How to Create a Pregnancy Workout Plan

How to Create a Pregnancy Workout Plan

Just because you're pregnant doesn't mean you should stop going to the gym. Here's how to create the perfect pregnancy workout plan.

One of the most wonderful parts of pregnancy is watching your baby bump grow. But while it is necessary to gain weight during pregnancy, that doesn't mean you should stop going to the gym.

According to physicians, it is normal for women to gain anywhere from 15 to 40 pounds during pregnancy, depending on their pre-pregnancy weight. To prevent gaining more weight than is healthy, it's important to develop an effective pregnancy workout plan.

Luckily, we're here to help. Here's how to put together an exercise plan to keep you fit during pregnancy.

Get the Right Equipment

To be comfortable while working out during pregnancy, it's important to have the right materials. For instance, you should always wear clothes that are light and breathable to prevent rashes or irritation. Cotton workout clothes and cotton underwear are always a good option.

It's also important to stay hydrated. Drinking water is always important while working out, but it is especially important for pregnant women.

Choose the Right Kind of Cardio

Getting your heart rate up with cardio exercise is good to do during pregnancy. But it is important to choose types of exercise that are good for your body and the baby.

For instance, jogging while pregnant is not always a good idea. The impact can be too intense for your knees and ankles, which often swell during pregnancy. If you can do light jogging without hurting your joints, however, it is safe for the baby.

If jogging is difficult, walking is always a good choice. If you have problems walking as well, many pregnant women enjoy swimming. The added buoyancy of the water eliminates issues like balance that often make walking and jogging difficult.

Strength Training

Strength training is a good way to continue building muscle. It can even make it easier for your body to manage the pregnancy weight.

Squats are a good exercise for pregnant women. In addition to working multiple muscle groups, they can also be done without any additional equipment.

If you want to do exercises with equipment, try to keep it simple. Working with heavy weights can strain muscles or lead to injury. An exercise ball is an example of a good piece of equipment to work a woman's abdominal muscles.


Doing stretches is a good way to prevent stiffness and muscle pain. Practices like pilates and yoga are good, low-impact exercises that will develop your balance, your flexibility, and your strength.

Stretching can also help with some other painful side effects of pregnancy. For instance, it can increase your energy levels during the day and help you to get better sleep at night. Stretching can also aid in digestion, and prevent constipation, backache, and bloating.

Develop Your Pregnancy Workout Plan Today

With these tips in hand, you will be ready to get started with pregnancy workout plan that will keep you and your baby healthy.

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