You’ll probably never forget the thrill (or pure terror) you felt when you saw those two blue or pink lines appear. And now that you’re expecting a child, you may be thinking about what you want to reform and what can be left alone.
What’s the good news? Staying active is at the top of the labor realization list of goals for the next nine months. We’ve got you covered whether you want to keep your existing fitness program or Exercises During Pregnancy. Here’s everything you need to know about remaining active throughout pregnancy, from cardio and strength training to stretching and core routines.
Advantages of Exercises During Pregnancy
If you just exercise to squeeze into a smaller pair of jeans, you may need to change your mindset (and objectives) now that you’re expecting. Exercising during pregnancy, according to the American College of Obstetricians and Gynecologists (ACOG), can reduce the risk of:
- birth before the due date
- Cesarean section
- Extreme weight growth
- Preeclampsia or gestational diabetes are examples of hypertensive disorders.
- a lower birth weight
It’s also a fantastic method to:
- keep your body in shape
- lower back pain relief
- Depression and anxiety symptoms can be managed.
- stress reduction
- enhance your postpartum recovery
Best exercises for pregnant women
Pregnancy exercises to do in the first trimester
Pregnancy’s first three months may be a roller coaster of emotions. As you understand you’re accountable for nurturing, developing, and maintaining this small soon-to-be human being safe and well, you go from delight and a pure delight to anxiety, anxiety, and even terror.
The curl of the pelvis
- Lie down to rest, knees bent and feet straight on the ground, hip-width apart.
- Breathe deeply in to warm up, then release as you curl your pelvis (your “hips”) into your spine to make an impression on the floor.
- Maintain that tucked posture as you proceed to exhale and roll through the action, raising your spine one vertebrae at a time out of the imprint.
- As you reach your shoulder blades, come to a halt.
- Breathe at the peak of the action, then relax as you drop your body down, one vertebra at a time, back onto the ground until you reach your initial position on the back of your pelvis (also known as your “hips”).
- Do 12 to 15 reps, bringing your legs all the way together for extra difficulty.
If you don’t experience pelvic floor symptoms like painful intercourse or urine urgency, you can do this throughout your pregnancy.
- Lie down on your back, knees bent, feet flat on the ground, about thigh apart.
- Make a “neutral” position with your pelvis and low back. Make sure you’re lying on the rear of your pelvis and generating a tiny gap in your lower back to discover this (your back should not be pressed into the floor).
- Inhale to warm up, then exhale to gradually close the openings to do a Kegel contraction (the urethra, the vagina, and anus). As you do this contraction, pay attention to how your lower abdominal muscles respond.
It’s also a great time to start squatting in the first trimester! Additionally, because squats build all of the muscles in your lower body, including the quadriceps, glutes, and hamstrings, Jeffcoat believes that keeping these muscles strong is a fantastic method to preserve your back by lifting with your legs rather than your back.
- Place yourself in front of a sofa with your backside to it. Start with your feet slightly larger than hip-width realization apart. To guarantee appropriate form, use the sofa as a reference.
- Squat down as if you’re ready to sit on the sofa, but stand up as soon as your thighs contact it.
- Make sure you go down for 5 seconds and then back up for 3 seconds.
- When you squat, breathe; as you rise, inhale.
- Perform two sets of 15 to 20 repetitions each.
Pregnancy exercises to do in the second trimester
Over the next few weeks, you may experience a sense of serenity and even an increase in energy as the realization that you’re in this for the long haul sinks in. Many women report that this is the trimester in which they feel the greatest, so it’s a great time to concentrate on your exercise program.
Pushups on an incline
- Put your palms shoulder-width apart on the surface and face a ledge or railing.
- Return to a standing plank posture, keeping your back in a straight line.
- Slowly lower your chest toward the railing or ledge by bending your arms.
- Return to the beginning posture by straightening your arms.
- Perform two sets of 10 to 12 repetitions each.
Hip flexors and quadriceps
- On the ground, get into a half-kneeling position. Your right ankle should be on the ground, and your back leg should be in front of you, flat on the floor.
- Lunge toward your left foot while maintaining a tall posture until you feel a stretch at the front of your right hip and thigh.
- Stay for 30 seconds, then slowly release and repeat two more times.
- Repeat on the other side.
Pregnancy exercises to do in the third trimester
During the trimester, your metabolism will begin to slow down, if not come to a complete stop at times, as it prepares for labor and birthing. This is an excellent time to concentrate on cardiovascular activity while still maintaining your flexibility and stomach strength by doing the following:
- yoga for pregnant women
- Exercises for the pelvic floor
Things to remember
Physical activity is good for both mom and baby during pregnancy. Including some type of exercise in your weekly routine will help you maintain a strong core, fit muscles, and a healthy cardiovascular system. Plus, it’s great for your emotional health
Always pay attention to your body and stop if you are experiencing any discomfort or pain. If you have any questions or concerns about how your body is reacting to a fitness regimen, always see your doctor.
It’s simple to find a pregnant fitness plan that works for you: pick something you love, and alter up your routines to keep things fresh. You’ll be more inclined to aim your motivation toward the yoga mat.
Remember that there are lots of other methods to stay healthy while pregnant, as well as a few exercises you should avoid. If you’re unclear about what’s safe, always check with your practitioner to see what’s okay and what’s not. Whatever you do, don’t be too harsh on yourself when it comes to exercise, and remember to enjoy yourself!