We all know how important it is to maintain a healthy lifestyle during pregnancy. But it can be so hard. For instance, we try to eat healthy but sometimes have no control over cravings. We sign up for prenatal yoga but sometimes cancel because we didn’t sleep well the night before. The list goes on and on.  It can be a challenge and a workout in itself rolling out of bed in the morning. For this reason, we enlisted the help of professionals and teamed up with DEFINE body + mind who shared with us a few workouts we can do without leaving the comforts of home.

Lucky for us, they will be offering Prenatal Workshops at their two locations soon. We recommend going to either of their two studios in Austin (and checking their website for other cities the operate out of) and working alongside their incredible instructors.  But for those days when you just can’t even, now there is no excuse.

A note from Erin O’Leary Stewart, Co-owner DEFINE body & mind: Austin

The following positions and exercises can be sustained throughout a 40-week pregnancy, implementing specific modifications within each trimester.

Our goal is to keep both client and baby safe during each position, while still giving the mom-to-be a great workout. Take 30 minutes to do the following moves in your home a few times a week to feel great. All you need is a mat, a ball (or rolled towel) and some light weights (or water bottles)!

As always, consult your doctor before beginning these exercises.

CLICK BELOW TO ENTER THE GALLERY

Lunges At The Barre, Position 1

Lunges At The Barre, Position 1

A perfect position to work the whole body, quadriceps, gluteus maximus, and abdominals, all while maintain great posture. At home, use the back of a chair or table for support. Standing with the right leg forward, left leg back. Bend the back knee towards that mat, then lift up an inch. Continue to repeat maintaining posture and alignment of the front knee directly over the ankle. Do 20-25 reps and repeat on the other side.
Lunges At The Barre, Position 2

Lunges At The Barre, Position 2

Focus on form, isolation and endurance. Also practice slower paced forward and back hip 
tuck movements, which engages the pelvic floor. 
Take advantage of an energy ‘peak’ during the second trimester with this move! Take breaks during the first and the second, as needed.
All Fours

All Fours

Glute work in our All Fours position strengthens and shapes the entire gluteal group. The perfect move for working our assets! The hamstring is strengthened and lengthened, the core strength is enhanced, the shoulder girdle stabilizes and balance is challenged. Kneel on the mat in All Fours, wrists directly under shoulders, knees under hips. Engage the left glute to raise leg, and point the toe. Lift and lower the leg, up toward the ceiling and back to hip level. Repeat on the other leg.
All Fours

All Fours

There will be a gradual relaxation and loosening of the ligaments in the pelvis as your pregnancy progresses. This will be more noticeable in the 2nd and 3rd trimester so use the first trimester to strengthen the gluteal muscles in order to counterbalance the loosening of the ligaments surrounding the pelvis. 

Seated Weights

Seated Weights

A great way to target the arms while maintaining posture and lessening the load. Working with weights from a seated or kneeling position lessens the burden on the spine and allows for a full focus on upper body during pregnancy. Be sure to maintain spinal length and flow of breath throughout working the following major muscle groups from this position: biceps, triceps, and deltoids. Add lateral reaches for side body stretches to promote length and strength.
Seated Weights

Seated Weights

Maintaining and strengthening the muscles surrounding the spine is beneficial throughout all stages of pregnancy. Keep the focus on posture, keeping the spine in a neutral position. Lighten up on weights as your pregnancy progresses.
Standing Glutes At The Barre, Position 1

Standing Glutes At The Barre, Position 1

Use the back of a chair or table to balance and you extend your leg by lowering and lifting. There are many possible variations here. You can add a bend to your knee (squeezing your heel to the glute) then move up and down one inch working the glute.
Standing Glutes At The Barre, Position 2

Standing Glutes At The Barre, Position 2

There are many possible variations here. You can add a bend to your knee (squeezing your heel to the glute) then move up and down one inch working the glute.
Thigh Dance

Thigh Dance

Begin in a kneeling position.
Thigh Dancing

Thigh Dancing

Continue by keeping a constant squeeze on the ball, hovering your hips over your heels then using your inner thighs to lift.

Photography by Dos Mundos Creative; Shot on location at DEFINE: mind & body SOLA