Prepare, Strengthen, and Soothe: The Ultimate Antenatal Exercise Toolkit

Exercise during pregnancy can be one of the best ways to prepare your body for the demands of labour and delivery while keeping you feeling energised, strong, and relaxed. An effective antenatal exercise toolkit should cover three essential goals: preparing your body, strengthening key muscle groups, and soothing any discomforts that arise as your body changes. Here’s everything you need to know about building an antenatal exercise routine that addresses each of these areas to support a healthier, more comfortable pregnancy.

Why Antenatal Exercise Matters

Regular exercise in pregnancy offers multiple benefits, from reducing back pain to lowering the risk of complications and even easing the delivery process. It’s not about training hard but rather about moving mindfully to prepare your body for labour and life with a newborn.

Key Benefits of a Well-Rounded Antenatal Exercise Routine

Strengthens Muscles for Labour: Building endurance and strengthening muscles, especially in the core and lower body, can help support you through the delivery process.

Promotes Better Circulation: Exercise helps to boost blood flow, reducing swelling and promoting a radiant “pregnancy glow.”

Reduces Pregnancy-Related Discomforts: Regular, gentle movement can help prevent or ease common aches, pains, and cramps.

Supports Mental Well-Being: Physical activity releases endorphins, keeping you feeling positive and relaxed.

Prepare: Exercises to Ease into Pregnancy Fitness

If you’re new to exercise or want to begin your pregnancy with gentle movements, start with low-impact options that are safe and easy to incorporate. These foundational exercises will help prepare your body for more targeted strengthening as your pregnancy progresses.

1. Walking

Walking is one of the simplest ways to stay active, and it’s incredibly beneficial for circulation, cardiovascular health, and keeping you connected with the outdoors.

When to Do It: Aim for 20-30 minutes, three to five times a week.

Benefits: Boosts mood, improves circulation, and provides gentle cardiovascular training.

2. Pelvic Tilts

Pelvic tilts are excellent for gently engaging the core and improving pelvic mobility, which can reduce lower back pain and help prepare for labour.

How to Do It: Stand with your back against a wall, bending your knees slightly. Tilt your pelvis, pressing your lower back against the wall, then release. Repeat 10-15 times.

Benefits: Reduces back pain, engages core muscles, and prepares the pelvis for delivery.

3. Gentle Stretching

Stretching helps keep muscles flexible, reduces stiffness, and promotes relaxation. Simple stretches can be done in the morning, after a walk, or whenever you need a quick refresh.

Recommended Stretches: Try cat-cow stretches for your spine, seated hamstring stretches for your legs, and gentle side stretches to relieve tension.

Benefits: Eases stiffness, promotes flexibility, and reduces tension in the back and hips.

Strengthen: Building Core Stability and Muscle Support

As your pregnancy progresses, focusing on strength-building exercises can support your growing bump, improve posture, and prepare your body for the physical demands of labour.

1. Prenatal Yoga

Prenatal yoga combines stretching, strengthening, and breathing techniques, providing a holistic way to stay active. Many prenatal yoga classes are designed to address areas of tension and promote core stability, making it a great overall workout.

When to Do It: Aim for one to two sessions a week.

Benefits: Improves flexibility, strengthens core muscles, and enhances mental relaxation through breathwork.

2. Squats

Squats help to strengthen your lower body, specifically the glutes, thighs, and pelvic floor muscles, which are essential for labour and delivery.

How to Do It: Stand with feet hip-width apart, toes pointing slightly outwards. Slowly lower down as if sitting in a chair, keeping your weight in your heels. Repeat 10-15 times.

Benefits: Builds lower body strength, prepares for the birthing position, and strengthens the pelvic floor.

3. Modified Plank

A modified plank strengthens your core muscles without putting too much strain on your back or abdominal muscles.

How to Do It: Start on your knees and forearms, ensuring your body is in a straight line from head to knees. Hold for 10-20 seconds, building up as you feel comfortable.

Benefits: Strengthens the core, improves posture, and stabilises the spine.

4. Pelvic Floor Exercises

Pelvic floor exercises, often called Kegels, are essential for strengthening the muscles that support the bladder, bowels, and uterus. These exercises can help during labour and postpartum recovery.

How to Do It: Squeeze the muscles you would use to stop urinating, hold for a few seconds, and release. Aim for 10-15 reps, twice a day.

Benefits: Helps prevent incontinence, supports delivery, and aids in postpartum recovery.

Soothe: Relaxing Movements to Ease Discomfort

As your body adapts to pregnancy, you might experience aches, swelling, and fatigue. Adding soothing exercises can help alleviate these symptoms and keep you feeling balanced.

1. Swimming or Aqua Aerobics

The buoyancy of water takes the pressure off your joints, making swimming or aqua aerobics ideal for reducing swelling and relieving aches.

When to Do It: Once or twice a week for 30 minutes if accessible.

Benefits: Eases joint pain, reduces swelling, and provides a gentle full-body workout.

2. Breath-Focused Meditation

Breathwork can help soothe the mind, calm anxieties, and prepare you for labour. Practising deep breathing also helps increase oxygen flow to your muscles, aiding relaxation.

How to Do It: Sit in a comfortable position, close your eyes, and take slow, deep breaths, focusing on the rise and fall of your belly. Practise for 5-10 minutes daily.

Benefits: Reduces stress, increases mental clarity, and promotes relaxation.

3. Leg and Ankle Circles

Swollen feet and ankles are common, especially in the later stages of pregnancy. This simple movement helps stimulate blood flow and reduces stiffness.

How to Do It: Sit with your feet slightly elevated, then slowly rotate each ankle in circles for 10-15 seconds in each direction.

Benefits: Reduces swelling, improves circulation, and relieves foot fatigue.

4. Foam Rolling

Using a foam roller can relieve muscle tightness and tension, particularly in the lower back and legs. Make sure to consult your doctor or midwife on proper techniques, especially in the later trimesters.

When to Do It: Try a gentle foam rolling session once or twice a week.

Benefits: Reduces muscle soreness, relieves back pain, and increases circulation.

Essential Tips for Safe and Effective Antenatal Exercise

Check with Your Doctor or Midwife

Before beginning any exercise routine, always consult your doctor or midwife, especially if you’re new to exercise or have specific health concerns. They can provide personalised advice to ensure your routine is safe and beneficial for both you and your baby.

Listen to Your Body

Pregnancy is a time to stay active, but it’s essential to pay attention to your body’s signals. If you experience dizziness, shortness of breath, or unusual pain, stop exercising and consult your healthcare professional.

Stay Hydrated

Hydration is key during pregnancy and even more so when exercising. Keep a water bottle handy and take small sips throughout your workout to stay comfortably hydrated.

Wear Comfortable Clothing and Supportive Footwear

Choose breathable, loose clothing and supportive shoes to ensure you stay comfortable during your workouts. Maternity-specific workout wear can provide extra support for your growing bump.