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10 Safe Exercises While Pregnant | How the BodyBoss Fitness Guide helped me achieve my pregnancy goals

Finding safe exercises while pregnant can be a daunting task. Along with the help of the BodyBoss Fitness Guide, I've found 10 exercises that you can do daily! This post is sponsored by BodyBoss but all BOSS opinions are my own. I am not a doctor, so all recommendations are solely based on opinion and personal experience. 

10 Safe Exercises While Pregnant

The thought of working out while pregnant sounds terrifying at first. As women, our #1 goal is to keep our children as safe as possible. Especially if you're a first time mom. At the beginning of my pregnancy, I was afraid that a speed bump would hurt my baby. I didn't want to run or lay on my belly. After the doctor confirmed that my baby was healthy and growing, my fears slowly dissipated. In fact, the doctor specifically told me to exercise. She told me that strenuous exercises were out of the questions but light exercise was necessary. She recommended that I go for walks, but sometimes that gets boring. That's why I decided to give the easy to follow BodyBoss Fitness Guide a try.

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What is the BodyBoss Method?

If you're anything like me, you hear BodyBoss and it peaks your interest. You probably think of words like empowerment, strong, and successful. That's definitely how the BodyBoss Method makes you feel after sticking to the 24 minute work out, 3 times per week. You should experience weight loss and toning from these easy exercises.

The BodyBoss Method is a unique blend of exercises, combined into each 24 minutes training circuit. The workouts accelerate fat loss and improve fitness, as well as rapidly toning the body.

#BOSSEFFECT is the biggest benefit of the Bodyboss Method and it lies in the afterburn effect, or what is called, the #BossEffect. After completing a BodyBoss workout, you’ll continue to burn calories for hours as the body completes a range of functions to recover from the intense exercise. You can expect to burn 100 calories or more after your workout has finished, so you will burn fat even while you sleep!

10 Safe Exercises While Pregnant

By combining Cardio, Bodyweight Resistance Exercises, Plyometrics, and Unilateral Exercises, you'll find yourself more in control of your body than ever before – yes, even if you're pregnant like me. Just be sure to choose exercises that are safe for you while pregnant because not everything in the guide is recommended for pregnant women. Be sure to get clearance from your doctor before doing any exercises that you aren't sure of. 

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10 Safe Exercises While Pregnant

  1. Sumo Squats – This is probably why my glute muscles are looking so lifted and firm these days. Squats can help decrease lower back pain, too. It's a win-win-win.
  2. Jogging or Walking – a good walk or jog is always great while pregnant. Just be sure you have the right shoes and run on an even terrain!
  3. Tricep Dips – a great way to work those arms while pregnant. You'll need that strength for lifting your little one for the next year or so.
  4. Glute Bridges – again, you can tone those pregnant buns!
  5. Leg Lifts – since leg lifts use your own body weight to tone your muscles, this is a great exercise to get those legs nice and strong.
  6. Shoulder Press – you can do these safely with light weights. This will help tone those arms and shoulders.
  7. Shoulder Fly – again, you're working those arms and shoulders, so this totally safe with 3-5 lb weights.
  8. Walking Lunges – be sure you don't overdo it!
  9. Bicep Curls – Be sure to do your curls very softly and slowly. As you know, there's a lot of round ligament pain already, so you don't want to stretch in a place that causes you pain.
  10. Squats with Side Lifts – Again, squats are great while pregnant. Just do them gently and don't overwork yourself.
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How the BodyBoss Fitness Guide helped me achieve my pregnancy goals

Being pregnant, it's difficult for my to track my weight loss because this active baby inside of me is rapidly growing. However, I can tell you that I feel incredible! Not only has my fiancé commented multiple times on how great my behind is, I've noticed changes in my thighs, as well. I must say, it's a confidence booster when you're body is already going through these weird and confusing changes. I don't feel like I'm gaining weight in all the wrong places, but like I'm gaining muscle in all the right places. At this point, I can say that my belly and bust are the only things growing – which is what we all dream of during pregnancy, right?

Exercises Safe While Pregnant

As for my weight, the best way that I can explain my weight to you is to say that I lost 3 lbs after my first doctor's appointment and gained 3 back in the next month. My doctor was actually really impressed. She specifically told me at the first visit that I'm “not eating for two”. I also have the words of my grandmother ringing in my head, “The more you exercise now, the less painful the labor will be”. Trust me! I want to be as healthy as possible for my baby and for my body!

