It is highly recommended that women should exercise during pregnancy for atleast 30 minutes a day for atleast 5days a week,this will help them to build up stamina for the delivery process.
Here are some effective exercises for women to keep in shape during their pregnancy
This exercise is not strenuous at all.it involves lying down on the mat and performing various breathing exercises and pelvic thrusts. This helps to minimize any back pain or muscle strain during pregnancy. Pilate is generally performed by women during their second trimester.
2. Prenatal yoga:
Yoga helps pregnant women to relax, stretch their muscles and also help them connect with their baby in the womb. Yoga is good for any trimester.
3. Kegel exercise
Kegel exercise during pregnancy helps to strengthen the pelvic floor muscles which help during delivery process.
These exercise should be performed in a sitting posture. They invove contracting the pelvic muscles. Women can also do quick contraction or hold contraction for 10 seconds before releasing.
This process should be repeated for 10 to 15 minutes.
Squat during pregnancy is very important for the glutes and legs. Stand shoulder apart while you lower your body,push your rear end back and don’t forget to tighten your abdomen.
These exercises should be repeated atleast 15 to 20 times.
Stretching exercises helps in blood circulation and preventing back pain during pregnancy. These exercises are usually performed on a mat or chair,leg stretching with the help of a band and neck
And let me knowtilting from side to side .please do this exercise with care to avoid muscle pull.
6.Wall push-up exercise
This exercise helps in toning the arm muscles as well as strengthening the legs and back of women during their first two trimesters.
Place ur hands on the wall and push up and down.
Cycling during pregnancy is very good, try to cycle slowly to ensure good blood circulation in your legs,this will strengthen your back and keep ur knees and legs strong as well as reduce pains.
Lunges are beneficial during pregnancy as they strengthen the pelvis,abdominal muscles, its very good for your knees,legs and glutes.
This should be repeated 10 times on each legs
9. Cardio exercises:
If you are used to cardio exercise when you’re not pregnant, cardio while pregnant can be good for you and your baby. While you should not do cardio as a weight loss routine in pregnancy, it is good to help relieve aches and pains and keep your weight under control. You may even have more energy and feel good due to getting enough exercise. It can also help prepare you for labor.
Important Notes Before You Exercise During Pregnancy
If before you were pregnant you didn’t spend days on end at the gym, you should probably start slowly and increase exercise as tolerated. Your body needs time to adjust to cardio while pregnant. Begin with low-impact exercise such as swimming or walking about 30 minutes a few times weekly. You can increase the amount as your body tolerates. If you have spent a lot of time working out, it is usually okay to continue your regular routine with the exception of things that will put your pregnancy at risk. You need to ask your doctor about exercise during pregnancy for safety. It is a good idea to forgo high-impact exercise and over time your body will tell you to slow down.
Swimming is ideal because it works both large muscle groups (arms and legs), provides cardiovascular benefits, reduces swelling, and allows expectant women to feel weightless despite the extra pounds of pregnancy.
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