What are the best cardio exercises for pregnancy?

prenatal exercise Aug 13, 2021

What are the best cardio exercises for pregnancy?

So what are the best cardio exercises for pregnancy? It's a question I often get asked by my pregnant clients and if you are choosing to do cardio workouts in your pregnancy other than walking or swimming, this is what you need to know:

Firstly, let's be honest, if you're pregnant you are already in a cardio state. Let me explain.

As you develop through your pregnancy, there is more fluid pumping around your body, you know, to make a baby and all!

So, your heart has to work harder to pump all of this extra fluid around your body.

With the change of hormones, the movement of your internal organs and the growth of your baby in your uterus, it's only fair enough that it becomes harder to breathe.

It's for this reason that you never want to push yourself in a workout where you can't talk while working out. If you start to become too breathless it's you are potentially limiting the amount of air you need to breathe in.

This is not what you want.

The other thing to note about cardio in pregnancy is that you don't want high impact moves in your workout.

Cardio Workout for Pregnancy

Low impact workouts are the way to go in pregnancy, for the health of your joints and your pelvic floor.

All of my PregActive Pregnancy Workouts are low impact for this reason, including my new Core and Cardio workouts.

Making sure you are well ventilated and hydrated is key with this style of workout. Have the fan on, light-loose clothing and your water bottle handy.

For this reason I've created a combination of Core and Cardio, because if you're fitting in a cardio workout and skipping over doing your core exercises, you are not doing yourself any favours.

The design of my new Core and Cardio sessions go like this:
  • 50 seconds of Low Impact Cardio - Exercise 1
  • 10 second rest
  • 50 seconds of Low Impact Cardio - Exercise 2
  • 10 second rest
  • 50 seconds of Slow Core Exercise - Exercise 3
  • 30 second drink break

Then, we start again with a new set of exercises.

It's great fun, I've included a sample here for you to try for yourself.

And as always, remember to press pause whenever you need to.

If you have any degree of Pelvic Girdle Pain (PGP) or Pubis Symphysis Dysfunction (PSD) then I do not recommend this workout for you.

Instead I recommend my specific Pelvic Girdle Pain routines that you will find in my guided week by week pregnancy workout routine.

Best cardio workouts during pregnancy

With approval form your practitioner, you can consider the following cardiovascular exercises to increase blood circulation, muscle tone and endurance.

Select cardio workouts from this list:

1. Swimming

2. Walking

3. Ellipticals

4. Low impact group dance or aerobics classes

5. Indoor cycling (stationary bike)

6. Pilates

7. Barre

8. Yoga

9. Tai Chi

Learn More About My Online Programs

From my planning for pregnancy plan, pregnancy workouts, Core Rehab for Mamas program to my Stronger Mama Challenge; I have a program to help you be a healthy, fit and strong mama for life!

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