Safe Exercises during Pregnancy
During pregnancy every would-be-mother want to give her best to her baby so why to step back when it comes to do exercise. As long as you are doing with caution and not over doing there is no harm in exercise. Moreover it will gonna help you and your baby to come out healthy. Moreover exercise increases the chances of normal delivery which is every woman's desire.
Exercises during pregnancy is safe but never forget to consult your doctor before starting any exercises. Lets have a look on exercises that you can easily do.
Swimming : Swimming makes you cool and helps to hold up your baby weight. Don't be scared of chlorinated water of the pool, chlorine is just to kill bacteria which is harmful for us.
Brisk walking : Just remember walking here and there won't work. Thirty minutes walk five or six days a week will give you benefits.
Yoga : Yoga help you in learning to breath properly and then consciously relax which help you during labor pain. Some yoga that you can do are
Cobbler's pose or baddha konasana,
Squatting, Angry cat
and at last side lying position which help to get some rest after all yoga positions.
Indoor cycling : You can consider it safer than cycling outside as it reduces the risk of falling down. Make yourself comfortable, do proper adjustment with seat and handle. Keep yourself well hydrated and in starting do for 10 mins and slowly increase to 30 mins five days a week.
Weight training : Choose lighter weight and do repetition. You can use water bottles as a weight lifting. With lighter weight you can able to do the repetition properly and comfortably. Make sure you never do this exercise while lying on the bed.
Low-impact aerobics : In low-impact exercise you can try
donkey kicks
leg lifts
water running and walking
Exercises during pregnancy is safe but never forget to consult your doctor before starting any exercises. Lets have a look on exercises that you can easily do.
Swimming : Swimming makes you cool and helps to hold up your baby weight. Don't be scared of chlorinated water of the pool, chlorine is just to kill bacteria which is harmful for us.
Yoga : Yoga help you in learning to breath properly and then consciously relax which help you during labor pain. Some yoga that you can do are
Cobbler's pose or baddha konasana,
Squatting, Angry cat
and at last side lying position which help to get some rest after all yoga positions.
Indoor cycling : You can consider it safer than cycling outside as it reduces the risk of falling down. Make yourself comfortable, do proper adjustment with seat and handle. Keep yourself well hydrated and in starting do for 10 mins and slowly increase to 30 mins five days a week.
Weight training : Choose lighter weight and do repetition. You can use water bottles as a weight lifting. With lighter weight you can able to do the repetition properly and comfortably. Make sure you never do this exercise while lying on the bed.
Low-impact aerobics : In low-impact exercise you can try
donkey kicks
leg lifts
water running and walking
Kegels : You can do this exercise in third trimester as it will help you during labor and delivery. This exercise strengthen your pelvic floor muscles which support the uterus, bladder and bowels. It also strengthen vaginal muscles.
To do this exercise pretend you are trying not to pass the gas and interrupt the flow of urine at the same time. And when doing this make sure your pelvic muscles are only involved.
Before concluding I would like to mention don't try any extreme exercise that you haven't done before pregnancy.
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Disclaimer: Above information is based on my own experience, Any action you take upon this information is strictly at your own risk.
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