Pregnancy can deplete you of energy but regular exercise will help you in getting through your day smoothly or coping with a tight schedule. Exercise makes your cardiovascular system strong and you don't get tired easily. You build strong and toned muscles and you burn much less energy doing activity.
Regular exercising and stretching makes your muscles strong, which helps you cope better with the pain and aches of pregnancy. Stretching eases back pain, walking increases your blood circulation and swimming tightens your abdominal muscles.
Here are some of the best workouts pregnant women can do:
Exercises For The First Trimester
* You need to keep your heart rate within 140 beats per minute
* Avoid getting overheated
The best thing about kegel exercises is that they can be done anywhere. If you practice kegel exercises while you are pregnant then you will have an easy delivery. You can control your muscles during delivery if you perform kegel exercises during pregnancy.
Swimming is the safest exercise for pregnant women. It helps you relax and tones your body without stressing the joints and adding any extra weight. When you swim, you increase your heart rate and enjoy a good and safe cardio exercise which does not result in overheating. You need to avoid water skiing or scuba diving though.
Consult your doctor, but most likely the answer will be, if you used to run before pregnancy then you can continue to do so. If you were not a runner before pregnancy, your doctor may advise against it. If you start running then make sure that you drink lots of water and wear shoes which are fit for running. Also remember not to overheat yourself. You can also try using a treadmill. The best thing about a treadmill is that it puts less stress on the body. You need to start slowly and not overdo it.
For The Second Trimester
You can join any aerobics class for pregnant women. These exercises are designed in such a way that there is no stress on your joints or any risk of falling. Try doing step aerobics but make sure that your steps are not higher than four inches. You may go for higher steps if you feel stable.
If you used to row before pregnancy then you can continue to indulge in it. It's not advisable to learn rowing during pregnancy because rowing or even rowing machines can hurt your back if you are not careful.
Doing yoga is good for the second trimester as it helps you relax, makes you feel supple and helps you in controlling your breathing.
For The Third Trimester:
Keep up with your walking, or cycling if that's what you have been doing and continue with light weights if you feel you can, but avoid strenuous exercise for the third trimester.
Sit on the floor and stretch out your legs. Then bend the right leg and bring it up on the left leg as far as possible. Hold the right knee with your right hand and capture the right toe with your left hand. Now breathe in and start moving the right knee towards the chest. Then breathe out and bring the knee down to where it was. Try to touch the floor without moving your trunk . Repeat the same with the left leg. Practice this ten times with each leg.Remember not to strain yourself. This exercise helps in loosening the joints of the hip and knee and enables faster delivery.
Bend your right leg over your left knee. Grab your right toes with the left hand. Then hold the right ankle with your right hand and crank it around in a circle. Do ten repetitions in both direction and with both ankles. This exercise is good for improving blood circulation in the feet. It also helps with any stiffness. It is especially useful for cramping and numbness in the legs and feet.
Do not exercise if you feel weak and avoid doing exercise when you don't feel like doing it. It is also necessary to not get to the point of exhaustion while exercising.
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