoid overexertion.

Exercise is a powerful tool to stay active and strong during pregnancy. By choosing low-impact, safe activities tailored to your changing body, you can enjoy the physical and emotional benefits of movement while preparing for a smoother delivery and recovery. Always consult your healthcare provider and adjust your routine as needed to ensure safety for both you and your baby.