We’ve just launched our exciting new maternity activewear collaboration with Kate Ferdinand, to celebrate both the launch and Kate’s pregnancy, we thought we’d share a workout suitable for pregnant women to help keep active.
Plenty of mums want to ensure they keep as fit and healthy as they can whilst pregnant, even though the pregnancy cravings are real! We know it can be a little overwhelming trying to navigate everything from sickness to getting your house ready for your new arrival, never mind thinking about exercise.
Exercising doesn’t always have to be in the form of a workout though, it can be something as simple as walking to the shop or walking to the park, basically anything to get your legs moving.
Is it safe to work out when pregnant?
One of the most commonly asked questions is 'Is it safe to workout during pregnancy’, as expecting mums want to make sure they’re doing the best for their baby and not putting them in any potential danger. The NHS state that exercise is not dangerous for your baby and suggests that the more active and fit you are during your pregnancy, the easier you will find adapting to your new shape and suggest it will even help you to deal with labour.
Although they do state that you need to be careful, don’t put too much pressure on yourself and if you need to slow down don’t feel bad for doing so, it's normal.
According to NHS guidance, you should not take part in any exercises where you must lay on your back for long periods especially after 16 weeks. It’s also advised that you do not participate in any contact sports, scuba diving and any other exercise over the height of 2,500m.
Health Benefits of Working Out Whilst Pregnant:
- Helps to relieve common pains during pregnancy such as back and pelvic pain.
- Promotes a stronger and shorter pushing phase during labour and delivery.
- Boosts mood and energy levels
- Promote muscle tone, strength, and endurance
- Speeds post pregnancy recovery
- Helps to improve sleep
If you are pregnant, please do be careful and take it at a pace you are comfortable with. Make sure you drink plenty of water, warm up properly, cool down and stop if you feel out of breath or you cannot carry on any longer. Don’t forget, it’s important to ensure you warm up with some stretches or light exercise before starting a workout and to cool down afterwards. This is even more important than usual. We’ve put together some low intensity workout routines for you to follow below:
Pregnancy Workout Routine 1
- 2 Mile Walk
- 15 Squats
- 15 Stationary Lunges (each side)
- 15 Bicep Curls
Pregnancy Workout Routine 2
- 3 Mile Walk
- 20 Sumo Squats
- 20 Walking Lunges
- 20 Bench Step Up’s
A popular choice of exercise when pregnant is prenatal yoga, as gentle exercise is recommended. Yoga is a great choice as it can help with your breathing which will be beneficial later down the line when it comes to labour, aside from that it really can help you stay calm and relaxed.
If you’d rather get out of the house, there are lots of classes out there you can attend. These can be a great way to socialize with other expecting mums! Just be sure to inform your instructor of your pregnancy before you start.