Pregnancy workout routines at home are great for anyone who is expecting a baby. You probably already know pregnancy isn’t exactly like the sleek photos in magazines or the picture-perfect scenes on TV. Of course, it can be amazing and joyful. However, there are also times you’re feeling sick to your stomach, stuck in bed, or are just plain uncomfortable. In these moments, the last thing on your mind is exercise. Nevertheless, there are pregnancy workout routines you can do at home.
Pregnancy Workout Routines You Can Do At Home
To begin with, try not to be so hard on yourself. According to Boschen, stretching to help circulation and relieve unwanted stress is a step in the right direction. “Know these feelings are temporary.”
These first five pregnancy workout routines you can do at home are for periods when you don’t feel like exercising. Carry out each exercise for one minute in order. For a full 15-minute workout, complete 3 sets. You can combine this with a 15-minute walk. When you’re feeling energetic and strong, you can use these moves as a warm-up for other workouts. Basically, all you need for a workout is a yoga mat and a wall.
They are as follows:
1. Hip Flexor Stretch
First on our list of pregnancy workout routines at home is the hip flexor stretch workout.
The first thing to do to carry out this pregnancy workout is kneeling. Next, take a big step forward with your left foot such that your left knee is directly over your left ankle and you feel a stretch in your right hip. Then, raise your right arm and squeeze right glute to increase the stretch. Hold this position for 30 seconds and then repeat this on the opposite side. This helps take the pressure off your lower back, especially if you usually sit for long periods of time either at work or in the car.
2. Legs Up The Wall
3. Standing Leg Swim
4. Hip Stretch
5. Child’s Pose
The next five pregnancy workout routines we’ll talk about in this section are for periods when you don’t have the strength to exercise.
For these exercises, do a short warm-up and then carry out each exercise for one minute in order. Do the exercise for one minute on each side if it is a single-sided movement. Rest for one minute between each set you carry out. For a 25-minute workout, carry out 3 sets completely. All you need for this pregnancy workout is an exercise mat. Make sure you cool down afterward.
Remember your blood pressure drops during pregnancy, so be careful getting up and down while working out.
Here are five pregnancy workout routines at home you can do when you lack strength. They are as follows:
1. Dip With Leg Reach
First on the list of pregnancy workout routines at home for this section is the Dip with leg reach workout. Sit on your mat with your knees bent and feet on the floor. Lean back, place your hands behind your butt and lift your hips off ground. Make sure your wrists are over your shoulders, knees over your ankles, and your fingertips facing your butt.
Next, using just your arms, bend your elbows to dip hips down to the mat. Then, press back up to starting position and extend your right leg straight up while reaching left fingers to right toes. After doing these, return back to the starting position and repeat with the other leg. Continue this for one minute.
2. Hip Bridge With Stretch
Adding the Hip Bridge with Stretch workout to your pregnancy workout routines at home is a good idea.
The first thing to do is to lie faceup bending your knees, feet on the mat, arms at your sides. After you’ve done this, cross your right ankle over your left knee. As you press heels into the floor to lift your hips up, exhale. The next thing to do is to lift just high enough so that you don’t arch your low back. Finally, inhale as you lower your back down to the starting position.
Repeat this process for one minute and then switch to your other leg.
Squats can be a great addition for anyone looking to add to their pregnancy workout routines at home.
Begin by standing with your feet just wider than shoulder-width apart. Keeping your back straight, send your hips back and bend your knees to lower into a squat. Simultaneously bring your arms up in front of your chest for balance as you carry out the last step. Ensure that your shoulders and chest stay in an upright position. Finally, lift your back to standing and repeat for one minute.
4. Side Push-Up
Side push-ups can form part of your pregnancy workout routines at home. They’re a good addition!
Performing a push-up on your side rather than in the plank position is more comfortable for your back and belly.
The first thing to do is lay on your right side, bend your left leg in a 90-degree angle position, and rest your right leg on top. Then, place your right hand on your left side to keep your arm out of the way. After this, place your left hand on the mat in front of you between your right shoulder and elbow. Engage your core and press your left hand into the mat to lift your shoulders and torso off the mat. Gradually lower your back down to starting position.
Continue this for one minute and then repeat on the opposite side.
5. Windshield Wipers
The Windshield Wipers workout is another pregnancy workout routine you can do at home.
For this exercise, start in a forearm plank position with your feet hip-width apart. Engage your core and then step your right foot to just outside of the right side of the mat. After you have done this, step your left foot to meet it. Then, step your left foot to just outside the left side of the mat. Finally, step your right foot to meet it.
Continue to alternate for one minute.
These last five pregnancy workout routines at home we’ll talk about in this section are for periods when you feel fired up to exercise.
For these exercises, do a quick warm-up (see above for an option). Carry out each exercise for one minute in order. For one-sided moves, do them for one minute on each side. Take a rest for 30 seconds between each set for a 25-minute workout to complete 3 sets. To carry out this exercise, all you need is an exercise mat and a set of sliders or a small towel. On a day when you feel really good, perform one set of each of all three of the workouts you see here.
1. Forearm Plank With Kick
One exercise you can do when you’re fired up for a workout is the forearm plank with kick workout. You can add it to your pregnancy workout routines at home.
To carry out this exercise, start in a forearm plank position. Engage your core and swing your right leg out to the right as far as possible. Ensure you keep your hips low and stable. Finally, return to the starting position and repeat on the opposite side.
Continue this for one minute.
2. Cross Back Lunge
The cross back lunge is a workout you can add to your pregnancy workout routines at home when you are fired up.
To begin this, stand with your feet hip-width apart. Then, place a slider under your right foot and slide your right foot behind your left on a diagonal as you bend your left knee to lower into a lunge position. After you have done this, swing your arms naturally. Press into your left heel to lift your back up to starting position.
Continue for one minute then repeat on the opposite side.
3. Plank Walk-Out With Reach
Another exercise you can add to your pregnancy workout routines at home whenever you feel very energized is the plank walk-out with reach.
Stand with your feet just wider than your hip width. Reach your hands straight up and then fold over and drop your hands to the mat. Engage your core and walk your hands to the top of the mat to plank position. Lift your right arm straight out, then left arm straight out, then walk your hands back to your feet to return to starting position.
Repeat for one minute.