Consider joining an aerobics class geared for pregnant women. This way you can enjoy the company of other pregnant women while exercising under the supervision of an instructor who is trained to modify exercises for pregnant clients.
Over the years of teaching and research on pregnancy, Pilates, and fitness, I have found that the most beneficial type of exercise for a pregnant woman purely depends on the woman’s wants and needs.
To prevent common pregnancy related complications such as diastasis recti (abdominal separation), back pain, and pelvic instability, all pregnant women should strengthen their deepest abdominal muscle, their Transverse Abdominis, or TvA. This muscle is our internal “girdle” and when contracted, compresses the abdomen. As an added benefit, because the TvA is the primary, voluntary expulsion muscle, maintaining strength in this muscle greatly aids in the pushing phase of labor. Two safe TvA exercises for pregnancy can be found at:
Walkingis one of the best forms of exercise for pregnant women. It requires littlemore than a pair of shoes and a sidewalk. If walking isn’t enough of a cardiovascularchallenge, try jogging instead. Pregnancy isn’t the time to start a runningroutine, but if you’ve kept it up through week 27, there’s no need to stopunless you have certain health issues or discomfort.