Partner Workouts During Pregnancy

Exercising with your partner during pregnancy is a wonderful way to stay active, bond, and prepare for the arrival of your baby. Partner workouts can be both fun and safe, provided you follow appropriate modifications for pregnancy. Here are some engaging and safe exercises for pregnant women to do with their partners:

1. Walking Together

• Why It’s Great: Walking is a low-impact, full-body exercise that’s safe throughout pregnancy.
• How to Do It: Take daily walks together in your neighborhood, at a park, or on a nature trail. Aim for at least 30 minutes of walking at a comfortable pace where you can still carry on a conversation.

2. Partner Squats

• Why It’s Great: Squats strengthen the legs, glutes, and core, which are essential for supporting the extra weight during pregnancy.
• How to Do It: Stand facing each other and hold hands for balance. Perform a squat together, ensuring your knees don’t go past your toes. Rise back up and repeat for 10-15 reps.

3. Seated Ball Pass

• Why It’s Great: This exercise helps with coordination and core strength.
• How to Do It: Sit on the floor back-to-back with your legs bent. Pass a lightweight medicine ball or any soft ball to each other by twisting from side to side. Perform for 1-2 minutes, then switch directions.

4. Supported Side Leg Lifts

• Why It’s Great: This exercise strengthens the hips and glutes, which can help with pelvic stability.
• How to Do It: Stand side by side, holding onto each other for support. Lift the outer leg to the side, keeping it straight. Perform 10-15 lifts on each side, then switch positions.

5. Partner Cat-Cow Stretch

• Why It’s Great: This stretch helps relieve back tension and improves spinal flexibility.
• How to Do It: Get on all fours facing each other. As you both arch your backs (cat pose), look down. Then, slowly lower your back and lift your head (cow pose). Repeat for 10 reps, moving gently.

6. Prenatal Yoga Poses

• Why It’s Great: Yoga promotes relaxation, flexibility, and strength, and partner yoga can enhance the bonding experience.
• How to Do It: Attend a prenatal yoga class together or follow a video at home. Poses like supported warrior II or partner-assisted child’s pose can be beneficial.

7. Partner Stretching

• Why It’s Great: Stretching helps maintain flexibility and can alleviate pregnancy-related aches.
• How to Do It: Sit facing each other with legs extended and feet touching. Hold hands and gently pull each other forward for a hamstring stretch. You can also try side stretches, where one partner supports while the other stretches to the side.

8. Dancing Together

• Why It’s Great: Dancing is a joyful way to stay active and improve cardiovascular health.
• How to Do It: Put on some music and dance around the living room. Keep the movements light and gentle, avoiding any jumping or twisting.

9. Partner Breathing Exercises

• Why It’s Great: Controlled breathing can help reduce stress and prepare for labor.
• How to Do It: Sit comfortably facing each other. Practice deep breathing together: inhale deeply through the nose for a count of four, hold for four, and exhale through the mouth for four. Repeat for 5-10 minutes.

10. Pelvic Floor Exercises

• Why It’s Great: Strengthening the pelvic floor is crucial for supporting the growing baby and preparing for childbirth.
• How to Do It: Perform Kegel exercises together. Squeeze the pelvic floor muscles as if you’re trying to stop the flow of urine. Hold for 5-10 seconds and release. Repeat 10-15 times.

  Conclusion

  Partner workouts during pregnancy can be a delightful way to stay fit and strengthen your relationship. Always listen to your body and consult with your healthcare provider before starting any new exercise routine. Enjoy the journey of staying active together as you prepare for your new arrival.