We all know we should be exercising during pregnancy. It makes us feel good and there are pretty much countless health benefits for both mama and baby. But sometimes we get stuck in a rut despite our best intentions.
As a health coach, when it comes to exercise, the main obstacle I see for pregnant women is that sometimes we get out of our normal flow and it can be hard to start back up again. This can easily happen with any of those fun side effects like morning sickness, major fatigue, or back pain that truly do keep us from moving the way we might like to. Then we get in the habit of not moving and it makes it hard to get going again (damn you, mental and physical inertia!). Plus the bigger baby gets, the harder it literally is to get moving again!
So today I want to share a few of my favorite forms of prenatal exercise that frankly are pretty basic, easily approachable, feel good movements that can help you get back into the habit of regular exercise.
(And if you want my top recommendation for an online based workout program made specifically for pregnancy, check out the last one!)
Once you get moving, the world is your oyster!
1) Walking or stroller walks
Since I've got a 19 month old already, stroller walks are my jam! I aim to take Koda on a 45-60 min long stroller walk every day. I use this time to listen to educational or inspirational podcasts, or baby books! What I've been listening to lately is Mindful Birthing (highly recommend). Stroller walks are a great way to get some basic aerobic exercise in and keep the body oxygenated and limber. Plus simple walking is great for stress relief. Practice maintaining good posture while you walk, especially if you have hills nearby.
2) Prenatal yoga
So many amazing benefits of practicing prenatal yoga! My favorite part is that going to one yoga class checks off so many boxes... movement, strengthening, stretching, breath work, stress relief, pelvic floor work, connection to self and baby, etc. Finding an in-person yoga class is amazing (and a great way to meet new friends that are in the same life stage as you!), but if there's nothing nearby you can always do a yoga video online for wonderful benefits too (plus you can tailor it to your schedule). After baby comes, look for postnatal yoga classes specifically designed to protect your healing body. Keep an eye out for “baby and me yoga.”
3) Hiking
Gentle hiking is another all time favorite of mine because connecting with nature just does the body and soul good every time. Make sure to bring plenty of water with you, a phone (just in case), and take breaks as needed. Try talking to baby during your hike about the beautiful nature you see! Remember they're right there with you and can sense the energy of the space.
4) Swimming
I was once told that pregnant women are drawn to water… and I believe it! There is something extremely special about getting in a body of water when you're pregnant (and it feels really good on your body to be weightless for a change!). Some of my favorite memories are from getting in the ocean with my big pregnant belly and swimming around. Whatever type of water you have around you, I encourage you to get in a move around.
Want some more pregnancy specific ideas? Here are a few in person programs that are offered nationally.
5) Birth Fit classes (in person)
Birth Fit is one example of group prenatal exercise classes. They involve cardio, weights, and breath work. My favorite part of this exercise series?— meeting other pregnant mamas! I’m still connected to several of them. :) Look for this at your local gyms or search for it online.
6) Stroller Barre (in person)
Another group exercise program designed specifically for mamas! There are different types of stroller barre and some are very pregnancy friendly. These groups usually meet up in parks. Look online or ask your local midwives for recommendations!
7) Get Mom Strong (online)
Okay, this one may be my top recommendation! GMS is designed specifically for pregnant and postpartum mamas to help them protect and heal their core and pelvic floor. This is so important for ALL birthing people, and especially anyone experiencing diastasis recti, organ prolapse, or other pregnancy and birth related injuries. My pelvic floor therapist recommended this program to me during my first postpartum… now I’m on baby #3 (in my 3rd tri. at the time of writing this!) and I am still loving this program. It’s helped me overcome bladder prolapse with significant tearing, prominent diastasis recti, and all the aches and pains that come with having three consecutive pregnancies! I would highly recommend this to all pregnant mamas— don’t wait until postpartum to start strengthening (and relaxing) your pelvic floor. You can start now and have a smoother journey!
The prenatal series in GMS is structured so you have three workouts per week, each about 30 mins. I feel like this is doable for many people. And if you’re like me (juggling two toddlers along with my pregnancy!), often times I am so short on time that I break up the workouts and just do 15 minutes each night. I pop dinner in the oven and then do my quick workout while it cooks! Hey, whatever works, right!?
If you’d like to try out Get Mom Strong for free, use code WILDFLOWER for a free 21 day trial! (the website trial is only 7 days). I’m on my third year in the program and still find it so valuable for my physical and mental wellbeing. (And it’s a great deal— a one year subscription is literally the same price as ONE session with a pelvic floor therapist!!! Which is extremely valuable as well, but just to put it in perspective).
I hope you’re feeling inspired to get moving! As you can tell from my personal favorites, prenatal exercise doesn't have to be complicated or require any fancy equipment. It's just gotta be something you enjoy doing so that you actually get out there and do it!
You are worthy of feeling well and taking care of yourself, mama. Plus every time you get your body moving your baby says thank you too. :)
Do you have a favorite form of prenatal or postnatal exercise not mentioned above? Dance? Strength training at the gym? Share in a comment below. I'd truly love to know what gets you going.
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