If you missed part I of prenatal exercises that are safe and feel great for your body, check this post out here. It was a lot of yoga and stretching to help relieve pains, open up hips, and position baby correctly near the end of your pregnancy.
Today, I’m going to focus on some cardio and body weight exercises to do with a stroller. If you’re pregnant with your first child, you can always substitute a bench, the ground, or a tree.
We’ve been trying to go on a lot of walks lately being so close to the end of this pregnancy. I’m just ready for her to get out, so I’ll do anything! It’s also good to up and about to help her get in the birth canal. We have mulched trails in our neighborhood that have been nice to walk on.
And on our walks, we try to be a little more active than just walking. every so often we’ll do some body weight exercises. Just snap the lock in place on your stroller or keep it unlocked to push forward as you lunge down and pull into your body as you stand up. As you stand up from the lunge, lift your back foot and pulse your leg. Just tiny tiny pulses (basically just squeezing your butt cheek). This was always part of my barre sequencing when I taught. Keep your spine straight and still. Pulse 5 or 6 times then lunge again. Repeat this 20 times on each side for three sets.
Walk a little more before you do the next set of exercises (or not…It just keeps Hallen happy haha)!
So, this is similar to the goddess pose from the last post. You’ll just have something to balance on with your stroller. Toes turned out as far as you can for a wide leg squat. Once you’re in your squat, lift up on one toe to pulse for about 30 seconds and then switch to the other side. 30 seconds on the other side, and then stand straight up either to flat feet or your toes. Then, I do about 10-15 regular squats before going back to the pulses on both sides. You can do this for about 5 minutes. You need to feel the burn.
Push ups can obviously be done on the ground. If you’re on the ground, though, I want you to go down to your knees if you’re past 20 weeks. The risk of diastasis recti isn’t worth the risk of staying on your toes. If you have a stroller, put the brake on and grab the sides. Hallen loved this! Only go down as far as you feel comfortable. You can also modify by stepping one foot forward. Try to do 10-12 at a time for three sets.
One more arm move is a tricep dip on your stroller. Again, these can be done on the ground. Keep the brake locked if you’re using a stroller. Simply, place your hands on the outside of the stroller (fingers facing outward), and dip as low as you can. Press back up. If you’re feeling extra strong, you can straighten one leg out or put an ankle over your opposite knee.
Staying active while pregnant is so important for your health and your baby’s health! Like I said in part 1, I haven’t been the best in the exercise department for this pregnancy, but ultimately it’ll help you feel better and keep your endurance up for labor!
And I cannot rave over these maternity capris from Pink Blush Maternity enough! They are so comfortable and stay up the whole time. There’s no tugging them up while you’re exercising, and you feel nice and locked in while you’re running, walking, or doing weights. They come up and over your tummy to also provide support for your growing bump. And the print is so cool. I kind of wish they were non maternity so I could keep wearing them once this gal arrives!
Photography Dear November Photography
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