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5 Alternative Fitness Movements for Pregnant Bodies

5 Alternative Fitness Movements for Pregnant Bodies
In This Article

Pregnant bodies go through a lot of changes and often require adjustments to your daily routine to keep mom and baby comfortable. The MyFitnessPal Eating for Pregnancy Plan offers a holistic look at moms’ wellbeing along with comprehensive nutrition and fitness insights. To complement that plan, here are five easy fitness moves that will support and strengthen your body as you progress through your pregnancy.

5 ALTERNATIVE FITNESS MOVES FOR PREGNANT BODIES

SPLIT SQUAT

This move is great for strengthening the lower body and focusing on alignment to support your daily functional duties on your motherhood journey. If in your 2nd or 3rd trimester, you can also use a wall or stable surface to help support your balance.

STANDING ABS

Safe core work is great for helping to prevent severe diastasis recti. In this exercise, we’re working to train and tighten your transverse abdominis muscles that support you throughout pregnancy.

BIRD DOG

This move helps to strengthen core stability and the lower back. It is a great alternative to ab exercises like a plank, which may be an exercise you eliminate as you progress in your pregnancy.

CLAMSHELLS

I chose this exercise as I’ve been experiencing inner thigh and hip pain throughout my pregnancy. My pelvic floor therapist suggested strengthening my gluteus medius to support through exercises like lateral leg lifts, lateral squat walks with a band, plus clamshells. If experiencing hip pain like me or pelvic and groin pains, this may be an exercise that can help.

KNEELING THRUST

As you build your lower body strength and strengthen your glutes, you can use this squat variation with or without weight as a safe way to get your squats instead of standing. You can place a towel or mat beneath your knees for extra comfort.

Ready to take the next step? Unlock MyFitnessPal Premium to access custom goal settings, quick-log recipes, and guided plans from a registered dietitian. Premium users are 65% more likely to reach their weight loss goals!

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