Gentle exercises to try before and after pregnancy

This is a collaborative post with The Parents Class.

During pregnancy, it’s important to stay active and maintain your fitness to the extent possible, but you should always consult with your healthcare provider before starting or continuing any exercise routine.

Exercises during pregnancy

Here are five gentle exercises that are generally considered safe during pregnancy:

Walking

Walking is a low-impact exercise that is safe for most pregnant women throughout their entire pregnancy. It helps to improve cardiovascular fitness, maintain a healthy weight, and reduce swelling and constipation.

Swimming

Swimming and water aerobics are excellent choices for pregnant women as they provide buoyancy, support, and a low-impact workout. They can help relieve the pressure on your back and joints and are especially beneficial in the later stages of pregnancy.

Prenatal Yoga

Prenatal yoga classes are designed specifically for pregnant women. These classes focus on gentle stretching, relaxation, and breathing techniques that can help alleviate common pregnancy discomforts and prepare your body for labour.

Pilates

Prenatal Pilates is a low-impact exercise that can help strengthen your core muscles, improve posture, and maintain flexibility. Be sure to inform your instructor that you are pregnant so they can tailor the exercises to your specific needs.

Stationary Cycling

Using a stationary bike is another low-impact exercise option. It provides a good cardiovascular workout without putting too much stress on your joints. Adjust the resistance and pace to your comfort level, and always maintain proper posture.

Exercising during pregnancy

Remember to listen to your body and avoid overexertion. It’s essential to stay hydrated, wear comfortable clothing, and use proper form during these exercises.

If you experience any pain, dizziness, shortness of breath, or other unusual symptoms, stop exercising and consult your healthcare provider immediately. They can provide personalised guidance based on your individual health and pregnancy status [1].

Post natal exercising

Once your baby has arrived, it is important to continue to exercise.  Keeping active in the postpartum phase benefits new mums in several ways; helps mum feel better and relieve stress, boosts energy, helps strengthen and tone tummy muscles, and helps to improve sleep [2]. 

However, mums must consult their healthcare provider before starting any postpartum exercise routine including gentle exercises.

Post-natal exercises to consider

Here are some gentle exercises for postpartum mums to consider:

Kegel Exercises

Kegel exercises help strengthen the pelvic floor muscles, which can become weakened during pregnancy and childbirth. To do Kegels, contract and hold your pelvic floor muscles (as if you’re stopping the flow of urine) for a few seconds, then release. Repeat this 10-15 times, several times a day.

Pelvic Tilts

Pelvic tilts help improve lower back and abdominal strength. Lie on your back with your knees bent, feet flat on the floor. Gently tilt your pelvis upward, flattening your lower back against the floor, and then release. Repeat this movement 10-15 times [4].

Gentle Abdominal Contractions

To work on strengthening your abdominal muscles after pregnancy, lie on your back with your knees bent. Inhale deeply, and as you exhale, gently contract your abdominal muscles. Hold for a few seconds and release. Start with 10 repetitions and gradually increase [5].

Wall Push-Ups

Stand facing a wall at arm’s length. Place your hands on the wall, shoulder-width apart, and step your feet back. Perform a push-up by bending your elbows and leaning toward the wall, then push yourself back to the starting position. This exercise helps strengthen your upper body without putting too much strain on your core [6].

Considerations for post partum exercises

Remember to start with a gentle and gradual exercise routine, listen to your body, and progress at your own pace. It’s essential to prioritise rest and recovery, especially during the early postpartum period.

As your strength and energy levels increase, you can gradually introduce more challenging exercises. Always consult your healthcare provider for personalised advice and ensure you are ready for exercise after childbirth.

Exercising with your baby

Exercising with your baby can be a great way to bond, stay active, and help your little one develop essential motor skills.  Here are a couple of gentle exercises you can try with your baby:

Tummy Time

Place your baby on their tummy while lying on the floor or a soft mat. Support their upper body with your hands to help them lift their head and strengthen their neck and upper body muscles. Tummy time is crucial for developing neck strength and preventing flat spots on the head [7].

Peek-a-Boo Plank

Get into a plank position with your baby safely lying on their back. As you lower yourself down into the plank, engage your baby in a game of peek-a-boo. This exercise allows you to work on your core strength while entertaining your baby.

Things to remember when exercising with your baby

Remember to prioritise your baby’s safety and comfort during these exercises. Ensure that you choose appropriate activities for their developmental stage.

Always use a soft, clean surface, and be cautious not to overexert your baby. If your baby seems fussy or uninterested, it’s essential to stop and try again later.

Also, consult your medical professional if you have any concerns or questions about incorporating exercise into your baby’s routine.