X
theAsianparent Philippines Logo
theAsianparent Philippines Logo
EnglishFilipino
Product GuideSign in
  • Building a BakuNation
  • Becoming a Parent
    • Trying to Conceive
    • Pregnancy
    • Delivery
    • Losing a Baby
    • Project Sidekicks
  • Ages & Stages
    • Baby
    • Toddler Years
    • Preschool Age
    • Kids
    • Preteen & Teen
  • Parenting
    • Parent's Guide
    • News
    • Relationship & Sex
  • Health & Wellness
    • Diseases & Injuries
    • Allergies & Conditions
    • Vaccinations
  • Education
    • Preschool
    • K-12
    • Special Education Needs
  • Lifestyle Section
    • Celebrities
    • Contests & Promotions
    • Home
    • Travel and Leisure
    • Fashion
    • Fitness
    • Wellness
    • Money
  • Become a VIP
  • COVID-19
  • Press Room
  • TAP Recommends
  • Shopping
  • Awards
    • Parents' Choice Awards 2023

Pregnancy Exercise: 5 Easy workouts for every trimester

4 min read
Pregnancy Exercise: 5 Easy workouts for every trimester

Stay fit while pregnant with this easy-to-follow pregnancy exercise guide

When you’re expecting, it’s important that you stay fit. Exercise helps lessen your body pains, gives you more energy, and makes you feel good about yourself. Plus, after delivery, it’ll be easier for you to get back in shape (if that’s a concern).

These are simple pregnancy exercises that don’t need fancy equipment. All you need is a yoga mat or a thick towel, some light weights or soup cans, and a positive attitude.

Consult with your doctor before doing this or any other workout. Once you get your doctor’s approval, do these exercises from Mother&Baby every other day for best results.

Pregnancy Exercise #1: Plié

Stand with your legs apart so that your feet are slightly wider than your hips and shoulders.

Turn out your toes and knees to 45 degrees, with your back straight. Bend your knees and lower your torso. Straighten your legs to return to starting position.

Make sure that you’re not tipping your butt far out, and that your knees don’t go over your feet.

You can grab onto a table or a chair for stability.

Aim to do 3 sets of 15 for these every other day. You can start with sets of 10 and work your way up.

Pregnancy Exercise #2: Leg lifts

This exercise is great for your inner thigh.

Lie on your side and support your head with your lower arm. Place your opposite hand on the floor and bend your lower leg at a 90-degree angle for stability.

Lift your leg up and then down. Only lift your leg as high as you’re comfortable with.

Make sure that you’re not collapsing in your torso as you lift your legs.

If your pregnancy is more advanced, you can support your belly with a pillow on the floor.

Aim for 3 sets of 15 every other day.

Click to the next page for the rest of the exercises.

Pregnancy Exercise #3: Plank

Some people say that you can’t do ab work when you’re pregnant, but you can so long as you do it in a controlled environment, according to Mother&Baby.

Start on your forearms, making sure that your elbows are in line with your shoulders. Extend one foot back, followed with the other.

Make sure that you aren’t pushing your butt or your shoulders out.

Put your knees slowly down to the floor when you need to rest, and don’t overexert yourself. If you have been doing planks for a while, you might want to move from your forearms to your hands.

Pregnancy Exercise #4: The Clam

Lie down on your side, either flat or on your forearm.

Bending your knees, take your heels together. Keep your hips still while opening up with your knees back. Only open as far as you’re comfortable—stop where you feel pain.

If you are further along in your pregnancy, you might want to support your belly with a pillow.

