Most mothers to be ask whether it is safe to exercise. Pregnancy fitness is very vital for faster postpartum recovery and weight loss. Working out during your pregnancy not only helps you return back to shape faster after conceiving but it also eases pregnancy discomforts. Following are 10 best exercises for pregnant women.
1. Floating Frog
This pool workout aims at strengthening the shoulders, arms, buttocks, deep abdomens and thighs. It is perfect for stretching the low back and the inner thighs. Just like a frog, pull your legs to the water surface. Exhale and make sure you tighten your abs when bending your legs. Position the sole of your feet together and then spread out your knees. Make a full extension with your legs by propelling them through the water. Remember to inhale when straightening your knees.
2. Kegel workout
This pelvic floor muscles aims at supporting the bowels, bladder and the uterus. Late pregnancy comes with multiple discomforts such as urine leakage and hemorrhoids but this prenatal exercise helps to ease such discomforts. You can begin your workout by trying to control the flow of urine on a toilet sitting position without tightening your thigh muscles, buttocks or abdominal.
Squatting is ideal for labor period since it helps to widen the pelvic opening to an additional quarter or even to a half an inch giving the baby extra room to come down. This exercise involves sliding in a wall. Position your back against a wall and make sure it is straight to avoid back injuries. Your feet should be shoulder width apart at almost 6 inches from the wall. Relax your arms and on squatting position, move smoothly down the wall until you bring your knees parallel to the floor. Maintain the squatting position for at least 5 minutes and gently move back slowly to a standing position. Do this at least 5 times.
4. Pelvic tilt
This is great exercise for ease delivery and strengthening abdominal muscles. Moreover, it helps to reduce back pain during both pregnancy and labor. Pelvic tilts can be done in different positions. Comfortably position yourself on your knees and hands, aligning your head in the same position with your back. Draw in your belly and upwardly arch your back. Maintain the position for some seconds and then relax your back and belly. Without allow your belly to sag, keep your back flat. Redo this work out 5 times.
5. Lateral shoulder raise
Position yourself on a seated position with at least 3 pound weight in each hand. With your palms opposite each other, hold weights on each of your body side. Make sure your feet are flat on the ground with your stomach engaged and keep your spine in a neutral position. Breathe in slowly and breathe out as you raise your arms to height of your shoulders. Breathe in as you return the weights to the starting point. Do repetitions of at least 12.
6. Side-lying leg lifts
Lie on your left side and place your left elbow on the ground in such a way that it is supporting your torso. Raise your leg as high as you can with your hips on top of each other. Then lower it down gently to 2 inches overhead your left leg. Repeat the drill at least 20 times on each side.
7. Shoulder press
On a seated position, place your spin in a neural position and keep your feet flat on the floor. In each hand, hold at least 3 pounds dumbbells and raise them to the uppermost part of your shoulders with your palms opposite each other. Press the weights above your head with your arms straightened out and then gently return them back to the starting point. Do two sets of 15 repetitions.
You can never go wrong with walking. It comes with low injury risk and perfect for keeping you and the baby in perfect health. However, make sure you wear comfortable shoes and carry a bottle of water to keep you hydrated.
9. Prenatal yoga
Yoga is excellent for easing backache, strengthening core muscles and relaxing. It also helps to make labor comfortable and shorter. Stay away from hot yoga and avoiding lying on your back after the first trimester but you can always confirm any doubts with your fitness expert.
10. Indoor cycling
Cycling is not only good for the promoting a good heart rate, but is it also safe to do during pregnancy. You can always raise the handlebars to serve your growing belly.