25 simple exercises you can do during pregnancy

25 simple exercises you can do during pregnancy -

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Pregnancy it is difficult, but it is not a disease! Yes, your body is fragile and changeable. However, it is a miracle of life and it is something to celebrate. But these days, many women consider pregnancy as a time of 'touch me not'! And nothing makes it clear that their reluctance to exercise

Here's the scoop -. Exercises for pregnant women is not only safe, but it's a great way for a healthy mother and a healthy baby! So if you are going to exercise, but worried about how it will impact your pregnancy, relax! We have all the information needed to start moving your body! Read on to find out more.

Why is it important to exercise during Pregnancy?

So, The first big question that needs an answer is because you need to work while pregnant? ? How to help

These are the key benefits of exercise during pregnancy:

1. improves Posture:
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As pregnancy progresses and your belly grows larger, the center of gravity of your body shifts and take a toll on your posture. But with regular exercise, you can improve your posture and keep your body healthy and fit.

[ Read: Exercises For Back Pain During Pregnancy ]

2. Helps Beat Back Pain and fatigue:

Poor posture and an expanding circumference can cause back pain during pregnancy. And, these hormones of pregnancy can aggravate the situation. So, exercise can prevent or reduce these common pregnancy ailments.

3. It relieves stress:

Stress is common during pregnancy. But chronic stress can be harmful not only for you but also for your unborn child. The exercise is a great way to beat stress and find a little 'peace of mind.

4. It prevents gestational diabetes (GD):

Many women develop gestational diabetes during pregnancy. Women with GD can experience several health problems and have to watch their diet too. If you want to prevent GD, the exercise is the way to go.

[ Read: Exercises To Induce Labor Naturally ]

5. Reduces the risk of high blood pressure:

High blood pressure during pregnancy can prove fatal, not only for the mother but for the baby too. High blood pressure can lead to preeclampsia, a condition that requires immediate medical intervention. One of the best ways to prevent high blood pressure during pregnancy is to exercise.

6. Provides better sleep:

Sleep deprivation is common for new moms. But insomnia can make a quick entry into your life and make your days of difficult and stressful pregnancy. If you want to sleep better, start exercising.

7. Make labor and childbirth easier:

are your concerned about the entire work process and delivery? Well, start exercising! Regular exercise can make it easier for you to deal with labor and childbirth.

[ Read: Exercises To Avoid During Pregnancy ]

8. Preventing likely Macrosomia fetal:

A chubby baby is adorable. But, the last thing you need during childbirth is a child who is bigger than the average as it can make the difficult birth process. You can exercise regularly to reduce the risk of fetal Macrosomia (a higher weight than the average child).

Who should not exercise during pregnancy?

As we mentioned earlier, exercise can be a blessing during pregnancy. But do not start exercising without consulting your doctor first

There are some conditions that justify staying away from exercise during pregnancy

do not exercise if: ..

have asthma

suffer from heart disease or diabetes

the experience bleeding or spotting during pregnancy

have a low placenta

Having experienced recurrent miscarriage

have a history of premature birth or at 'early delivery

have a weak cervix

If you have any of the problems above, do not jump into an exercise routine without consulting doctor.

the best exercises for pregnant women:

If your doctor gives you the green light, you can start to plan our exercise program. But there are some exercises that work best during pregnancy? Yes, there are

The exercise during pregnancy can be put into six major categories - !. Yoga, pilates, weights, aerobics, pelvic exercises, and Dance

Let's look at each of these categories and discover the best exercise during pregnancy for you

Yoga for a healthy pregnancy: !

The ancients knew a thing or two about staying healthy! Yoga is proof that our dear ancestors their health. Dip. In the wisdom of yoga to have a healthy pregnancy

Some of the best exercises for pregnant yoga that can be practiced during pregnancy include:

1. Extended Side Angle Pose:

pregnancy can leave you tired and sluggish. If you want an instant energy boost to revitalize your body and mind, look for the extended side angle poses.

