You look down at those tiny blue lines and are elated to be adding a baby to your family. After reality sets and you pin All The Baby Things on Pinterest, you may wonder is it safe to work out for a party of two, and do pregnancy-friendly exercises even exist?

Not only is it safe to workout while pregnant, but it’s highly encouraged. It’s vital to stay active and get your blood flowing during pregnancy. Exercising may lead to easier labor — and hello — who doesn’t want that?!

Growing a tiny human is hard work, but exercising for 20-30 minutes a day, every day (or at least 3-4 days a week) can boost your energy and help you make it through the long days.

Health benefits of exercising while pregnant

  • Strengthened cardiovascular system — more endurance and stronger muscles
  • Better sleep
  • Improves circulation — helps prevent varicose veins, ankles swelling, leg cramps, constipation, and hemorrhoids.
  • Improves your mood — your spouse will thank you for this one!
  • Prepares you for childbirth — may result in shorter labor and fewer medical interventions, and gives you better endurance to get through the pain.

Fellow military spouse and new mom, Samantha Costello, knows first-hand the importance of pregnancy-friendly exercises — and is also an expert. Samantha is a NASM Certified Personal Trainer and the founder and CEO of Core Fit, a team of personal trainers and health coaches providing “a community for military spouses to rely on for their fitness and nutrition information and inspiration.”

Samantha teamed up with DMM to bring you 16 pregnancy-friendly exercises to help you rock your bump and best life.

Pick 3 exercises and complete 15 repetitions of each for 3 sets.

Repetition (rep) is the number of times you perform a specific exercise.

Set is the number of cycles of reps you complete.

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For more inspiration and expertise in health and wellness, you can connect with Samantha of Core Fit on Facebook and Instagram.

Remember to consult with your health care provider before beginning something new, or if you have any questions or concerns.

Does your pelvic flood need some extra love? Check out this article on 5 Things To Do With Your Pelvic Floor Exercises


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Photo Credits: Core Fit | Alyssa Lacey | Melissa Yamello

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