To help manage these common pregnancy pains, physical therapist Jaclyn Fulop, M.S., shares eight exercises that women can do at home. Each of the moves helps to activate hip, core, hamstring, and pelvic muscles that can become tight or swollen during pregnancy: Note: Anyone past their first trimester of pregnancy should do these isometric exercises on their side. Note: This move requires a Pilates ball or pillow to place between the inner thighs. These hip adduction squeezes help to stabilize the pelvis. Women beyond their first trimester should do this move in a seated position. Note: While this stretch is targeted toward the hamstrings, Fulop says it also helps lower back pain. Low-impact aerobic exercises, like swimming, walking, stationary cycling, light weight training, and jogging, are all good options, according to Fulop. However, women who are not traditionally runners should not attempt to start running during pregnancy. “Exercises such as Kegels are also great to strengthen the pelvic floor while pregnant,” she says. Sit-ups and crunches are not recommended for pregnant women, but other core exercises, including planks, are a good alternative. “It’s important to listen to your body and not push yourself too hard while pregnant,” Fulop says. If you experience any cramping, shortness of breath, or fatigue throughout the workout, stop and take a break. If the feelings persist, consult a doctor.