My overall pregnancy goal is to maintain a healthy and active lifestyle. The BodyBoss Fitness Guide has kept me on track throughout this entire process. Ever since I've started the BodyBoss method, I'm a lot more energetic. You should see me buzzing around the house! I've also been able to keep up with my doctor recommended daily water intake (1 gallon per day) because exercising sure does make you thirsty! My body feels stronger, my butt looks pretty great, and my legs are looking quite sexy for a 4 months pregnant woman.

When your doctor says, “Whatever you're doing – keep doing it,” you have to give credit, where credit is due. In this case, I give BodyBoss a lot of the credit.

10 Safe Exercises While Pregnant

What I particularly love about the BodyBoss Fitness guide is that I have a physical spiral style guide that I can carry with me to my preferred workout location. I can turn the pages all the way back because of the spiral and can keep it in my gym or handbag. The online guide is even more impressive because you can hover over the workouts and the photos move to show you exactly how to do each exercise. You can choose to purchase the online guide for instant access or the printed edition. I recommend getting both for the package deal! I typically use my printed edition when I need a break from technology!

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  1. […] 5 months pregnant, I'm staying as active as possible. My favorite activity is walking. Not only is it a time for me to be outdoors, take in the fresh […]

  2. […] also affecting your baby. Channel your negative feelings into productive tasks: take long walks, do pregnancy exercises, eat good things, and use positive affirmations to keep yourself in the right […]

  3. Mommy Blogger Pehpot says:

    Oh, this is very informative and I would like to share your post with my sister. She is expecting and she’s getting bigger so I think she need some exercise.

  4. adriana says:

    This is a great guide for expecting moms! It’s got to be interesting to find workouts you can do while pregnant. I love that you put this together!

  5. E H says:

    I like the fact that you are working on staying fit during a pregnancy! That’s the time when many people gain a lot of weight that is very difficult to lose later on in life. I think this program will help you stay on track!

  6. Peachy @ The Peach Kitchen says:

    I’ve heard a lot about The Body Boss and it sounded like such a great program. I love programs that you can do at home.

  7. rosemary palmer says:

    I wish something like this would have been around 31 years ago. Everyone needs to think about fitness.

  8. Heather says:

    I was better during pregnancy about exercise than I am now! I need to get back into regular workouts. If I could do these pregnant, I can do them now!

  9. Leigh Anne Borders says:

    I wish I had done this when I was pregnant! It took me months to get off the extra weight from being pregnant. It is definitely better to be proactive.

  10. Angie Rose says:

    I think it’s super important to stay healthy with some safe exercises even when your pregnant. It’s all about moderation, right? This looks perfect for that!

  11. ricci says:

    I have heard a lot about BodyBoss lately! I’m not preggo but I would like to look into this workout for myself!!

  12. Marysa says:

    Great that you found some pregnancy-safe exercises. I wish I had been a little more active during pregnancy, but I was mostly exhausted from working long days and I just didn’t have the time.

  13. Bonnie G says:

    What a great post to help others that may want to keep exercise while pregnant but not sure where to start and what is safe. Thanks for sharing.

  14. Kim says:

    This sounds like a great program for use when you are pregnant and for those who aren’t. It seems easy to follow.

  15. miranda says:

    The guide seems very straight forward and easy to follow! I’ll have to bookmark this and make note of the book for the future.

    I’ve always been curious of what type of exercise is safe and recommend.

  16. Heather says:

    I never really exercised while pregnant but perhaps I should have. I gained so much both times.

  17. Joanna @ Everyday Made Fresh says:

    It sounds like a really great workout program. I like things you can do at home, and that doesn’t require a lot of gym equipment. Way to go for working out while you’re pregnant!

  18. Tomi C says:

    It’s so important to check with your doctor before beginning any exercise program and being able to share a book like Body Boss would definitely be a great visual aid to share.

  19. Vera says:

    I think Body Boss is something that could really help me get back into the swing of things. I worked out through most of my pregnancy all three times, and after that I said, “Meh. I’m done.” That was 5 years ago. I need to get back at it!

  20. Bill Sweeney says:

    This sounds like a great program. I think it’s great that you kept working out through your pregnancy. Our doctor told my wife that continuing to work out was one of the best things she could do for herself while she was pregnant.

  21. candy says:

    I was always told I could continue what ever work out routine I was doing while expecting. True up to a certain point. Nice to have a book where it outlines what you can actually do.

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