4 exercises that are Pregnancy & Postnatal Friendly

Here are 4 Bodyweight exercises,which you can do at home.

They are also great for the Pregnancy and Postnatal Period

1. SQUATS
This is a great lower body exercise that can be performed bodyweight or banded (the band can help you build more resistance). You can use it as a strength exercise by moving slowly or at a fast pace as low-impact cardio.

2. GLUTE BRIDGES/HIP THRUSTS
Another brilliant lower body exercise that focuses on glutes, hamstrings, and core. Try not to arch through your lower back when doing these. It is recommended to elevate your shoulders in a hip thrust during pregnancy post 12-16 weeks.

3. PUSH-UPS
This is a good upper body and core exercise. During pregnancy, you can choose to do them elevated, or kneeling and elevated, and as you progress to postnatal, you can do them on the floor. During pregnancy and during early postpartum period, these may be too much load through the core, so make sure to check for doming and adjust the intensity accordingly.

4. BIRD-DOGS
One of my favourite core exercises, you can regress by sticking with one arm and leg or you can try to alternate (this could be a bit more challenging as there is more instability in the core this way). Moving slowly and focusing on your deep core muscles is key here.