For those expectant mums who have been exercising prior to pregnancy, there's no reason why you can’t maintain your level of fitness during the early stages of your pregnancy. There are a few modifications that will be required (see our Exercise Guidelines in Pregnancy article) and depending on energy and nausea levels your frequency and intensity of exercise may need to be adjusted also. However generally speaking, listen to your body – if it feels good then it’s ok, if not then you probably need to scale it back a little.

If you are new to exercise, there is no reason why you can’t start an exercise programme however it is suggested you consult with your Doctor / Lead Maternity Carer regarding your specific situation prior to starting.

It's recommended that an effective exercise programme will comprise both cardiovascular (cardio) and weight training. Provided below is a sample Weight Training programme that can be adjusted along the way for each trimester and your changing body. Cardio training doesn’t need to be so structured, it's more important to find an activity that you enjoy, so you are consistent and frequent with your exercise. Walking, swimming, cycling, jogging, rowing are all good options – aim to work towards 30 minutes of moderate intensity a minimum of three times per week. Remember all workouts should start with a 5 to 10 minute warm up and end with an appropriate cool down. Click here for warm up and cool down / stretch guidelines.

If you're reasonably fit and your Doctor  / LMC is happy for you to exercise, aim to perform the following program 2-3 times per week.  With each exercise perform 2-3 sets of 8-10 reps (repeititions) - remember to do each side where appropriate.

Exercise 1:  Squat

1. Start with feet outside shoulder width, toes slightly turned out
2. With arms out in front for balance, push butt out behind you and slowly squat down (as if you were going to sit on a chair).  Ensure knees remain out over toes. 
3. Push through your heels to return to start position.

If you're a seasoned exerciser, weight can be added  for a further challenge.

 

 

 

 

 

 

With each trimester this exercise can be scaled back by reducing your range of movement, a wider foot stance and if you have been using weight – reduce this.

Exercise 2:  Push Up

1. Start in push up position, selecting the position that is most comfortable for your fitness level.  The further you are into your pregnancy, the higher your hands are from the floor.  (See Option 1 and 2 pictures below) Legs out straight.
2. By bending at the elbows, slowly lower your body down.  Ensure hips and shoulders remain in one line.
3. Return to start position by pushing up with the palm of your hands.  Again, ensure hips and shoulders remain in one line.

Option 1:

 

 

 

 

 

 

Option 2:

 

 

 

 

 

 

Exercise 3:  Sumo Deadlift:

1.        Start with wide stance, feet slightly turned out.  Weight is held in front of the body – hands placed inside of the legs.
2. Slowly lower the bar to below the knee, pushing your butt out behind you while you do this.  Keep the bar close to your body.
3. Return to standing position.

 

 

 

 

 

 

 

 

 

 

With each trimester this exercise can be scaled back by reducing your range of movement or weight, or as your baby bump grows you could also use a dumbbell instead of a barbell as shown below:

 

 

 

 

 

 

 

 

 

 

Exercise 4:  Shoulder Press

1. Stand with feet shoulder width apart, arms at 90 degrees, palms turned out
2. Lift weights slowly until they are straight overhead with arms extended. 
3. Return to starting position

 

 

 

 

 

 

 

 

 

 

 

With each trimester this exercise can be scaled back by reducing weight, or performing the exercise seated as opposed to standing.

 

 

Exercise 5:  Bent row

1. Stand with feet shoulder width apart.
2. Holding barbell bend knees and lean forward.  Arms should be straight and barbell should start at the knees.  Keep chest lifted to maintain a flat back throughout the exercise.
3. Keeping elbows close to your body, bring the barbell into your belly button
4. Return barbell to starting position (barbell below the knees)

 

 

 

 

 

 

 

 

 

 

 

 

With each trimester this exercise can be scaled back by reducing the weight, or as your baby bump grows you could use dumbbells instead of a barbell.

 

 

 

 

 

 

 

 

 Exercise 6:  Static Lunge

1. Keeping feet shoulder width apart, take a big step forward with right foot.
2. By slowly bend the knees, lower into a lunge whilst keeping the front knee and back knee at 90 degree angles.
3. Return to standing position by pushing up through the heel of the front food (right).
4. Repeat on other side

Seasoned Exerciser:  add weight, scale up to walking lunge.

 

 

 

 

 

 

 

 

 

With each trimester this exercise can be scaled back by reducing your range of movement (nothing below parallel), or weight.  If you are performing walking lunges, scale back to static lunges.  As your centre of gravity changes you may also need to hold onto a solid object (e.g. chair) for balance.

Exercise 7:  Standing Woodchop

1. Start with feet outside shoulder width apart.
2. Holding a medicine ball / weight out in front with both hands, squat down and slower lower the weight diagonally so it ends up just outside your left knee.  Pause for a moment.
3. Return to standing position as you raise the weight diagonally so it ends up over your right shoulder.
4. Return to start position and repeat.
5. Perform both sides.

Seasoned Exerciser: increase weight and tempo.

 

 

 

 

 

 

 

 

 

This exercise can be scaled back by reducing your range of movement, weight, or tempo.  You may need to cease performing this exercise when your baby bump gets too big to negotiate getting around!

Key tips when performing any exercise whilst pregnant:

• Ensure you breathe through the movement.  As a general rule of thumb, breathe out on the effort.  Don’t hold your breath.
• Exercise to stay healthy, be smart.
• And remember the golden rule – listen to your body. If it doesn’t feel right, don’t do it.

Artilce written by Sovita Corkin, Personal Trainer