SIMPLE PREGNANCY EXERCISES
Want to minimize back pain during pregnancy?
How about maintaining optimal energy throughout your pregnancy?
Would you like a fast return to your pre-pregnancy shape after the delivery?
Umm…yeah! Who wouldn’t!
The secret is proper nutrition and exercise. Research proves that women who regularly exercise before and during pregnancy have less back pain, more energy, better emotional, physical and mental health, and faster return to their pre-pregnancy shape.
THERE IS MORE!
Research also shows that regular exercising during pregnancy leads to…
- Lower risk of gestational diabetes and hypertension
- Lower risk of preterm labor and birth
- Higher chances of natural birth
- Short labor process
- Minimum or no need of pain relief
- Faster recovery from childbirth
Being fit and exercising doesn’t mean hours of commitment or elaborate equipment. The key is to keep moving. Simple exercises which can be done at home are enough to keep you in excellent shape all through your pregnancy.
Points to remember:
- Don’t push yourself too much. Do what feels comfortable to you.
- Walk daily but do these exercises every other day.
- Make sure you are well hydrated before, during, and after the workout.
- Dress comfortably with no stress to your abdominal area.
- Avoid exercises that require lying on your stomach, or flat on your back, especially after the first trimester.
- Avoid overheating and humidity.
- Avoid heavy weightlifting, or any strenuous exercises.
WHAT EXERCISES SHOULD DO TO YOU
The best type of exercises are those that can have the following effect on your body:
- Increase your heart rate steadily and improve blood circulation
- Keep you flexible
- Support healthy weight gain and only where it is necessary by burning off excessive calories
EASY EXERCISES
Though nothing beats a nice, long daily walk and a refreshing swim, there are times you just can’t make it. Here are some effective, simple exercises that you can do in your pajamas in the comfort of your home.
- Plié Squats
Plié is a movement in which the knees are bent while the back is held straight. Stand parallel to the back of a sturdy chair or wall. Rest the hand closest to the chair or the wall, on it. Place feet hip-distance apart with feet pointing slightly outwards.Now pull your belly button up and in, bend your torso as low as comfortably possible while keeping your back straight. Slowly stand up straight to the starting position. Repeat 15 to 20 times (start with 5 and gradually increase over time)Benefits: Strengthens quadriceps, hamstrings, and butt Improves balance
- Thigh Lifts
Lie on your right side, place a pillow or use your forearm to rest your head. Bend the right leg at 45-degree angle and keep the left leg straight. Lift the left leg (straight) to hip height and bring it back down slowly. Repeat 20 to 25 times. Then switch sides and repeat with the other leg.Benefits: Strengthens core and inner thigh Protects against stretch marks and cellulite build-up
- Planks
Get down on your hands and knees in the push-up position, wrists directly under your shoulders and your forearms on the floor supporting your weight. Lift your knees and straighten your legs behind you until your body forms a straight line. Keep your torso straight and firm, don’t arch your back or let your belly drop.Hold this position for 1 to 2 breaths, and gradually increase to 5 breaths. Release your breath and slowly sit up. Don’t lie down on your belly.Benefits: Strengthens the core, arms, and back.
- Bicep Curls
Sit on the edge of a chair with your back straight, feet firmly placed on the floor, and arms at your side. Hold a 3 to 4 pound dumb bell in each hand with palms facing inwards. Bend your elbows so your hands (and weights) are directly in front of or slightly above your belly.While keeping your elbows bent, lift the weights to shoulder height, and the lower your arms to your sides. Return to the starting position. Repeat 20 to 25 times.Benefits: Strengthens biceps and shoulders
- Kegels
Start with an empty bladder. Sit on a comfortable chair, or an exercise ball. Imagine that you are trying to stop the flow of urine and contract that muscle. Start by holding each contraction for a few seconds; release, and relax for a few seconds before repeating. As your muscles get stronger, you want to hold each contraction for ten seconds, then relax for ten seconds before contracting again.Do them in sets of 10 and try to do 3 to 4 sets a day.
These simple, yet effective exercises will keep you fit, feeling good, and glowing all through your pregnancy. Not only that, they will help you return to your pre-pregnancy gorgeous form much faster after the delivery.
Now who wouldn’t love that!
Tags: prenatal, postnatal, fitness