Serena Williams shares her workout to stay fit during pregnancy, tips to keep in mind

In her latest video, titled “My Pregnancy Workout”, Williams shares how she keeps her body and mind healthy during pregnancy.

“I wanted to show you all how I am staying fit while being pregnant at the same time. A very difficult thing to do but I learned that when you’re pregnant you burn so many calories. As much as a triathlon athlete. So I’m trying to take advantage of that and continue to burn those calories,” she said in the video.

As per her workout, the tennis champion begins with hip-opening exercises to relieve pregnancy-induced tightness. She then incorporates cardio exercises with the help of elliptical and treadmill machines, adding arm movements with light weights for an additional challenge. She also does swimming as a low-impact cardio option.

Check out Serena Williams’s pregnancy workout routine here.

Next, Williams also concentrates on leg and glutes exercises, which include squats, leg lifts and fire hydrants, to support her growing belly. For her upper body, she performs various arm exercises, including different hand positions.

She concludes the workout routine with core exercises like cat-cow and bird-dog that helps stabilise her spine and pelvis, emphasising proper breathing techniques.

Williams posted the video on Tuesday, June 25, which also features adorable interruptions from her five-year-old daughter, Olympia.

Previously, Williams showcased a special method for maintaining the health of her baby bump. She shared a video demonstrating her “belly routine” to prevent stretch marks. She showed the products she applies to her belly every morning, including cocoa butter, shea butter, vitamin E oil, coconut oil, bio-oil and belly masks.

Tips to keep in mind when exercising during pregnancy

According to Utsav Agrawal, Advance + Fitness Coach, FITTR, during pregnancy, it is important for women to gradually ease into exercise to promote physical and mental well-being. Here are some exercises that are safe and effective for pregnant women:

– Pelvic floor exercises: Pregnancy and childbirth can weaken the pelvic floor muscles, which can lead to urinary incontinence and other health problems. Pelvic floor exercises, also known as Kegels, involve contracting and relaxing the pelvic floor muscles to help strengthen them. To do Kegels, sit or lie down and contract your pelvic floor muscles as if you are trying to stop the flow of urine. Hold for a few seconds, then release. Repeat 10-15 times, several times a day.

– Walking: Walking is a low-impact and effective way to improve cardiovascular fitness and promote weight loss during pregnancy. Start with short walks and gradually increase the duration and intensity over time. Aim for at least 30 minutes of moderate intensity walks, most days of the week.

– Modified planks: Planks can help strengthen the core muscles, which are often weakened during pregnancy. However, traditional planks can put too much pressure on the abdominal muscles for pregnant women. Modified planks can be a safer option. To do a modified plank, start in a push-up position with your knees on the ground. Engage your core muscles and hold for 10-20 seconds, then release. Repeat 5-10 times.

During pregnancy, women should be cautious about certain activities and behaviours to prevent complications. Here are some things to avoid or be caution about, as per Agrawal:

During pregnancy, it is important for women to gradually ease into exercise to promote physical and mental well-being. (Source: Freepik)

– Strenuous exercise: It is important to avoid strenuous exercise such as heavy lifting or high-impact activities, for at least 6 weeks after delivery. This allows the body to heal and prevents injury or complications.

– Abdominal exercises: Abdominal exercises that put pressure on the rectus abdominis muscles such as sit-ups or crunches, should be avoided for the first few weeks post-pregnancy. These exercises can put too much pressure on the abdominal muscles and delay healing.

– Heavy lifting: Heavy lifting, including lifting car seats or strollers, should be avoided for at least 6 weeks post-pregnancy. This allows the body to heal and prevents strain on the muscles and ligaments.

“Remember to consult with a healthcare provider before starting any new exercise routine during pregnancy. It is also important to listen to your body and stop any exercise that causes pain or discomfort. Gradually building up intensity and duration of exercise can help prevent injury and promote long-term success,” he concluded.

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