Pregnancy can become a craving stage for many women, licensed to eat everything they would not normally eat, because now “they have to eat for two .” To this is added the lack of physical activity due to the fear that the baby could suffer some damage.
This sedentary lifestyle and excessive weight gain are detrimental to the smooth running of the pregnancy and make recovery after delivery difficult.
But the idea that exercising during pregnancy puts the baby at risk is totally false. Scientific studies have shown that a moderate training routine during pregnancy has a beneficial physical and psychological impact on the mother and her child. In addition, they help to improve the typical discomfort of pregnancy and prepare the body for labor.
So if you want to move without having to go to the gym, a good option now in times of Covid, having a good specific exercise app for pregnant women will be very useful. Here you will find some of the best apps to keep fit during pregnancy.
Kegel exercises
Kegel exercises are used to strengthen the pelvic floor muscles for childbirth or to recover in the postpartum and prevent prolapse and involuntary loss of urine, but we do not always remember to do them.
To encourage you to put them into practice, this application sets a guide with quick sessions. The free option includes ten sessions.
- Download the app for iOS, Android
Exercises during pregnancy
The application contains exercises suitable for pregnant women that are performed at home using weights, a body band (dynaband, or resistance band) and / or a Swiss ball.
Any future mother can perform them and thus strengthen her body for pregnancy and postpartum with these safe exercises until the day of delivery. Even weight training, a great way to tone and strengthen muscles, as long as necessary precautions are taken and good technique is used – slow, controlled movements.
Regular exercise during pregnancy helps the mother prepare for labor, improve her mood and have more energy, sleep better and even recover faster after the baby is born.
- Download the app on iOs.
Training during pregnancy
Stay Fit With Samantha is an application that proposes different exercises and routines appropriate to each trimester of pregnancy to improve cardiovascular and muscular condition, control excessive weight gain or correct posture, without harming the baby.
You must bear in mind that this app is very complete, but it is in English and proposes purchases as you progress through the routine.
- Download the Android app on Android
Yoga Prenatal – Down Dog
Valued by users as one of the best applications to do yoga during pregnancy, it offers general workouts so as not to lose physical shape or elasticity (through non-impact exercises). It allows you to choose the intensity, which zone you want to work on and the duration of the session.
It can relieve back pain, although you should always consult with your gynecologist about the advisability of doing yoga if you have never done it before. It includes specific sessions for beginners and for those who already have experience with yoga or practice it regularly.
- Download the app for iOS and Android
Prenatal exercises
Offers gentle daily routines designed for pregnant moms. Each 20-minute exercise is adapted to the stage of pregnancy in which the woman is and even after becoming a mother.
She explains that she works with prenatal yoga instructors to make the exercises fun and effective and can be done at home.
You have a 7-day free trial, but before using it you must choose a subscription plan that will not be charged until the end of the first week, in case you do not like it and do not want to continue. It is in English.
- Download the Android app
Yoga prenatal
Available in Spanish, it is designed for iPad and iPhone. It is free, although it offers purchases when you advance with the application. Pregnancy yoga exercises and exercises guide dedicated to all pregnant women.
It is one of the most complete and popular yoga applications to follow an exercise routine in each trimester , with poses suggested by certified yoga instructors.
Each pose is detailed with HD videos “How to do?” , with instructions and explanations about the benefits and precautions.
It also allows you to design your own routine and choose those exercises that most help relieve common pregnancy discomforts, such as back pain, aches, nausea, cramps, morning sickness and insomnia. In addition, meditation and relaxation work.
- Download the app for iOS
Basic Exercises Pregnant
An intuitive and very simple to use app that offers basic exercises that benefit women during pregnancy, both physically and psychologically, including better cardiovascular function, lower risk of developing gestational diabetes, greater elasticity in the joints, fewer obesity problems and a lower rate of depressive symptoms and insomnia.
In addition, it also offers specific postures to alleviate some of the common symptoms in pregnant women such as edema in the extremities and low back pain.
- Download the Android app
Kegel exercises for women – Kegel trainer
Exercise routines that last between three and nine minutes a day , to strengthen the pelvic floor muscles that support the uterus, bladder and intestines.
By doing so, labor pains are reduced, delivery time is shortened, and postpartum recovery is accelerated.
Don’t worry if you don’t know how to perform Kegel exercises, because this application guides you step by step.
It has a silent and vibration mode to be able to do them at any time and place without anyone knowing . With its discreet icon, no one will know which app the user has open.
- Download the app for Android and iOS.
Exercises for each trimester of pregnancy
In my opinion, it is one of the most complete apps to exercise during pregnancy. If you’re not sure what exercise to do, it offers more than 10 training programs that you can safely do at home to stay fit during pregnancy and help reduce weight gain.
Among the safe exercises, designed according to the trimester, we find from exercises with weight and stretching, to prenatal yoga postures for each trimester or Pilates for pregnancy, which prepares for childbirth and helps reduce back pain, improve flexibility and help you maintain your posture as your belly expands.
But in the same app you can find Kegel exercises and also with the exercise ball, stability, Swiss, balance or childbirth, which also help pregnant women to strengthen their back, the lower part of the body and the central muscles, in addition to alleviate the physical discomfort of pregnancy.
- Download the Android app
Well-being in pregnancy Baby2body
It’s only available in English. It is useful when trying to get pregnant, during pregnancy and when the child has already been born. It has three sections: wellness, fitness and nutrition, although you can choose more than one.
It is a complete app with training plans for pregnant women and new mothers, a nutrition guide, podcasts, visualizations and exercises to stay in shape and other specific ones for the pelvic floor, it even adapts physical activity if the pregnancy is multiple.
It has some free features and a premium subscription to get more personalized trainings, meditations, and articles written by experts.
- Download the app for iOS and Android
Exercise during pregnancy and training at home
It is one of the best rated on the Google Play Store, despite being in English. Its success is due to a very intuitive design and the way in which the sequence of exercises to be performed is imaged.
It offers a daily routine as well as recommendations on nutrition during pregnancy. Add notifications so you don’t forget the time of exercise.
- Descargar la app para [Android](https://play.google.com/store/apps/details id=com.pregnancy.exercise.and.workout.at.home.fitness.for.pregnant)
Pregnancy and postpartum training
This free application helps you maintain a routine of exercise, nutrition and mental well-being during pregnancy and postpartum.
It offers tips from a coach that shows you quick exercises and interesting readings to build healthy habits before, during and after pregnancy. It also allows you to keep track of the baby’s progress in your gut and even healthy recipes to keep you fit when you are looking to have a child. Without a doubt, a very complete application if you can follow it in English.
- Download the app for iOS
Exercises for after birth
This app is designed to help a new mom feel good and get in shape. An algorithm (Personal Trainer mode) creates a specialized workout for each body and is tailored exactly to its needs, varying the pace and intensity of the activity.
Offers more than 30 different exercises for postpartum. Each exercise is explained by video, images and texts. The woman can choose between training with and without her son and follow your progress with different statistics. Of course, adapted to this stage of life, avoiding exercises that are not suitable for women.
- Download the Android app
Photos | iStock
In Babies and More | Exercising during pregnancy would reduce the probability of illnesses and complications by up to 40%. What are the most appropriate exercises during pregnancy?
