Your body is going through all sorts of changes, but that doesn’t mean you can’t safely continue your workout routine. The general rule is that once you are pregnant, you can stay as active as you were prior to your pregnancy. As long as you have approval from your doctor during all three trimesters, you can absolutely keep yourself toned as that belly grows, just be sure to always listen to your body.

Benefits of remaining active during pregnancy:

• Increased energy
• Deeper, more restful sleep
• Improved balance and coordination as your baby bump grows
• Increased endurance during labor and a smoother delivery
• Quicker recovery postpartum, both physically and mentally

Ways to stay active during pregnancy:

There are so many prenatal workout options available, whether they are classes geared towards pregnant women or modifications you can make to your previous workout routine:

Prenatal Pilates and Yoga Classes

For Pilates and yoga fanatics, choosing classes that focus on specific prenatal routines are the best way to go. These classes aim to enhance your flexibility, elongating muscles to help ease back pain and maintain core strength, and help keep the pelvic floor intact. Always bear in mind that during pregnancy your ligaments and cartilage relax so there is the possibility of stretching too far and injuring yourself.

Yoga also brings the mental benefits of increased focused and stress relief as well as deep breathing techniques that may come in handy during labor.

Barre Classes

Barre classes offer low-impact prenatal workouts that you can tweak to fit your needs during pregnancy. It is recommended to avoid twisting motions that compress your belly.

Walking, Jogging, and Running

Brisk walking or jogging is a simple, free, and very effective workout that is easy to fit in at any trimester (even up to the very end of your pregnancy!). Just be conscious of uneven ground, bumps, and potholes.

Running can remain a staple of your workout routine as long as you listen to your body’s needs. Treadmills and even, smooth terrain are essential to mitigate any damage to joints and ligaments.

Swimming

Swimming is a fantastic way for pregnant women to stay active during their pregnancies. Swimming is easy on your joints (because you weigh less underwater), helps with swelling of feet and ankles, may ease sciatic pain, and keeps you cool in those warmer months.

Weight Training

Weightlifting, with some modifications, is a perfectly safe way for you to keep your muscles toned during pregnancy. Just check with your doctor who will most likely recommend upping your reps and using lighter weights.

Indoor Cycling

Can’t live without spin class? Not a problem! Indoor cycling is another great exercise you can modify to fit your needs (you control your power, speed, and during pregnancy and doesn’t put a large strain on your joins.

Important Reminders

• During pregnancy, your cartilage and ligaments soften and relax, so there is an increased risk of injury while stretching and flexing, especially the knees
• Your abdominal muscles can separate, so avoid too much oblique work and curl ups
• As your pregnancy progresses, it becomes more difficult for the blood to circulate so doctors recommend exercising on your back
• Keep those pelvic muscles strong! Kegel exercises are a great way to keep your pelvic floor intact
• Hyperthermia during pregnancy is linked to an increased risk of birth defects, so it is recommended not to let your body temperature reach above 102 degrees Fahrenheit

Nutrition

It is also important to speak with your doctor or dietician about your new nutritional needs now that you’re eating for two. They will recommend supplements and advise you as to which foods to avoid and which foods are best for the development of your unborn baby.

And remember, always listen to your body.

One of the biggest problem area’s we have trouble dropping some excess fat is our buns and thighs. Working on sculpting your butt and thighs won’t only give you a great looking bod, it will also help you gain muscle which is going to in turn help you shed pounds.

To sculpt your butt and thighs try these four effective moves:

1. Squat with sidekick out in each side: When doing this exercise, you’ll want to stand with your feet shoulder-width apart making you parallel. Use your hips and bend your knees to lower yourself, keeping your hands out in front of you for balance.

When you come back up, make sure your legs are straight and lift your right leg out to the side, squeezing your outer buttocks muscles, then lower foot back down to original position, to repeat squat. Change kick out to the left side. Repeat this pattern for one minute.

Doing this exercise is a promising way to get your buns and thighs looking great.

2. Pivoting curtsey lunge: This is a great way to get your butt in top pristine shape. To do this workout you will need to:

• Stand hip-width apart
• Step back behind you with one foot, into a 7 o’clock position. Go to a lunge stance by bending both knees.
• Lean yourself forward and pulse up and down ten to fifteen times.
• Straighten your body and pivot; Repeat with opposite foot.

Doing this one each side completes one complete rep. Do 3 reps of this move.

3. Chair Twists: This move will work your buns and legs; And there are no props needed, even with the name of this exercise.

To do this exercise you will stand with your feet together straight up and down. Bend your knees and push your hips out as if you are going to sit in a chair. While doing this, make sure the knees stay behind the toes.

Lower your thighs until they are almost equivalent with the floor and elevate the arms forward and up. Then, rotate the torso to the right side and bring your left elbow on the outside of your right knee. Hold for three breaths and go back to the initial standing position with your feet together.

Repeat with opposite side. This will be one rep. Do three reps of this exercise.

4. V-Position: If you have done ballet before this move might be a bit easier for you, since it is similar to the ballet plie. This move is going to help tone those glutes, thighs, and even your hips.

To do this move you will need to have a chair or something similar in height to hang on to.

To do the V-position you will stand holding the back of your prop with one hand. Place your feet into a V position making your heels press together and your toes spread apart by about four inches.

Lower your body to bend your knees and lift your heels off the floor a few inches. Then lower your hips until you feel your quads intensely working. Pulse up and down ten to fifteen times and then go back to a standing position.

Do these sets three times.

Doing these four calorie-busting moves is a sure way to get your buns and thighs in shape. When doing these exercises, it’s important to give yourself a little bit of rest in between each session, so be sure to limit this workout to 2-3 days per week, switching to your upper body and cardio in between. Happy toning ladies.