The weight gain from pregnancy can take a mental and physical toll on a mom. You may have less energy and are busy preparing for a new baby, so exercise falls further down on the priority list.
But you don’t have to sign up for a 5K to stay active during pregnancy or post-partum. There are plenty of opportunities for “sneaky fitness” as you got about your day!
Try incorporating some of these simple moves into your everyday routine for a bit of exercise that doesn’t require a huge commitment.
- Toothbrush Relevés: When standing in front of the mirror brushing your teeth, simply stand with your heels together and feet turned out. Raise onto your toes as high as you can go, then slowly lower back down. After 15-20 repetitions, stand with your feet apart and raise and lower another 15-20 times. By the time you spit and rinse, you’re on your way to ballerina calf muscles.
- Squat and Fold: You can do a wall-sit or squats, folding a piece of laundry as you hold this pose. Squats are great for strengthening your thighs and they help to open your pelvis. If you do a wall-sit you can use your own lap for a quick laundry fold. If you need help with balance, hold the back of a chair for support.
- Walk and Clean: If it’s a rainy day and getting outside for a walk isn’t an option, just turn your chores into laps. Pick up the house one item at a time- making multiple trips to each room. You will go back and forth enough times to get some good mileage for the day.
- Dance Party: Especially fun if you have little ones who can join in- dancing engages your whole body and you can set the tempo to whatever is comfortable. Crank up the tunes and boogie.
- 5-Minute Yoga: Before you begin any chore, take five minutes to stretch and do a quick yoga sequence. Repeat the sequence after the chore. You can Youtube videos to find one for your skill level, and how much time you have to spare.
- Peek-a-Boo Push-ups: When your baby has arrived, you can position them on the floor between your arms as you do push-ups. This will work your arms and core, and you get in valuable face-time with your infant.
- Kegels! Start these during pregnancy for stronger pelvic muscles. The beauty of Kegels is they can be done discreetly. When you are in the car or just sitting on the couch- tightening and releasing these muscles can help you during labor and after birth.
Remember to ask your doctor if you have questions about exercise in pregnancy, or if you have any medical conditions that may affect your regular workout routine.