Pregnant Athlete

3 At-Home Exercises to do While Pregnant

Post by
September 14, 2022

Since we are cooped up indoors, we may find ourselves a little down from time-to-time. Now more than ever, it is important to continue your workout routine! Exercising and breaking a sweat can help boost your mood and get those endorphins flowing, which is good for both you and your baby! Here are my top three exercises to do while preggo or into postpartum!

1. Lateral Band Walk

Place mini band above your knees and stand with your feet hip-width apart. Squat down into an athletic stance and take a step to the right, keeping your knees apart and in line with your toes (your knees should never cave in). Continue taking 10 steps to the right and then 10 steps to the left. Repeat 3-4x! Your booty should be burnin! If you're limited on space you can time yourself for 1 minute and just take single steps back and forth.

(3 pics on current blog) 

2. Banded Bird Dog

Loop mini band around your laces. Position yourself on your hands and knees. Your hands should be directly underneath your shoulders.  Leading with your heel, extend one leg backwards, and simultaneously reach forward with your opposite arm. Pause for a count when you are in this extended position. Return your arm and leg to the starting position. Repeat 15x before alternating sides. The goal is to find full body tension. The hand that is still connected to the ground should be gripping the ground tight and your head, torso and hips should remain in a stacked position. "The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion."(1) You can also perform this move without the mini band if you find that this is too much tension or if you are unable to maintain a neutral spine.

(5 pics on current blog) 

3. Bear Crawl Hold 

Continue to position yourself on your hands and knees. Your hands should be directly underneath your shoulders and your knees directly underneath your hips. Slowly lift your knees off the ground so you are supported by your hands and toes and hold! Start with 10 seconds, 20 seconds, 30 seconds and so on. Personally I don't recommend holding longer than 1 minute. Start slow and make sure that this is not too much pressure on your wrists. If you are experiencing wrist pain, discontinue this exercise. The goal is to contract your core and find full body tension. Maintaining a strong core throughout your pregnancy can help reduce back pain and can help tremendously when it comes time to push during labor!

(3 pics on current blog) 

Repeat these exercises for 3-4 rounds! If you have access to outdoor space, you can add in a cardio portion like a small walk around the block or just up and down the street in between each set!  If you are new to exercise, please consult with your doctor first before starting any new workout regimen.


Coach Tay

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