This particular yoga position requires you to have strong legs. It works to open the hips and provides a great opportunity to stretch the cramped muscles after a day of work

The laying works the whole body -. Since fingertips the way down the leg.

[ Read: Yoga Poses During Pregnancy ]

2. Triangle Pose:

It 'easy to be condescending and mean an aspiring mother enjoy every moment of her pregnancy. Yes, pregnancy is a joyous occasion, but it is also full of anxiety and stress.

If you are looking for a yoga position that not only help you stay physically fit but also help you de-stress, try the triangle pose. It is a great exercise for pregnant women. It helps you overcome stress and find a little 'peace of mind too.

In addition to this, the triangle pose also helps to give your legs, the side body, and hips and shoulders a good workout.

3. Stretch Sitting side :.

If you are looking for an exercise that is safe in the last weeks of pregnancy, side stretch session will be perfect for you

During the last quarter, the belly is growing in leaps and bounds. The side stretch sitting will help to open your life side and the growing area, while the sides. This will give your body the flexibility to accommodate your growing child.

4. Cat Cow Pose:

is the bad back already? Well, there is more to come! With the increasing weight and girth, your body, especially your back, facing a difficult time. It's no wonder that back pain is one of the most common complaints of pregnancy.

But you can avoid, or at least minimize, the back pain with yoga poses cat and cow.

Try gently rocking between the cat and cow pose to give your back a good stretch. These poses will move the weight of the child away from the spine and give your back a bit 'of relief

Pilates - the way to a healthy mother and child :.

If yoga is too mild for you, or you are looking for some exercises to strengthen your core, look no further than pilates

most good workout Pilates helps strengthen the abdominal muscles, as well as the muscles of the pelvic floor -. both of which go through a lot of wear during pregnancy. In fact, you can go for prenatal pilates classes to make sure that the exercises you like it so now I'm sure during exercises pregnancy.

Note:

Pilates is best done with a qualified expert, especially if you are new to it. A good teacher can help you navigate the exercises and reap maximum benefits

Here are the best of Pilates exercises for pregnant women :.

1. The sword :!

An incredible exercise that will leave you feeling like a warrior

During pregnancy, the balance becomes a bit 'difficult, thanks to your increasing weight. The sword is a great exercise to keep your body in shape, improving your balance

The exercise is also a great way to strengthen your leg muscles and your back and abs -. All of which will be useful during labor and childbirth.

The breathing techniques that go with this exercise will also help regulate breathing, especially during labor.

[ Read: Pilates During Pregnancy ]

2. Thigh Stretch: ..

Another exercise of gentle Pilates for pregnant women is the thigh stretch

Apart from the proper breathing, exercise also requires strong, lower back and abdominal

once you get this right, the work should be a breeze for you.

[ Read: Breathing Exercises During Pregnancy ]

3. Wag The Tail:

Ok, so this exercise has a funny name, we'll give you that. But it is also a great exercise, one of the best, for pregnant women

Wag the tail helps to strengthen the lower back and abdominals -. The two victims of your pregnancy weight and size.

The exercise also works to improve the flexibility and stability of your body.

4. Sword Arm :.

The exercise of perfect pilates during pregnancy, the sword arm must surely part of your training regime

The exercise helps to strengthen your arms, abs and hips. You 'also a great exercise if you want to have a stronger back.

The sword arm also helps to improve the balance of the body during pregnancy.

Weight training for a strong mother:

thought the workout with weights during pregnancy scares you? Do not worry! There are many training exercises with weights or resistance training that are perfectly safe for pregnant women.

If your training program is already training with weights, you can continue with a slight modification.

But if you have never lifted weights, now is not the best start time. It 'also important not to allow the body to overheat while doing weights

Some of the best weight training or resistance training exercises for pregnant women are :.

1. Lateral Shoulder Raises:

Lateral Raise your shoulders (also called lateral dumbbell raises) is the exercise of weight training is ideal for pregnant women. It 'easy to do and do not jar the body, keeping your child safe.

