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Workouts to try (and avoid) during pregnancy

We take a look at prenatal dos and don'ts when it comes to exercise for this week's Workout Wednesday.
Credit: KUSA

DENVER — When it comes to working out while pregnant it's important to keep safety in mind and also to be mindful of the way your body is changing as you progress through your trimesters.

We asked our 9NEWS fitness and personal trainer Jamie Atlas for his tips that he uses to get his personal training clients in shape.

1) Move the hips

To prevent your hips from dropping, use this squat variation to keep your hips mobile. Squat and drop into an open hip position, then return to standing. Make sure you maintain a tall body position and keep your torso tall as you move through the squat movement.

2) Squat to knee lift

Drive the knee high out of a standing lunge position, keeping your torso tall.this exercise will help to correct the forward hip tilt position that starts to happen as you progress through your pregnancy.

3) Bird dog with hand reach

Planks and push ups are not recommended to do while pregnant. Instead, use a bird dog position and alternate arms and legs, reaching and tucking while maintaining neutral posture.

Finally, be sure not to work out significantly more than you did before you became pregnant, and also make sure to pay attention to symptoms such as dizziness or spotting and use that as your guide for working out.

Jamie Atlas is an award winning personal trainer (voted 6x best personal trainer) and owner of Jamie Atlas Fitness, a fitness studio in downtown Denver. You can contact him with questions on jamie@jamieatlas.comor go to www.jamieatlas.com.

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