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Cardio and Pregnancy

Updated: Apr 24


Your cardio options become somewhat limited during pregnancy, but there are still a lot of options out there for you, such as swimming, walking, ellipticals, and rowing machines.


Today, I’m going to provide you with 3 great at-home cardio moves you can perform at any stage of pregnancy, barring any special considerations that would stop you from doing so. 


1. Step and Reach


a. Begin in a standing position with your arms at your side

b. Sweep your right arm to the side and up overhead, while simultaneously stepping out your right foot

c. Return your arm and leg to the starting position and perform the same movements on the left side

d. Continue alternating right and left sides

e. Repeat for 30-60 seconds



2. Alternating Reverse Lunges


a. Begin in a standing position with your arms at your sides or on your hips

b. Step your right foot back and lower that knee down as close to the ground as is comfortable for you

c. Pushing through the heel of the left foot, return to standing

d. Now, step your left foot back into the lunge position

e. Repeat this alternating pattern for the duration of the round

f. Continue for 30-60 seconds



3. Squat and Punch


a. Begin in a standing position with your feet hip to shoulder width apart (you can hold a set of light hand weights if you’d like)

b. Lower down into a squat, keeping your knees behind your toes and your arms at your sides

c. Raise back to standing and punch your hands out alternately 4 times, 2 with each arm

d. Continue this pattern for 30-60 seconds



Cardio should be done throughout the length of your pregnancy in some form or fashion. If one particular kind of exercise doesn’t feel right, then discontinue that and seek advice from a pelvic floor physical therapist and pregnancy and postpartum coach. We are trained for exactly this phase of life and fitness and want to help you along your journey. And always keep an eye out here at Mom Gets Moxie for great fitness tips and workouts!

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