Partner Stories
Postpartum Hair Loss: 5 Most Effective Tips To Restore Your Luscious Locks
Postpartum Hair Loss: 5 Most Effective Tips To Restore Your Luscious Locks
Nakakabahalang stretch mark habang nagbubuntis: Ano ang mabisang pantanggal ng stretch mark?
Nakakabahalang stretch mark habang nagbubuntis: Ano ang mabisang pantanggal ng stretch mark?
Drinking Milk During Pregnancy: Is It Really Necessary?
Drinking Milk During Pregnancy: Is It Really Necessary?
Meals and Snacks Perfect for the Third Trimester
Meals and Snacks Perfect for the Third Trimester

The Clam: Variation 2

For a more challenging variation, lift your bottom heel from the floor.

Pregnancy Exercise #5: Arms

Get 3-5 lbs weights (or soup cans).

Form a T position, making sure that your arms are straight out.

LIft your arms up then back to the T, before turning your palms up and extending them forward. Return to the T position.

Aim for 3 sets of 10-15.

READ: Lose your flabby arms with these simple exercises

Be sure to check out theAsianparent Community for more insightful stories, questions, and answers from parents and experts alike. If you have any insights, questions or comments regarding the topic, please share them in our Comment box below. Like us on Facebook and follow us on Google+ to stay up-to-date on the latest from theAsianparent.com Philippines!

Got a parenting concern? Read articles or ask away and get instant answers on our app. Download theAsianparent Community on iOS or Android now!

ddc-calendar
Get ready for the baby’s arrival by adding your due date.
OR
Calculate your due date
img
Written by

Cristina Morales

Become a Contributor

  • Home
  • /
  • Pregnancy
  • /
  • Pregnancy Exercise: 5 Easy workouts for every trimester
Share:
  • Two types of twins and complications of being pregnant with twins

    Two types of twins and complications of being pregnant with twins

  • 3 weeks pregnant symptoms: What happens during the 3rd week of pregnancy?

    3 weeks pregnant symptoms: What happens during the 3rd week of pregnancy?

  • Paninigas ng tiyan ng buntis 19 weeks: Sintomas ng 19 weeks pregnant

    Paninigas ng tiyan ng buntis 19 weeks: Sintomas ng 19 weeks pregnant

  • Two types of twins and complications of being pregnant with twins

    Two types of twins and complications of being pregnant with twins

  • 3 weeks pregnant symptoms: What happens during the 3rd week of pregnancy?

    3 weeks pregnant symptoms: What happens during the 3rd week of pregnancy?

  • Paninigas ng tiyan ng buntis 19 weeks: Sintomas ng 19 weeks pregnant

    Paninigas ng tiyan ng buntis 19 weeks: Sintomas ng 19 weeks pregnant

Get advice on your pregnancy and growing baby. Sign up for our newsletter
  • Pregnancy
    • Baby
    • Breastfeeding & Formula
    • Baby Names
    • Delivery
  • Parenting
    • Parent's Guide
    • Advice for Parenting Kids
    • Relationship & Sex
  • Lifestyle Section
    • Local celebs
    • Celebrities
    • Money
    • News
  • FAMILY & HOME
    • Couples
    • Weekend & Holiday Guide
    • Health
  • Building a BakuNation
    • More
      • TAP Community
      • Advertise With Us
      • Contact Us
      • Become a Contributor


    • Singapore flag Singapore
    • Thailand flag Thailand
    • Indonesia flag Indonesia
    • Philippines flag Philippines
    • Malaysia flag Malaysia
    • Sri-Lanka flag Sri Lanka
    • India flag India
    • Vietnam flag Vietnam
    • Australia flag Australia
    • Japan flag Japan
    • Nigeria flag Nigeria
    • Kenya flag Kenya
    © Copyright theAsianparent 2023. All rights reserved
    About Us|Team|Privacy Policy|Terms of Use |Sitemap HTML
    • Tools
    • Articles
    • Feed
    • Poll

    We use cookies to ensure you get the best experience. Learn MoreOk, Got it

    We use cookies to ensure you get the best experience. Learn MoreOk, Got it

    theAsianparent heart icon
    Nais naming magpadala ng notification sa'yo tungkol sa latest news at update sa pagbubuntis.