Don't really exercise? Don't know where to start? Have no fear, you don't actually need much in order to start exercising, becoming active, and beginning your journey to a healthier pregnancy for you and your baby.
-Yoga Mat or other type of non slip mat: I would recommend getting a non-slip mat because many simple and safe exercises can be done on the floor, and a non-slip mat will help cushion the area as well as protect your bony prominences (your spine, your buttocks). Having a non slip mat can make your workout safer, especially if you are exercising barefoot or in socks.
-Free weights: Starting out with light free weights are a great beginner tool because they can be used in a variety of ways for a variety of different exercises, and you can ramp up the weight as you get stronger! You can use free weights to target not only your arms, but also your back, your core, and add some extra weight to your other exercises for a full body workout.
-Therapy Ball: A therapy ball is another great tool, not only for exercise, but you can sit on it during the day and improve your balance as well as strengthen your core. You can use the therapy ball after birth to continue exercising and strengthening your core. You can also use therapy ball with your baby as a tool for them to be active and learn new skills. A therapy ball is one of the most versatile tools, and I have used it with not only adults, but also with infants, toddlers, and older children when exercising.
For more information, feel free to contact me or join my Facebook group: Healthy and Active Pregnancy for more discussions.
Elina Skripochnik PT, DPT, CSCS
Elina is a Physical Therapist with experience in women's health and pediatrics. She aims to educate women on the importance of becoming and staying active during pregnancy, as well as to provide safe and easy exercises that can be done throughout pregnancy and beyond.