Being pregnant doesn’t mean you have to skip your workout routine. In fact, regular exercise during pregnancy can have numerous benefits for both you and your baby.

It helps to keep you strong, prepare your body for labor and delivery, and may even reduce the risk of gestational diabetes and preeclampsia.

However, not all workouts are suitable for pregnant women, and it’s important to take certain precautions to ensure your safety and wellbeing. That’s where pregnancy bootcamp comes in.

Here are some workouts for strong mamas that you can incorporate into your prenatal fitness routine.

1. Walking

Walking is a low-impact exercise that’s safe and easy to do during pregnancy. It helps to improve circulation, lower blood pressure, reduce swelling, and boost energy.

Plus, you can do it anywhere, anytime, and at any pace that feels comfortable for you. Try to aim for at least 30 minutes of brisk walking every day.

2. Swimming

Swimming is another low-impact exercise that’s ideal for pregnant women. It helps to support your weight, ease joint pain, relieve stress, and build cardiovascular endurance. You can do laps, water aerobics, or just take a leisurely dip in the pool.

Just be sure to avoid diving or jumping and use caution when getting in and out of the water.

3. Prenatal Yoga

Prenatal yoga is a gentle and safe way to stretch, strengthen, and relax your body and mind during pregnancy. It helps to improve flexibility, balance, posture, and breathing, as well as reduce back pain, nausea, and anxiety.

Look for a prenatal yoga class or find a certified instructor who can guide you through a series of modified yoga poses that are suitable for your trimester.

4. Strength Training

Strength training is important for pregnant women as it helps to build and maintain muscle mass, which can help you during labor and recovery.

However, it’s important to use lighter weights, focus on lower body exercises, and avoid movements that put too much strain on your abdomen, such as sit-ups or crunches. Try exercises like squats, lunges, calf raises, and bicep curls with light weights or resistance bands.

5. Pelvic Floor Exercises

Pelvic floor exercises are essential for pregnant women as they help to strengthen the muscles that support your uterus, bladder, and bowel.

This can prevent or alleviate incontinence, constipation, and other pelvic floor disorders during and after pregnancy. Try Kegels, which involve contracting and relaxing your pelvic floor muscles, for at least 10 reps, three times a day.

6. Stationary Cycling

Stationary cycling is a safe and effective way to get your heart pumping and tone your legs and glutes during pregnancy. It’s also low-impact, which means you won’t have to worry about falling or losing balance.

Just make sure to adjust the seat height and resistance level to a comfortable and safe setting, and avoid standing up or leaning forward too much.

7. Barre

Barre is a fun and challenging workout that’s suitable for pregnant women as it involves low-impact movements that focus on balance, strength, and flexibility.

The use of a ballet barre or chair helps to support your body and makes the exercises easier to perform. Look for a barre class that’s specifically designed for pregnant women or consult with a certified instructor for modifications.

8. Resistance Bands

Resistance bands are a versatile and affordable tool that can be used to tone and strengthen almost every muscle group in your body. They’re easy to pack and travel with, which makes them a great option for busy moms-to-be.

You can use them for bicep curls, rows, tricep extensions, chest presses, and more. Just be sure to choose a band with the right resistance level and avoid over-stretching.

9. Tai Chi

Tai Chi is a gentle and meditative form of movement that’s been practiced for thousands of years. It involves a series of slow and flowing movements that improve balance, coordination, flexibility, and relaxation.

Tai Chi can also help to reduce stress and anxiety, which can be especially beneficial during pregnancy. Look for a prenatal Tai Chi class or consult with a certified instructor who can guide you through a safe and appropriate routine.

10. Dancing

Dancing is a fun and expressive way to stay active and fit during pregnancy. It helps to improve cardiovascular health, muscle tone, coordination, and mood.

You can dance to your favorite music, take a dance class, or try a prenatal dance workout that’s specifically designed for pregnant women. Just be sure to choose a style that’s low-impact and avoid jumping or twisting movements that put too much strain on your belly.