Essential Warm-Up and Cool Down Exercises for a Safe Pregnancy Workout

I know warming up and cooling down are two easy parts of a workout to cut short or altogether, but they are two of the most important things you can do for your body while growing a human.

Warming up the body helps gradually increase the heart rate and circulate oxygen throughout the body for you and the baby so that the body isn’t shocked into going from zero to 60 in a short period of time. During pregnancy, blood volume increases and blood pressure decreases so we must be mindful of feeling dizzy and warming up helps. Warm-ups should mirror the movement patterns that will take place later in the workout, which enables the body to prepare right off the bat. And let’s be honest, no one wants to get injured, so warming up is also an integral part in preventing injuries by supporting muscles and ligaments.

Here are essential warm-up and cool-down exercises for a pregancy workout!

Go-to warm up exercises during pregnancy:

360 Breathing - activates the core muscles (diaphragm, pelvic floor and transverse abdominis.

Cat Cow - great for warming up the spine and pelvis.

Bear Crawl Hold - on hands and knees, tuck the toes and lift the knees to engage the core.

Bird Dogs - warms up the glutes and abdominals.

The goal of cooling down and stretching after a workout is to gradually bring down the heart rate and breathing back to their normal levels. The slower movements keep the oxygen flowing to you and the baby, which is better than abruptly stopping your strenuous work-out and going right back to sitting.

Bringing mindfulness into your cooldown practice can help you focus on your breath, how your body is feeling at that moment, and bring a sense of presence to this chapter of your life. Just like warming up, the cool down can help prevent injuries as well.

The goal of cooling down and stretching after a workout is to gradually bring down the heart rate and breathing back to their normal levels. The slower movements keep the oxygen flowing to you and the baby, which is better than abruptly stopping your strenuous work-out and going right back to sitting.

Bringing mindfulness into your cooldown practice can help you focus on your breath, how your body is feeling at that moment, and bring a sense of presence to this chapter of your life. Just like warming up, the cool down can help prevent injuries as well.

Go-to cool down exercises!

• 90/90 Kneeling Lunge - creates length in the front of the thigh.

• Standing or Seated Side Stretch - great for sending breath into the sides of the body.

• Butterfly Stretch - helps with tight hips due to changes in the pelvis as pregnancy progresses.

• Standing Chest Opener Using the Wall - changes in posture occur throughout pregnancy so this stretch helps open up the chest and releases tight pec muscles.

Warm-ups and cool downs don’t need to last forever, but they are helpful in keeping you and your baby safe. Find what movements and stretches feel good for you, and trust that that’s enough.

Want to explore coached movement at Freya? Read about our pregnancy workout classes in Midtown Manhattan, or view the live class schedule for times, instructors and availability. For questions about your first visit, contact the studio.