The move strengthens the shoulders, they can suffer a lot 'during pregnancy. The exercise also strengthens the abdominal muscles. If you are looking for a strong back and spine, the lateral shoulder raise is the exercise for you. The move also improves posture and balance.

2. Seated Row:

The seated row is a great exercise in Q2. It works the whole body and is gentle on your body too.

The exercise works to give your body the perfect posture during pregnancy. It also provides balance to the rounded shoulders, a common problem in pregnancy.

The exercise also provides row sat with stronger muscles. It also stretches the chest muscles, providing your child growing up with that much needed space to flourish.

3. Plie Squat:

If you are aiming for a natural birth, squats will be your best friend

the Plié squat is a great exercise for both second. and third quarters. The move strengthens the quadriceps, hamstrings and hip muscles. It also opens the pelvis, helping you have a labor and childbirth easier.

The exercise also improves balance during pregnancy, something sorely needed as your body expands and tries to defy gravity.

[ Read: Squats During Pregnancy ]

4. Hip abductors and adductors:

lower body needs strength and perseverance of living through labor and childbirth! With adductors and abductors can give your lower body a good workout and prepare for work.

The hip abductors help to strengthen the outer thigh muscles. Remember, during labor, the thigh muscles can tire out pretty quickly, which can make it difficult birth. This is why regular practice of hip abductors is a great way to prepare your body for a natural birth.

adductor You can also add to your exercise routine. The move strengthens your inner thighs and hips. It also provides a stronger pelvic region

you can not go wrong with Aerobics :.

If aerobics is already a part of your workout routine, there is no need to stop now! There are many aerobic exercises that are safe for you and your baby.

You can also go to a special class of prenatal aerobics, which will ensure that all the exercises are low impact and safe.

Here are some of the best aerobic exercises that are safe during pregnancy:

1. Step Stool Aerobics:

aerobics can not get easier than this! aerobics step stool is the perfect way to get into an exercise routine during pregnancy.

The workout is a great way to beat stress, sleep better, and develop resistance. The move also helps improve balance and breathe through strain -. Something you need to learn how to give birth without too much difficulty

[ Read: Aerobics During Pregnancy ]

2. Swimming :!

When it comes to aerobic exercises during pregnancy, you can not ignore swimming

Swimming is not only fun, but also is a great way to give your body a complete workout. You can also innovate and try different move, while in the pool.

You can stand in the corner of the pool, holding onto the ledge while you paddle your legs as if riding a bicycle. You can also try the mermaid paddle and the frog

Swimming helps to de-stress, improves your endurance, and strengthens the core -. All this while you get to feel weightless under water!

3. Exercise bike :!

The best thing about an exercise bike is that you can carry with it in the comfort of your home, even while watching your favorite soap

A great way to build endurance and sleep better at night!

4. Walking :!

If the exercise is not your cup of tea, you can simply go for regular walks

Walking is a great aerobic exercise and the easiest to do during pregnancy. You can walk up to the day you go to work. But the knees may complain a bit '. That's why it's important to buy a pair of good hiking shoes before you start walking.

The fresh air will do wonders for your spirit, while the walking pace will give your body the gentle workout it needs. The best thing is that you can keep walking even after the baby is born

[ Read: Walking During Pregnancy ]

dance your way through pregnancy :.

what can be better than dancing to beat the blues and stay fit? Dancing is a great exercise during pregnancy. If you are already a dancer, you can continue with your practice under the guidance of your teacher.

But if you plan to take dancing today, stick to the forms mentioned here. . Remember not to jump, jump, twirl or change direction suddenly when you are pregnant

The best dance forms to practice during pregnancy include:

1. Ballet:

The ballet is graceful, elegant and perfect for women who are pregnant! If you're a dancer, you know how amazing it is to swirl around!

