Feel Good but Warm Up
Safe pregnancy exercise warm ups
It's essential you warm up before starting any pregnancy exercises routine, read our pregnancy workout warm ups here for a safe fit pregnancy
A warm up is an essential part of your pregnancy exercise whenever and whatever you do ....you can't just expect your body to respond instantly when you start exercising. A good warm up will gradually increase your heart rate, increase circulation to your muscles, ligaments and tendons, raise your temperature and reduce the risk of injury. It will also help prepare you mentally and get you in the right zone for exercise. It's even more important for exercise during pregnancy when a sudden burst of activity might wake up your baby too!
But you don't have to be spend hours warming up – just a few moves to get you started, stretch your muscles and get you prepared. Our fitness expert Lucie Brand has prepared these pregnancy exercises and says ‘use these moves to cool down too – making sure you bring down your heart and breathing rates gradually.'
Lucie's Top tip for exercise in pregnancy: Don't overstretch as relaxin makes your joints more prone to injury.
2. Knee Extensions: Stay on one leg. Raise your knee higher, flexing your knee backwards and forwards.
3. Hip and body rotations: With feet hip distance apart and hands on your hips rotate first in one direction and then the other. Put your hands on your temples and rotate your torso from side to side. Get that bump swinging mammas (but gently of course!).
4. Warm up your arms: with your arms wide and straight flex your wrists up and down before circling your arms forwards and backwards. Cross your arms in and out in front of your body. Raise your arms and push your hands up towards the ceiling (or sky if you're exercising outdoors!). Flex and straighten your arms.
5. Give your shoulders and good shrug, raising and dropping them to loosen your back, neck and shoulders. Then roll your shoulders backwards and forwards.
6. Reach arms across, up and down. With one hand on your hip, reach one arm up and bend over to one side – or reach up to the ceiling (or sky!) with one hand, bending over with the other arm sliding down your thigh. Make sure you do this on both sides
Feeling warm and ready to go? For more pregnancy exercises check out Lucie's book, the ‘3-plan complete pregnancy & post natal exercise plan' available through FittaMamma.com. Or click for more pregnancy workout plans!
When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.
Love exercise? Download our free workout guide below to enjoy your fit pregnancy!