Strength training exercises to do while pregnant to stay strong

Exercising during pregnancy is a hot topic. For years, many thought it best for both mum and baby to avoid exercise and instead take it easy in fear of hurting the baby or themselves. Luckily for us, times are changing and research now suggests that not only is exercise considered safe during pregnancy, it’s also beneficial! Exercise during pregnancy can improve circulation, improve body awareness and help maintain a healthy weight, as well as help to maintain cardiovascular fitness in preparation for labour.

For me, I can’t imagine not working out for 9 months. It’s what I love and a massive part of my life. While pregnancy is no time to hit new PB’s, staying active has not only helped keep my body strong throughout my first pregnancy, it’s also massively helped my mental health in this new stage of my life.

I‘m really proud to be working with Aptaclub on their Active For 2 campaign, to educate pregnant women about the benefits of exercise and show others how to get active safely during their pregnancy. Nearly two thirds (60%) of the women they surveyed said they simply didn’t feel well informed about how to improve their prenatal health – so together with Aptaclub, I want to make a difference by making prenatal training more accessible, informing and empowering pregnant women of today to stay strong!

Below I’ve shared some safe and effective strength exercise you can do in the gym during pregnancy to help support your body and baby bump as your posture changes, and help prepare for labour, birth and recovery. Plus, there’s also a fab full body workout that you can follow along with your bump – let me know if you give it a try! Of course, you should ensure you’re cleared by your GP and/or midwife before beginning any exercise routine, and always listen to your body.

Lower Body: Legs bear the weight of our growing baby throughout pregnancy, these 3 exercises are fab to keep the lower body strong.

Exercises: KB Sumo Squat, Elevated Banded Glute Bridge, DB Lateral Lunge

Back/ Shoulders: As our boobs get bigger, our shoulders tend to round forward. Working the back and shoulders can help strength and improve your posture.

Exercises: DB Single Arm Row, DB Lateral Raise

Arms: In preparation for picking up baby, the change bag and the weekly food shop, include this super exercise to strength the arms.

Exercise: DB Bicep Curl

Core: Due to the hormones relaxin and progesterone, ligaments and joints loosen during pregnancy, especially in the pelvic area. Adding in these two moves to strengthen the area can help reduce any aches and pains in the back brought on by pregnancy.

Exercises: Side Plank, Superman

PRENATAL STRENGTH WORKOUT!

Leave me a comment below if you give this workout a go with your bump! When working out, choose a weight you’re comfortable with and be sure that you can still hold a conversation throughout every exercise – if you can’t, lower the intensity/ weights and rest as long as you need to between exercises.

Wishing you a happy, healthy and strong pregnancy!