Unless contraindicated by your healthcare provider due to complications in pregnancy, exercise is actually encouraged to keep your body fit and to keep your muscles toned as your body changes throughout pregnancy. If you have been working out before and have an otherwise healthy uncomplicated pregnancy, your doctor will usually let you do your typical routines with some limitations on more strenuous ones. Meanwhile, here are some exercise routines that are safe for pregnant women.
A non-strenuous cardio exercise, walking is safe throughout all nine months of pregnancy. All you need is a comfortable pair of trainers and you’re good to go. Be sure to maximize your walking routine with deep breathing exercises.
Kegel exercise helps support and strengthens the muscles of your uterus and bladder. This exercise is actually beneficial during pregnancy, in preparation for delivery, and post-partum to help your uterus go back to its pre-pregnancy state faster. This exercise is safe and can be done anywhere, even at work. In fact, you know that you are doing the exercise right when no one notices that you are doing it. To do this, picture that you are trying to hold the flow of urine and do a slow count of five. You can repeat the routine up to five times every day.
Many experts hail swimming as the safest and best exercise during pregnancy because it is low-impact and allows movement of various muscle groups. It allows muscle toning while the water carries much of the pregnancy weight. The water is also brilliant for curing those hot flushes so very typical during pregnancy.
Stretching is brilliant to untie those knots and prevent muscle strain. Pregnant women who go to yoga classes benefit from various stretching techniques while getting good breathing and relaxation routines. Pregnancy yoga classes also provide a good venue for bonding between partners or husband and wife.
Tailor Sit Exercise
Low back pain is a common complaint during pregnancy, especially towards the end of the second trimester and all through the third. Tailor sit exercise helps relieve back pains and also help strengthen the muscles of the pelvis, hip, and thigh. To do this, you need to sit on the floor, preferably on a carpet or rubber mat, bend your knees and cross your ankles. Then, very slightly lean forward as much as your pregnant belly allows you to. Keep your back straight and relaxed. You can use this position anytime of the day, especially in the evening when your back strain becomes almost unbearable.