Maintaining an exercise routine while pregnant has significant health benefits for both you and baby, but physical changes can make your usual workout difficult. Your OB-GYN can help you modify the routine to make it easier and safer at every stage of pregnancy. Here, the prenatal care team from Genesee Valley Obstetrics & Gynecology PC in Rochester, NY, offers a few sample exercises to try when you’re expecting.

Top 3 Prenatal Exercises 

1. Low-Impact Cardio

Cardiovascular exercise may have unique benefits for pregnant women according to reproductive health researchers. The study showed that women who participated in low-impact cardio exercises such as water aerobics while pregnant were less likely to request pain medication during labor. While there’s no way to guarantee delivery will be easier if you exercise, safely raising your heart rate through exercises like walking, using an elliptical machine, and taking a low-impact aerobics class can boost energy levels and prevent excess weight gain.

2. Modified Floor Exercises

Floor exercises such as leg raises and planks are gentle ways to work out the lower half of your body. Yoga can also benefit pregnant women but, it’s important to avoid any poses or movements requiring you to lie directly on your back or perform deep twists or abdominal crunches. Look for a yoga or Pilates class designed exclusively for pregnant women to ensure the program is safe.

3. Gentle Lifting

Toning your arms will help you prepare for holding a baby. Exercises like bicep curls and one-arm rows can strengthen the muscles in your arms and upper back, which can also help you maintain good posture and prevent back pain. Just be sure to avoid overdoing it. Five- to eight-pound dumbbells are suitable for most pregnant women, but OB-GYNs recommend discontinuing the routine as soon as it becomes uncomfortable.

If you’re expecting or trying to conceive and want to learn more about staying healthy during pregnancy, then visit Genesee Valley Obstetrics & Gynecology PC online to browse their resource library. Their dedicated OB-GYNs will answer any questions you may have about safe exercises and other wellness concerns. Call (585) 232-3210 to make an appointment, and like the practice on Facebook for even more pregnancy care tips.