Get ready to break a safe sweat, Mama! This quick 10-minute prenatal strength routine is designed to tone your entire body. The American College of Obstetricians and Gynecologists (ACOG) suggests that expectant mothers engage in at least 30 minutes of exercise on most days, as staying active offers tremendous benefits for both you and your baby. Exercising during pregnancy can boost your mood, enhance your energy levels, and even expedite postpartum recovery.
While gentler exercises like walking and prenatal yoga are excellent, especially if you’re feeling fatigued or nauseous, you don’t have to limit yourself to light workouts. More intense body-weight strength exercises can also be beneficial, provided your healthcare provider has approved it and you’re making necessary pregnancy-safe adjustments.
In this video, fitness instructor Emma Parker, certified by Obé Fitness, guides you through a 10-minute express strength session that is safe for moms-to-be. To follow along at home, all you need is a mat, a resistance loop, and a light set of weights—Emma suggests weights between 3 and 5 pounds, but you can go lighter if that’s what feels best for you.
“This routine primarily aims to enhance your muscular endurance,” says Emma. “Using light dumbbells and your body weight, each movement is designed to improve core stability and posture. By the end of the session, you’ll feel stronger and more confident.”
Exercises Included in the Video
- Crab Walk: With a resistance loop around your calves, take two steps to the left, followed by two steps back to the right. This engages your hips and glutes by pressing your knees against the band as you move.
- Monster Walk: Keeping the loop around your calves, step forward and backward instead of side to side.
- Squat: This classic exercise targets your legs and glutes effectively.
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In summary, this quick prenatal workout is a great way to stay active and strengthen your body during pregnancy. Remember to consult your healthcare provider before starting any new exercise regimen.