5 Exercises for Expecting Moms

Written by:  Melanie Talastas-Soriano BA-Kin, CAT(C)
                  Athletic Therapist

Expecting a new baby is one of the most exciting things in life for some families and close friends. Speaking from experience, there are a lot that goes into the pregnancy process especially if you have little ones already. However, if you are a new mom, I feel your excitement and what we will discuss in this article will apply to you as well.
Once your energy picks-up I know you are eager to continue what you were doing before you found out about your pregnancy. Let’s get back to training! Here are 5 exercises for expecting moms. Please consult your doctor first before participating in exercise programs and to try these exercises. 

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Exercise 1: Ball sit – This exercise is good for posture and most importantly core strengthening. When performing ball sit, be sure to sit upright with your legs a bit wider than shoulder width apart. Squeeze your upper back, chest out then engage your core like you’re doing the kegel. Kegel is contracting your inner core muscles along with your pelvic floor muscles. Sometimes it is describe as holding your pee. When you engage your core, your upper body will be forced to stay upright.

Once you’ve master the kegel on the ball, you can rotate going clockwise while keeping your upper body upright. Complete 10 revolution then switch to rotating to counterclockwise. Rest and relax in between just by bouncing on the ball while seated. Bounce 10 times slow and controlled.

​Ball sit is a simple and effected exercise for pregnant women to help focus on core strengthening and allows for lighter compressions on your spine with amazing support for the growing baby.

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Exercise 2: Ball wall squats – Ball wall squats targets the lower body (quadriceps, hamstring and glute muscles as well). Using the ball for squats allows smoother transition during squats. Bend your knees close to 90 degrees, then move up to the starting position contracting your glutes as you move up. Complete this exercise 3 sets x 10 repetitions. Be sure to rest in between the sets.

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Exercise 3: Incline push-ups – You can use the arm rest of your couch if you have enough room or you can also complete incline push-ups on the wall. This exercise focuses on core and upper body strengthening. I like this exercise because it challenges the full body and very good to break a good sweat. Complete 3 sets x 10 repetitions.

Start position

End position

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Exercise 4: Supine clam shell – This exercise is good in the first and second trimester if you are still comfortable lying on your back. I use mini band for this specific exercise to add more resistance for hip abduction. Hip abductor is responsible for moving the hip outwards and also a hip stabilizer which helps with walking and standing.
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Lie on your back with the mini band around your thighs (above the knee). Start with your knees bent to 90 degrees with feet together, then after engaging your core, drop your knees to the side (only as low as your hip allows) slow and controlled, then slowly bring your knees back to the start position. Complete this exercise 3 sets x 10 repetitions.

Start position

​End position

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Exercise 5: Ball squeeze + bridge – Find a soft ball about the same size as a volleyball or a soccer ball that you can easily squeeze between your knees. This exercise targets the inner thighs and again helps to strengthen your core as you engage throughout the exercise. Perform this exercise only if you are still comfortable with lying on your back.
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Start with your knees bent with the ball between your knees with your feet aligned with your knees. Kegel / engage your core while squeezing the slowly lift your torso up while squeezing your glutes on the hip extended position. Hold for 5-10 seconds then lower your hips back to the mat. Repeat 10 times completing 3 sets.

Start position

End position

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Thank you for reading our article. We hope this will help you get back into an exercise routine before your baby arrives. Please don’t forget to check out other simple exercise and rehab articles. Book your Athletic Therapy appointment at [email protected].