Safe Ways to Build Muscle During Pregnancy

A study has found that many pregnant women in the UK are unaware of the recommended levels of physical activity while expecting. In a survey of 1,001 women, 62.7% avoided exercise during pregnancy due to fatigue, while 41.4% eschewed physical activity due to morning sickness. Meanwhile, 27.4% of women did not exercise as they worried about miscarriage. However, keeping fit and healthy should be a priority of expecting mums as experts recommend that women with uncomplicated pregnancies should have 30 minutes of moderate physical activity at least four times a week.

Benefits of exercise during pregnancy

It may be difficult to get up and get moving while you’re pregnant, but exercising during pregnancy can be beneficial for you and your baby’s health. Lower back pain, tiredness, heartburn, and swollen ankles may be relieved by moderate physical activity, and it also helps you maintain a healthy weight while you’re expecting. Moreover, increasing your fitness levels at this time will help prepare you for labour and speed up your recovery period.

Apart from moderate aerobic activity such as walking, it is also recommended that women should build muscle while expecting a baby. There are some exercises that are safe to do while pregnant, but you should avoid doing certain exercises to keep you and your baby safe. Here are a few safe ways to build muscle during pregnancy.

Do resistance training

You can definitely lift some weights or do resistance training while pregnant, but they should not be too heavy at this time. Slow and steady repetitions using lightweight dumbbells allows you to build muscle without causing unnecessary strain on your body. During your second and third trimester, it would be a good idea to do more seated movements and minimize up and down movements while you’re working out.

Try doing pregnancy yoga

Pregnancy yoga can help to maintain your muscle tone, improve flexibility, and improve your posture. It can also help you relax and learn some breathing techniques which will be useful once you’re in labour. See if there are any yoga studios that are offering pregnancy yoga classes in your area, or workout to a video on YouTube.