Pregnancy Appropriate Exercises
This section introduces exercises designed to work your pelvic floor, lower body, abdominal muscles and upper body. If you don’t have enough time to do all of the exercises for each muscle group, you should prioritize strengthening your pelvic floor.
The recommended series of exercises and the number of repetitions vary according to your fitness level. You may choose to increase weight by 1 - 2 kg (2 to 5 lb) or extend the length of repetitions.
You can do all of these exercises throughout your pregnancy unless you feel discomfort while doing them or if there are medical contraindications, but you shouldn’t exercise the same muscle groups two days in a row. Take a day off to recover and you’ll get better results!
Pelvic Floor Exercises
These exercises can be performed during your pregnancy and post-partum. You should prioritize exercises that strengthen the abdominal muscles and the lumbar area. Ideally, you should perform them every day. The baby’s weight puts a lot of stress on these muscles over the last months of pregnancy. By working regularly on strengthening your pelvic floor, you are reducing your risk of experiencing urinary incontinence or post-birth prolapse.
The following exercises focus on the lower body, the abdominal muscles and the upper body and can be performed in the comfort of your own home, with or without accessories. They are simple and safe for any pregnant woman who does not suffer from medical contraindications. If you aren’t comfortable with an exercise, replace it with another.
Lower Body Workout
Exercise 1
Leg Extensions
How-to: Support your body on your elbows and knees. Extend one leg completely while pushing up with your heel. Return to the initial position and switch to the other leg.
Where you’ll see results: Buttocks
Variation
Perform the exercise with the back knee bent at 90 degrees. You can also add ankle weights for added challenge.
Exercice 2
The Sumo Squat
Hoe-to : Stand while holding weight in your hands at pelvis level; spread your legs wider than shoulders width. Keep your back straight and your chest out. Breathe in while lowering into a squat, about a 90 degree angle. Push out your buttocks and tilt your pelvis to the front as if you were sitting down on a chair. Keep this position for 2 to 3 seconds and return to standing while breathing out. Increase the level of difficulty by slowing down the crouching and standing movements.
Where you’ll see results: Quadriceps, hamstrings, abdominal and lumbar muscles, gluteus maximus
Variation
Place elastic band under your feet. Adjust the length of the elastic band to either increase or decrease the intensity of the exercise. You can also use an exercise ball placed against a wall to perform this exercise.
About the author Elise Hofer and Mélanie Olivier
SPORT ET NUTRITION PENDANT ET APRÈS LA GROSSESSE, a book by Elise Hofer and nutritionist Mélanie Olivier, originally published in French. This complete book, approved by the Society of obstetricians and gynaecologists of Canada, has all the answers you're looking for: exercice programs during pregnancy, nutritious menus and recipes, how to get back into shape after giving birth, and so much more!
