pregnancy, exercise

Some Beneficial Exercises During Pregnancy

Now that you have learnt the rules to safe exercising during pregnancy you can start your exercise routine. On average you should be devoting some 20 to 30 minutes for exercise during pregnancy. Whatever exercise you opt for make it a daily routine or work out at least 5 days in the week.

Many gyms and specialty centers offer fitness classes programmed for pregnant women. They have experts who can give you instructions and guide you to exercise well. You might like to join one of these. An added advantage would be that you get to meet other moms-to-be and can exchange notes with them.

Walking:

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If you choose walking as your daily routine to exercise you don’t need to join a gym unless the weather is very hot and humid. In that case using a treadmill in an air-conditioned gym would be a more sensible choice. Walking is the easiest way of exercising your whole body.
Do not forget to warm up by walking in one place for 5 minutes. Straighten up when you walk. Keep your head up and focus on the horizon. If your belly has grown somewhat be aware that your center of gravity has shifted and adapt to that. Walk on an even surface if you are outside or be aware of any potential hazards in your walking route that could trip you and make you fall.

Squatting:

Regular squatting exercises can help you to squat during labor to help your baby descend and to open up the pelvic outlet. Stand with feet apart and slowly lower yourself into a squat. Your back should be straight, your heels on the floor. Your knees should not protrude in front of your feet. Your hands may rest on your knees. Hold the position for 10 to 20 seconds, then slowly get back up again. Repeat 5 times or more.

Pelvic Tilts:

Pregnant woman on all fours doing pelvic tilt exercise.

Pelvic tilts strengthen the muscles in your abdomen. Back pain is also alleviated. Get down on all fours like you do for the dog pose in yoga, on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.

Hamstring Stretch:

Bend at the waist to a 45-degree angle. Place the heel of your right foot on the ground and bend your left knee. Put your hands on your left knee or thigh for balance. This will stretch the back of your upper right leg. Hold for 10 seconds and repeat.

Quad Stretch:

Stand in front of a bench or gate. Place your right hand on the bench for support. Lift your right foot behind you as if you were trying to touch your butt. Grab your foot with your left hand. This will stretch the front of your upper right leg. Repeat on opposite side.

Calf Stretch:

Stand in front of a wall, about two feet away. Place your hands against the wall. Bend your left knee to a 45-degree angle and step your right leg back a foot. This will stretch the lower back half of your right leg. Repeat on opposite side.

Cat/Cow Stretch:

Get down on all fours with your hands underneath your shoulders and your knees. Round your back, and look between your legs. Then look up, arch your back, and stick your butt in the air.

Prenatal Yoga:

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Prenatal yoga tones the physical body, especially the pelvic floor, hip, and abdominal core muscles. It can help minimise the aches and pains of those nine months.
Start by doing three slow, deep head rolls to the right and then left. This will relieve tension.

The following yoga positions, according to experts, are great, reliable methods to cope with pain and discomforts during pregnancy:

1. The   Extended Side Angle Pose or Triangle pose
2. The Sitting Side stretch
3. The Dog Pose
4. The Child’s posePracticing the yoga poses with mindfulness such as with meditation practices, and/or deep breathing increase the benefits manifold. For example, the Hero pose, in which you sit back on your heels and then sit up straight to lengthen your spine, can become meaningful if you breathe deeply while in it.
Stay updated on women’s health, ask a gynecologist online, download LAIMA.

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