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The 5 Best Exercises That Will Make You a Prenatal Powerhouse

benefits of prenatal workouts benefits of strength training postnatal pregnancy safe workouts pregnancy workouts prenatal Apr 18, 2024

From Baby Bump to Body Pump:

Hey there, fit fam! Today, let's dive into one of the most beautiful phases of a woman's life: pregnancy. As a fitness enthusiast and woman myself, I understand the importance of staying active and healthy throughout this incredible journey. But here's the thing – pregnancy doesn't mean pressing pause on your fitness goals. In fact, it's an opportunity to adapt and discover new ways to move your body while nurturing your growing baby. So, let's talk about my 5 favorite exercises that are not only safe but highly effective during pregnancy, tailored for every stage along the way:


  • 360 breathing
  • Farmer’s Walk
  • Deadlifts
  • Side planks
  • Squats or Chair get ups


First up, let's tackle the beginning stages. During the first trimester, many women experience fatigue and morning sickness, making high-intensity workouts less appealing. So, to help combat that is my personal favorite for this early stage – 360 breathing. Sounds crazy right? Listen. This way of breathing actually allows us to use the diaphragm AND accessory breathing muscles so we aren’t just breathing into our chest or belly, but also expanding into our side ribs and back. Hence, where it gets its name! Trust me, when that baby starts growing, moving, and frankly making themself at home in your ribcage and on your bladder, you’ll be glad you started practicing this early on — you can thank me later!


As we progress into the middle stages of pregnancy, our bodies undergo significant changes, especially in our center of gravity and joint stability. It's crucial to focus on exercises that support these changes while strengthening key muscle groups. Squats, deadlifts, and planks become our best friends during this time. Squats and deadlifts help to strengthen the lower body and prepare for labor, while specifically side planks engage the core without putting excess pressure on the abdomen. 


Now, let's fast forward to the final stretch – the third trimester. By this point, our bellies are flourishing, and energy levels may fluctuate. But that doesn't mean we have to slow down completely. In fact, staying active during the third trimester can help alleviate common discomforts like back pain and swelling so the last thing we want to do is give up on the strength we’ve already built! This is where I highly recommend the last exercise in my favorite 5, which is farmers walks. This exercise is great for improved core strength and stability. And, if you no longer feel comfortable doing squats or deadlifts, you can tag team their close relative chair get ups to pair with it.


Remember, every pregnancy is unique, so it's essential to listen to your body and consult with your healthcare provider before starting any new exercise routine. With that said, incorporating these five exercises into your prenatal fitness regimen can help you stay strong, healthy, and empowered throughout every stage of your pregnancy. So, grab that water bottle, take a deep breath and lace up those sneakers, because being active moms-to-be is not only beneficial for you but also for those little ones!


Stay strong, stay active, and embrace the beauty of pregnancy!


Coach Tatiana


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