The Best Exercises for Pregnant and Postpartum Women

Written by: Sierra S.

Staying active is key to a healthy pregnancy, but that doesn’t mean you need to be clocking endless hours at the gym. There are so many ways to make health and fitness a part of your daily pregnancy routine, from taking daily walks to going to yoga a few times per week. Jaime McFaden, a mom and trainer with audio fitness app Aaptiv, gave us a few of her top tips for maintaining a healthy lifestyle during and after pregnancy. 

There’s no one-size-fits-all solution for the best workouts to do during pregnancy and postpartum because just like us, all of our pregnancies are different too! What’s most important is to listen to your body to ensure you have a happy and healthy pregnancy. 

With that being said, there are some general guidelines for the best exercises for pregnant and postpartum women

During pregnancy, kegel exercises are important for you to maintain a strong pelvic floor. Kegel exercises are actually great to do whether you are pregnant or not! They can help strengthen your muscles and prevent incontinence. 

We also have some great low-intensity core, back, and lower body exercises for pregnant women in this downloadable exercise tracker for pregnant women to help you keep on track with fitness throughout your pregnancy. 

If you are postpartum and looking to get back into an exercise regimen, Jaime recommends waiting 6-8 weeks and getting the green-light from your doctor before beginning exercise. Once you feel comfortable and ready, aim to start with low-impact exercises like walking and water aerobics. For a complete list of postpartum exercises, be sure to check out this downloadable postpartum exercise tracker.

Jaime recommends easing back into postpartum fitness gradually. Although exercises like Kegels may feel more difficult at first, don’t be discouraged--this is totally normal. With time and patience, you will be able to achieve your postpartum fitness goals. Just like motherhood, fitness is a marathon, not a sprint. 


Written by Julie Khaled

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