Staying active during pregnancy can do wonders for your body and mind. It can boost your energy, improve circulation, and even help prepare your body for labour and recovery. But knowing which exercises are safe for you and your baby is key.
In this guide, we’ll explore safe and effective exercises for each trimester, with a special focus on using the Mumma Ball to support your fitness and flexibility. Let’s keep you feeling strong, balanced, and ready to meet your little one!
First Trimester: Building the Foundation
In the early weeks of pregnancy, your body is adapting to many changes. Low-impact exercises are best for maintaining overall health while easing into your fitness routine.
Recommended Exercises:
- Walking: A simple way to stay active while improving circulation.
- Pelvic tilts: Lie on your back with your knees bent. Gently tilt your pelvis upward to strengthen your lower back and core.
- Gentle stretches: Use the Mumma Ball to support your stretches, such as a seated forward fold to loosen your hips and back.
💡 Tip: Listen to your body! Fatigue and nausea may affect your energy levels, so take breaks when needed.
Second Trimester: Boosting Strength and Flexibility
The second trimester is often called the “golden period” of pregnancy, as many mums experience increased energy. This is a great time to focus on strength-building and posture-supporting exercises.
Recommended Exercises:
- Squats with the Mumma Ball: Place the ball against a wall and lean into it with your lower back. Bend your knees into a squat and slowly return to standing. This strengthens your legs and prepares your body for labour positions.
- Cat-Cow stretch: On all fours, alternate between arching your back (cow pose) and rounding it (cat pose). This helps relieve back tension.
- Side-Lying leg lifts: Lie on your side and gently lift your top leg, keeping it straight. This targets your hips and outer thighs.
💡 Tip: Always keep your movements slow and controlled, avoiding any sudden jerks or twists.
Third Trimester: Preparing for Labour
As you approach the final weeks of pregnancy, your focus shifts to exercises that promote relaxation and optimal positioning for your baby.
Recommended Exercises:
- Hip Circles on the Mumma Ball: Sit on the ball with your feet flat on the floor. Gently move your hips in circles/ figure 8's to loosen your pelvis and encourage baby’s descent.
- Child’s Pose: Kneel on the floor and stretch your arms forward, resting your head down. This is great for relaxing your back and hips.
- Labour-Prep Breathing: Combine deep breathing techniques with gentle ball exercises to practice staying calm and focused during contractions.
💡 Tip: Avoid any exercises that require lying flat on your back, as this can reduce blood flow to your baby.
Why the Mumma Ball is Your Best Workout Buddy
The Mumma Ball is a game-changer for pregnancy fitness. It’s designed to support your body through every trimester, helping you stay comfortable and confident as you move.
Whether you’re strengthening your core, improving flexibility, or preparing for labour, the Mumma Ball is versatile, safe, and easy to use. Plus, it’s perfect for relaxation exercises when you need to unwind.
👉 Download our free Mumma Ball Exercise Guide for step-by-step instructions on pregnancy-safe stretches and workouts!
Stay Active, Stay Empowered
Exercise during pregnancy isn’t about pushing your limits—it’s about staying connected to your body and preparing for the incredible journey ahead. By incorporating these trimester-specific exercises into your routine, you’ll be setting yourself up for a stronger, smoother pregnancy and postpartum recovery.
Ready to get started? Grab your Mumma Ball today and take the first step toward a healthier, happier pregnancy!