5 Prenatal Exercises For Expectant Mothers

Expectant mothers are always sharing tips and stories with one another; ways to stay healthy, workouts that have helped them, books to read and things to eat. Craig has worked with a number of expectant mothers over the years. Helping them to stay healthy throughout their pregnancy and making it easier for them to transition back into their normal exercise routine post-baby. Many women will use their pregnancy as a time to cheat a little on their workout plans, but you don’t have to let all your hard work go to waste and you won't stay looking like Blake Lively

while you're pregnant if you don't take the right steps! Making sure that you’re working out while you are pregnant can have many benefits including better pregnancy outcomes, shorter labors and of course improved levels of confidence and accomplishment. Pregnancy expert Laura Riley, MD, who is the spokeswoman for the American College of Obstetricians and Gynecologists says, "You need to be physically active during pregnancy. It's a win-win for baby and for mom."

Remember that you should always ask your physician if working out during your pregnancy is right for you, just in case. However, physicians say that if you are fairly active before your pregnancy that you should have no issues continuing to exercise.

Here are 5 exercises for the hips, glutes and core that are great for expecting mothers:

1. Monster & Sumo Band Walks

Don't let the name scare you!  With a resistance band placed at your ankles, walk forward, backwards and laterally, meaning side-to-side.  Keep your feet a little wider than shoulder-width apart, your knees slightly squatted and your back straight. You can start out with 5 reps in each direction.

2. Outside Leg Lifts

Even though outside leg lifts may sound easy and Jane Fonda-ish, they are quite challenging and awesome for strengthening the hips and glutes.  Outside leg lifts using a resistance band placed at the ankles can make it a little more challenging. If you’re feeling daring you can get more resistance by placing the band at the shins or calves, even as high up as the quads.

3. Crossover Lunges

Cross your left leg over your right leg and lunge as far as you feel comfortable to your right side. If your knees hurt at all, try landing on your foot at 45 degrees to ease the pressure. Stand back up straight and repeat with your opposite leg. a great core exercise is the Russian twist with the heels on the floor.

4. Band Core Rotation

With your cord tied to a bar or even a closed door knob, stand with your knees a little wider than shoulder-width apart and your knees slightly bent with your weight on your heels. Hold the band in your hands outstretched at shoulder level. Starting in the middle of your chest, rotate your full upper-body away from the band, while keeping your core engaged. Then slowly rotate back to the center. Do this 10 times on each side.

5. Side Planks

These are also a wonderful prenatal core exercise. Lie on your left side with your knees straight and hold your upper body up on your left arm with your elbow under your shoulder. Then, lift your hips making your body point into a straight line, keeping your head in line with your body and feet. Hold the position for the appropriate amount of time and then rest. That will be one rep.

Depending on your trimester and size of your tummy, the range of motion may be limited on some or all of these exercises. Of course the number of reps will also vary based on your strength and abilities, so to be safe you’ll want to consult your physician or personal trainer. If you have questions please don’t hesitate to call Craig at (813) 310-4323.