Best Exercise Equipment for Pregnancy
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Hello there mama-to-be! Whether this is your first time in pregnancy, or you already have several children, staying active during pregnancy is great for physical health and for delivery outcomes and it can also be good for your mental health as well. For me, exercise was one of the only things that kept me sane during pregnancy. Exercising during pregnancy became my stress relief, just 20-30 minutes a day made me a new woman! Finding time for self-care and fitness can be a challenge, hence why I normally stuck to a 20-30 minute workout routine daily. That’s where a home gym comes to the rescue, providing a convenient and efficient way to prioritize your health. In this guide, we’ll explore the best home exercise equipment tailored for pregnancy and new moms, ensuring that you can embark on your fitness journey without leaving the comfort of your home.
A versatile weight set is a game-changer for any home gym. The variability of the weight allows you to go at your own pace and level, and gradually increase strength. Prior to becoming pregnant I was lifting rather heavy, but during pregnancy you will not want to be lifting as heavy as you were prior to pregnancy. This weight set has several different weights, allowing you to start at only 2 lbs. You will find that for certain exercises like squats or deadlifts you will be able to use heavier weights, while with other exercises like shoulder presses or flies, you will likely need a much smaller weight. The flexibility of the different weight options makes this set a perfect addition to your home gym.
A high-quality yoga mat is an essential foundation for your home gym. Not only does it provide a comfortable surface for exercises, but it’s also perfect for calming and rejuvenating yoga sessions. Choose a non-slip, easy-to-clean mat that offers ample space for your movements. Yoga is not only beneficial for physical strength but also for mental well-being, making it an excellent choice for pregnancy. Yoga has many proven pregnancy benefits, including helping you develop breathing techniques for delivery. A yoga mat is great not just for yoga, but also for strength training, pilates, and any form of stretching following your workout of choice. Remember, you should not be doing exercises on your back past 24 weeks of pregnancy.
Compact and highly effective, resistance bands are a must-have for new moms aiming to tone and strengthen their muscles. These bands are versatile, allowing you to target various muscle groups without the need for bulky equipment. Incorporate them into your workouts for added resistance during squats, lunges, or even bicep curls. These will provide the added resistance to help you get your booty back in shape. Literally! Their portability makes them perfect for quick, efficient workouts whenever you can steal a moment.
A stability ball is a fantastic addition to your home gym, especially for for both prenatal and postpartum fitness. Also a pro tip, you can also use this as a birthing ball when the time comes for delivery! Stability balls can help improve core strength and stability while also engaging various muscle groups. Use it for exercises like stability ball crunches, squats, or simply as a comfortable seat while practicing breathing techniques. The instability of the ball forces your body to work harder, making your workouts more effective, and strengthening your core. Avoid any direct pressure to the core like situps, as this can increase diastasis Recti.
Self-care is paramount for pregnant mamas, and a foam roller is an excellent tool for post-workout recovery. Roll out tight muscles to alleviate soreness and improve flexibility. Incorporate foam rolling into your routine to enhance circulation and reduce muscle tension, promoting a sense of relaxation after a challenging workout or a demanding day. Excellent for rolling out the back, or tight IT bands on the sides of the quads.
- Optional: Fitness Tracker
A fitness tracker is like a personal cheerleader on your wrist, encouraging you to stay active and monitor your progress. Track your daily steps, monitor your heart rate during workouts, and set achievable fitness goals. The top two competitors for the wrist cheerleader are the Apple Watch, and FitBit. Many fitness trackers also offer guided workout sessions, which can be incredibly helpful for busy moms looking for quick and effective routines. These are exceptionally helpful during pregnancy, as you want to monitor your heart rate to ensure you are working out excessively, or putting strain on your heart. Your goal is a heart rate over 100, but below 180
Conclusion
Creating a home gym tailored for you during your pregnancy is a thoughtful investment in your well-being. With versatile and space-efficient equipment that is quick and easy to use, you will have no excuse to keep you from getting a quick workout each day. All the links provided above would total to less than $300, which is much cheaper than joining a gym for a year, and it’s much more likely you will use it, because it’s in your own home! This equipment is also a great investment to keep you motivated to workout AFTER baby as well! Check out this post for top exercise tips for new moms. You can build a sanctuary where you prioritize your health and fitness. Remember, this space is not just for workouts; it’s your haven for self-care, strength-building, and overall empowerment as you navigate the beautiful journey of motherhood.
