5 exercises mums-to-be should do

Exercising whilst pregnant can help with aches and pains, improve energy levels, and prepare you for childbirth, as well as helping your body bounce back post-delivery. Although a lot of your current gym exercises may need to be altered, this doesn’t mean you have to lose your workout altogether.

We spoke to personal trainer Kate Geddes to find out a few of the best gym exercises you can be doing while pregnant, to support you and your baby. “All of these exercises are suitable during pregnancy however they can be modified for the individual at any stage. Stick to lighter weights and avoid putting too much stress on the body.”

Kettlebell squat

How do I do it?

Standing with your feet shoulder width apart, hold a kettlebell with both hands into your chest, while keeping your back upright. Flex at the hips, knees and ankles to lower the body into a squat position, keeping your chest up, and then drive your back to standing. Keep your knees in line with toes and heels down during exercise.

Why?

‘During pregnancy, ligaments are stretched and loosened around the pelvis, hips and back causing stress on the body and making mobility harder,’ Kate says. ‘This exercise strengthens muscles like your bottom, thighs and lower back.’

Bear in mind…

If you feel comfortable with this and want to push yourself a little further, use dumbbells or barbells instead of kettlebells. On the other hand, if you want to make it easier, ditch the weights completely and just do bodyweight squats instead.

Dumbbell alternating lunge

How do I do it?

Stand upright with dumbbells resting either side of the body, slowly step one foot forward and bend your knees until your leading leg is roughly at a right angle. Make sure your back knee avoids contact with the floor then push up, keeping your chest lifted and a neutral spine, and return to start position. Repeat on opposite leg.

Why?

With similar benefits to the kettlebell squat, this exercise works your lower body and stomach muscles. ‘During pregnancy abdominals stretch and become strained so it’s good to keep them strong,’ Kate says.

Bear in mind…

Use barbells to make it harder. ‘Alternatively, if it’s too hard you can hold onto a wall and do one leg at a time or reduce your range of movement,’ Kate says.

TRX row 

How do I do it?

Set your TRX straps to shoulder height, hold onto the straps with palms facing each other and keep your body straight as if in a vertical plank. Walk your feet slowly forwards until there is tension in the straps and your arms are straight. Keeping your shoulders back, pull your torso up towards your hands then slowly back down keeping your body rigid and elbows tucked into your sides.

Why?

This exercise works the back and biceps. ‘Your uterus is growing and you’re gaining weight so your centre of gravity is greatly affected and your posture changes,’ Kate says. ‘This exercise promotes good posture counteracting any slumping and strengthens your arms and back, which is good for protecting your back and, later on, helps with lifting the baby.’

Bear in mind…

‘This exercise can be made easier or harder simply by moving your feet higher or lower,’ Kate says. ‘You can also try using a machine but this might prove harder during the later months of your pregnancy!’

Incline dumbbell chest press 

How do I do it?

Set the bench between 30-45 degrees and lay back on it with your feet firmly on the floor. Holding the dumbbells in front of you at shoulder width, rotate your palms to face away from you, keeping the dumbbells at the sides of your chest. Push the dumbbells forward and squeeze before lowering slowly to the start position.

Why?

This exercise works your chest, shoulders and triceps. ‘It’s a good exercise as it promotes good posture by keeping muscle balance in your upper body,’ Kate says.

Bear in mind…

‘If you’re finding this exercise too hard, try doing a box position press up instead, as this will work the same muscles and has a similar effect,’ advises Kate.

Superman 

How do I do it?

Start in a box position (on all fours) with your hands directly under your shoulders and knees under your hips. Extend one arm in line with your body until it is outstretched by your head and extend the opposite leg directly behind you at the same time. Hold this position for a few seconds and maintain steady alignment then slowly return and repeat on the opposite sides. Keep your head in line with your body and maintain neutral alignment of the spine.

Why?

This exercise works your back and improves core stability muscles, to help support the weight of the baby and protect your back, which is vital. Kate says: ‘Strong abs also help the muscles of the uterus during delivery.’

Bear in mind…

‘This exercise is perfect throughout most pregnancies, so you shouldn’t feel like you need to regress it,’ Kate says.