There are more pregnancy workout options than ever before, so finding the right one for your needs is easier than ever. But if you don’t have access to a prenatal fitness class or don’t want to join an online program, there are still plenty of ways to keep your body in shape during pregnancy. Here are 10 easy prenatal fitness moves that can be integrated into any lifestyle.
Knee Lifts: Start off with a simple knee lift exercise. Stand with your feet together and slowly lift one knee up to chest level. Make sure your core is engaged and use the proper form to ensure maximum benefit. Aim for three sets of 15-20 reps on each side.
Squats: Squats are a great way to strengthen your lower body and get your heart rate up. To perform squats safely while pregnant, keep your legs wider than shoulder width apart and keep your torso upright. Avoid pushing too hard and take breaks in between sets. Do as many sets of 10-15 as you’d like.
Triceps Extensions: To tone your triceps, try triceps extensions. Start standing with your feet hip-width apart and hold a light weight. Bend your elbows and bring the weight close to your chest and then press the weight back up. Aim for three sets of 10-15 repetitions.
Yoga: Yoga is a great way to stay active and help your body prepare for childbirth. Focus on breathing exercises and poses that open the hips, which will help to strengthen and prepare your body for childbirth. Try practicing five times a week for 30 minutes each day.
Arm Circles: Arm circles are great for toning and strengthening your shoulders. Start by standing with your feet hip-width apart and extend your arms out to the side. Rotate your arms forward in small circles for 30 seconds and then reverse the motion. Do three sets of 30 seconds.