Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it. The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics (taught by a certified aerobics instructor).
These are some exercise routines that I am doing during my pregnancy. They can be done at any fitness level, however – PLEASE CONSULT YOUR DOCTOR FIRST BEFORE ATTEMPTING ANY WORKOUT, INCLUDING THIS ONE.
I checked with my doctor before I continued with my workouts, he said, as long as my pregnancy progressed normally, as it was, I could continue my workouts as normal, just monitoring my heart rate, making sure it did not exceed 160bpms for too long, as this will reduce oxygen supply to the baby.
This was the advice I was given by my doctor, based on my body, but it’s important you get professional diagnosis from your doctor based on your fitness level and how your pregnancy is progressing. When you do get the green light to workout, this workout, is a safe, low impact, routine to start with. If you do experience any light headedness or nausea, stop immediately.
Don’t forget to stay well hydrated during any workout. You will notice that I did not raise my arms above my head during this routine, raising your arms above your head can spike your heart rate quicker. So it’s safer to rather avoid it.
This is a full body workout.
• 15 x squats with dumbbells (option without dumbbells)
• 15 x hammer curls (You could use 1 litre water bottles for this instead of dumbbells)
• 15 x push-ups on the chair
• 15 x tricep dips (make sure you stay close to the chair, and just dip off the side)
• 16 x reverse lunges with dumbbells (8 a side, you can do these without the dumbbells)
Do 15 reps of each exercise, and some I have shown you can do without any weights.
Try and do 3-4 sets of this whole routine.
The best part about this routine is it can be done at home or at the gym.
Enjoy!
Wardah
Happy, Healthy, Fabulous
