Guys, Kayla Itsines Just Showed Us the 7 Best Pregnancy Exercises for Any Trimester
ICYMI, working out during pregnancy is kinda of amazing for your bod.
The benefits of exercising with a baby on board can include reduced backaches and bloating, more energy, better mood, and, of course, muscle tone and strength, which come in handy, per the American College of Obstetricians and Gynecologists (ACOG). "Pregnancy, labor, and delivery are athletic events," says Dr. Jennifer Ashton, MD, a gynecologist and ABC News medical contributor. "You should train for them." Preach!
Since every pregnancy is different, you need to speak with your doc before jumping into a new workout routine while you're growing a human. But, generally, you should be able to lift weights, get your heart rate up (if you can talk out loud while jogging or spinning or whatever, you're good, says Dr. Ashton), and work your abs (just stay off your back so you don't cut off blood flow from the vena cava, a major artery, per ACOG).
But the goal here isn't to get that butt or become the new six-pack mom. "Remember, if you choose to, and are able to, exercise during pregnancy, it should be to maintain a healthy lifestyle, not to continue achieving new fitness goals," says Kayla Itsines, certified trainer, co-creator of the SWEAT fitness app, and pregnancy workout queen. "Don’t be too hard on yourself, know your limits, and be accepting of the days when you’re low in energy," she adds. "This is a time to maintain a basic level of fitness."
So let's be basic, shall we? Here, seven exercises you can do during any trimester. Perform each move for the reps noted before moving to the next. Just remember: The aim of the workout is NOT to go as fast as you can but to complete every exercise with quality repetitions.
What You Need
Exercise mat
Incline bench
Dumbbells (1- 5kg)
Recovery band
Chair or bench
The Moves
Plant both feet on the floor shoulder-width apart. Looking straight ahead, inhale and bend at the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel to the floor. Exhale and push through your heels while extending your legs to return to the starting position. That's one rep. Continue for 10 to 12 reps.
Holding a dumbbell in each hand, sit on the bench and plant both feet on the floor hip-width apart. Raise the dumbbells to chest height, holding them in an overhand grip (palms facing away from your body). Inhale, then exhale to extend your elbows, pressing the dumbbells above your head. Keep your arms in line with your ears. Lower the dumbbells to your chest. That's one rep. Continue for 10 to 15 reps.
Sit on a yoga mat, extend both legs out in front of you, and wrap the recovery band around the bottom of your feet. Sit tall and draw your shoulder blades down, pushing your chest out. Then, hold one end of the band in each hand. Extend your arms in front of you. Inhale, then exhale as you pull the band by bending your elbows. Keep your elbows and forearms parallel to the floor. Extend your elbows to return to the starting position. That's one rep. Continue for 15 to 20 reps.
Stand with your feet shoulder-width apart. With your arms extended by your sides, hold a dumbbell in each hand with a neutral grip (palms facing inward). Take an inhale, then exhale to raise the dumbbells outward to shoulder height while maintaining a slight bend in your elbows. Draw your shoulder blades down and back as you lift the weights, then lower the dumbbells to the starting position. That's one rep. Continue for 10 to 15 reps.
Starting on all fours on a yoga mat, keep your knees directly below your hips and your hands under your shoulders. Inhale as you set your spine in a neutral position and draw your shoulder blades down and back. As you exhale, lift your leg upward until your thigh is in line with your spine, keeping your foot flexed and knee bent. Reverse the movement to return to the starting position without resting your knee on the mat. That's one rep. Continue for 10 to 12 reps before switching sides.
Kneel in front of a bench (or chair) and place both hands on the edge slightly wider than shoulder-width apart. Inhale as you bend your elbows and lower your torso toward the bench. When your arms form two 90-degree angles, exhale and push into the bench to lift your body back to the starting position. That's one rep. Continue for 10 to 12 reps.
Seated on a yoga mat, extend both legs in front of you and wrap the recovery band around the bottom of your feet. Grab one end of the band in each hand with an overhand grip (palms facing down). If there isn't enough tension in the band, place your hands further down. Inhale, then exhale as you pull your elbows up and out until your hands are by your ears. Avoid shrugging your shoulders by squeezing your shoulder blades down and back. Return to the starting position. That's one rep. Continue for 12 to 15 reps.
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