Push-ups are the best way to work that upper body while you're pregnant.
1 Move, 3 Trimesters: Push-Ups
Trying a new full-throttle workout regimen while you're pregnant is not a good idea—but continuing to hit the gym and engage in some moderate exercise? That's a very good idea.
According to fitness experts, pregnant women should definitely keep working out, but they should be careful about choosing pregnancy-friendly modifications for some moves. Jennifer Forrester, a fitness guru who knows a thing or two about the relationship between pregnancy and fitness (she's pregnant and even has an app, which you can find here, which details her prenatal workout plan), believes that during pregnancy, women should aim to switch-up their workouts every trimester.
She's partial to push-ups, which put the focus on the upper body—she just suggests modifying it for each stage of your pregnancy. "Push-ups are one of those exercises that you may not love in the moment, but you will love the results that this exercise can give you," Forrester says. "I would say that push-ups are a consistent component of my workouts. They are not only great for your chest, but they also do an incredible job of strengthening your core, triceps, and shoulders. I encourage you to start working on your push-ups and track your progress to see how many you can do in a row over time."
Modified push-ups are one of the moves she recommends for women in pregnancy and she's breaking down the steps to performing a perfect one from the comfort of your own home.
If you're in your first trimester:
- Start in a modified push-up position with hands and knees on the ground.
- Be sure your hands are directly under the shoulders as you lower down towards the ground.
- Push back and return to starting position and repeat.
If you're in your second trimester:
- Start in push-up plank position.
- Reach the right hand sideways during the push-up.
- Alternate sides bringing one hand to the center between reps.
And if you're in your third, try wall push ups:
- Stand facing a wall and extend your arms onto the wall just wider than shoulder width apart.
- Bend your elbows until your nose almost touches the wall.
- Reverse the movement and push your body back to the starting position. Continue for 15 reps.