Pregnancy exercises make it easy to strengthen your whole body with simple moves you can do at home. Exercising during pregnancy is very beneficial.
The American College of Obstetricians and Gynecologists (ACOG) recommends that expecting mothers get at least 30 minutes or more of moderate exercise every day.
Exercising during pregnancy can lead to a lower incidence of:
1- Low Birth Weight
2- Pre-Term Birth
3- Cesarean Birth
4- Weight Gain etc
Here, We outlined the 7 safest pregnancy exercises that every pregnant women must do.
1- Keep Moving or Walking
Gynae & Obstetrics expert doctors suggest that if you are expecting a little one, it’s important to keep moving. Pregnant women who keep moving and do exercises are in a better position to return to their pre-pregnancy shape.
You don’t need fancy gym equipment for this purpose. You just have to move within your house, do some homework, walk around in the house, or even in the back yard in the evening. Stay Active!
2- Swimming or Water Aerobics
Swimming and water aerobics may just be the perfect pregnancy exercises. Why? In the water, you weigh less than you do on the land side, so you’ll feel lighter.
A dip in the pool can also help you relieve nausea and puffy ankles. And because baby’s floating along with you, it’s gentle on your loosening joints and ligaments this is your body’s natural response to pregnancy hormones. Poolside surfaces are mostly slippery so be careful while walking alongside the pool.
3- Weight Training Exercise
It’s a wrong concept that pregnant ladies can’t lift the weight. Pregnant women can also gain benefits from simple weight training exercises at home. Some weight engaging exercises for pregnant ladies can help them in lower back pain, build some stamina, and the best one, it fights off chances of weight gain during pregnancy.
Any free weight regimes or exercises which use your body weight can be easily done at home. But be careful while lifting a weight or try to get help from your friends or partner.
4- Relaxed Belly Breathing
This deep breathing exercise works like a meditative exercise as you grow along with the little one resting in your belly. Moderating or deliberating the way you breathe can ensure essential oxygen supply and nutrients to the baby.
This exercise helps you stay calm and even relax between contractions. Doing this regularly can be quite beneficial for pregnant women.
5- Side-Lying Leg Extension
This is the best exercise ever for pregnant ladies as it reinforces the center and internal thighs which help them to remain more dynamic and inspired for the duration of the day. Lie on your right side, head upheld by your lower arm, right leg bowed at a 45-degree point, and left leg straight. Spot your contrary arm on the floor for steadiness. Lift left leg to about hip tallness and rehash for reps.
At that point, twist your left knee and lay it on the head of pads for help. Fix your right leg and lift it as high as workable for reps. Switch sides and repeat for reps.
If you have access to the gym yo can use the leg press machine for squats especially bodyweight squats can be done throughout the entire period of pregnancy (9 months).
Additionally, Squats help strengthen all the muscles in your lower body including glutes, and hamstrings. Experts say keeping these muscles strong is a magical way to protect your back.
Get down on your hands, wrists straightforwardly under your shoulders. Lift your knees and fix your legs behind you until your body shapes a straight line. Try not to curve your back or let your midsection droop.
So, Hold for 1 to 2 breaths, working up to 5 breaths.
That is what I found worth sharing about pregnancy exercises. Kindly comment below and let us know what your take on this?