The dance form is gentle on the body, while helping rejuvenate and become stronger. Ballet builds strength, offering the strongest legs, and helps you sleep better at night!

2. Jazz :!

A good routine of jazz will get your heart pumping and your body sweating

A great way to relax and de-stress, jazz is also gentle on the body pregnant. But do not go for the movements that may require jarring movements.

[ Read: Dancing During Pregnancy ]

3. Samba:

Who can resist samba? The music, the movement, the rhythm -. Samba is the dream dance for pregnant women

If you're not looking for strength training, Samba your way through pregnancy will keep you fit and healthy.

4. Belly dancing:

There is something exotic on belly dancing. You can do a little 'delicate belly dancing in slow motion, to supply your body with some' easy and musical training!

The belly dancing is also a great way to deal with the pain of labor! When you go into labor, put on some belly dancing music and start swaying. It will help you deal with these painful contractions best. Belly dancing also helps to work the muscles of the pelvic floor, helps you deal with an embarrassing problem many new mothers face -incontinence

Must Try exercises of the pelvic floor :!

When it comes to pelvic floor exercises, it got to talk about Kegel! Practice your Kegel moves, if you want to avoid losing a small amount of urine each time you sneeze, cough, or exercise

Here's pelvic floor exercises you should practice during pregnancy :!

1. Short squeezes:

The short squeezes help the pelvic muscles to tighten before you cough or sneeze, keeping the bladder master

2 !. Long presses:

Here's another great way to dominate the pelvic floor muscles. Remember, once the childbirth, the pelvic floor muscles become weak. That's why you need to learn how to control it. It will not only help you control your bladder, but also help during childbirth.

[ Read: Pelvic Floor Exercises During Pregnancy ]

3. Bridge:

Another great way to strengthen the pelvic floor is with the bridge. This particular exercise works not only the pelvic floor, but also the thigh and the abdomen.

4. Wall Squat:

Wall squats are a great way to make strong pelvic floor. Pelvic floor exercises, such as wall squats not only helps control the bladder, but also prevents hemorrhoids

The things to keep in mind :.

The exercise when you are pregnant is a great way to keep fit and healthy. It also ensures that you have a fast and delivery work.

But there are things you should keep in mind when you decide to exercise.

As your baby grows, your body will need more oxygen and energy. Then change your exercise routine in mind these additional requirements.

During pregnancy, a hormone called relaxin takes the body. The hormone loosens the joints, which can cause injury.

The balance suffers a lot during pregnancy. That's why it is important to opt for exercises that help to improve your balance.

Always wear clothes that are loose and comfortable, including a sports bra.

The shoes can make or break your exercise routine. So, buy shoes that go with the type of exercises you plan to do.

As mentioned before, the balance is in doubt during pregnancy. This is the reason why it is important to exercise on a flat surface.

When you are pregnant, your body requires extra calories to support your growing baby. So, be sure to add more calories to your diet to compensate those that you burn while working.

Do not exercise for at least an hour after eating.

drink water, for all the time.

Do not hold your breath during any exercise.

not indulge in contact sports during pregnancy.

Avoid exercises that require jumping, jumping, or running.

Avoid exercising in hot weather.

when you stop exercising:

Stop exercising immediately and talk to your doctor if you notice any of the following signs:

pain chest

abdominal or pelvic pain

persistent contractions and headache

decreased or no fetal movement

Feeling faint, dizzy or nauseous

vaginal bleeding

liquid from vagina

irregular heartbeat

swelling of the ankles, hands or face

pain Calf

Shortness of breath

Muscle weakness and difficulty walking

your body is busy cultivating a new life. Do everything possible to help her stay strong through the process! The exercise not only help the child but also make the pregnancy and all the changes it brings with it easier to manage.

But do not be hard on yourself! Pregnancy can not be a disease, but it is rather difficult, anyway! Thus, the work, but within reasonable limits and let your body do the rest! Perhaps you exercise during pregnancy? What was your favorite exercise routine? Share your tips with us in the section below

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