The recommendation is that pregnant women continue whatever exercise program that they were doing before they became pregnant, under doctor or midwife supervision. Obviously if there are complications, you would need to discuss this with your doctor or midwife.
Even just walking is amazing movement and it helps mental health as well!
Focus on doing movement that you enjoy. After all, if you don’t enjoy it, you won’t do it. Any movement is good movement.
My favorite movement is hiking, yoga, and walking. Sometimes I use a structure program for strength training, but I don’t enjoy it as much.
A few recommendations that I have if you prefer something structured (I make nothing off of recommending these programs, I just believe in them):
- This program “keeps you strong and stable during pregnancy, prepares you for childbirth, all the while minimizing the strain of pregnancy and exercise on your core and pelvic floor.”
“You just spent nine months growing a baby and in those months your body may have gone through any and all of the following changes:
- Alignment/posture suffered
- Experienced pelvic pain, or incontinence
- Birth trauma, injuries, interventions
- Muscles stretched and weakened
- Breathing patterns became shallow
- Connective tissue stretched & lost tension
- Abdominal muscles separated (diastasis recti)
Your organs shifted
- Diagnosed with pelvic floor dysfunction
- Painful sex”