4 of the Best Exercises to Prep the Body for Pregnancy


A fit, healthy body is important, more so if you are planning to conceive. Apart from eating balanced meals and leading a healthy lifestyle, you want to exercise regularly to blast fat and increase your chances of getting pregnant. To prep your body to motherhood, we highly recommend these fat-busting exercises:

1. Plié Squats

The squat is the perfect low-impact exercise because it engage multiple muscle groups including the back, hips, and knees. To perform the plié squat, stand with your legs a little wider than shoulder distance apart. Now, rotate out from the hips so that the thighs, knees, and feet are turned out. As you lower yourself to a squat, keep your shoulders and hips stacked. To get an even deeper stretch, hold the squat position for five seconds long. Do at least 25 plié squat three times per week.

2. Plank

Planking tones and strengthens the whole body particularly the midsection. If you want to get pregnant, you want your core to be at its strongest. A strong core allows your body to bounce back from pregnancy easily.

To perform a plank, start on all fours on the exercise mat. Prop your slightly bended elbows on the floor as you work to hold your body up. Keep the feet together with the toes planted firmly on the ground. The whole body must form a straight line. As you bring your body up by propping your elbows, the knee should also work the lower body up. Pull your butt, abs, and shoulder blades together and hold this position for as long as you can. The back must remain flat throughout the duration of the plank.

3. Rowing

Rowing helps strengthen the shoulders and tighten the chest muscle. This move alleviates back pain, which is the most common complaint among pregnant women.

To perform a row, stand with your feet in a split lunge. The right leg should be placed out from behind and the heel down in the back. This position helps support the lower back. With your shoulders and hip square to the floor, hold a free weight in the same hand as the leg. Now row the arm back to the hip by bending at the elbow and squeezing the shoulder blades towards the middle of the back. Now, release the arm back out in front of you and repeat. Complete 3 sets of 10 rows on each side. Do this 2 to 3 times per week for best results. As your body becomes stronger, increase the weight you lift.

4. Classic Push-Up

The classic pushup is one of the best total body moves there are. This exercise strengthens the back, the shoulders, and the core. It also tightens the pectoral muscles and the arms.

To perform the push-up, start on all fours on a yoga mat. Keep your hands and toes firmly planted on the floor. Keep the legs together. The whole body must form a complete line. Now, with elbows bent, slowly bring yourself up, keeping the head in line with the rest of the body. The elbows and shoulders should hit the 90-degree angle. Then, bring the whole body down and repeat. Do at least 3 sets of 10 push-ups to tone the whole body.

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