There are a lot of physical and physiological changes that women experience during pregnancy. For this reason, there is a need for pregnant women to carefully plan a pregnancy workout to help them along the way.
These temporary changes occur naturally and to manage these changes, it is best that you come up with a pregnancy workout. However, it is highly recommended that you consult your doctor and a fitness specialist before trying out any exercise. This is to be sure that you know your physical limitations and avoid any health problems for you and your baby.
The following are some of the benefits that you can gain from a pregnancy workout.
- Good appearance and body posture
- Low risks of back pain
- Strong and fit muscles for labor
- Good blood circulation
- Flexible body
- Increased level of energy
- Relaxed muscles
- Reduced negative feelings like irritability and moodiness
- Self confidence
The aim of pregnancy workout is to develop strong, leaner muscles needed to lessen the risks of ligament and joint injuries. Below are some exercises that you can include in your pregnancy workout program:
- For your daily exercise you can perform some basic stretching, a bit of muscle strengthening and relaxation. Perform five to ten repetitions of the stretching exercises while holding each stretch for at least 20 to 30 seconds. However, do not over stretch because joints are quite loose during pregnancy.
- At least three times a week you can try low-impact aerobics. Never forget to do some calisthenics before the pregnancy workout and then cool down afterwards. For aerobics it is important not to push yourself beyond the point of intense sweating. You can continue on with the aerobic exercise for 10 to 20 minutes as long as you will not gasp for air. Remember you are also breathing for the baby inside your womb.
- Mild abdominal exercises at least once a week is also good but avoid sit-ups after the first trimester.
You can also engage in a mild, no-sweat pregnancy workout like the following:
Overhead wall stretching for posture improvement
- Stand with the back against the wall.
- Arms should be out with palms facing front.
- Breathe deeply and then gently raise your arms while exhaling.
- Hold you hands against the wall for 15 seconds the lower them down.
- Do 10 to 15 repetitions.
Yoga exercise (triangle pose)
- Stand with both feet widely apart with arms on the side.
- With palms facing up, take deep a breath, exhale and then bend to your right side.
- The right arm should slightly touch the right leg. Hold your ankle or leg for a few seconds.
- Repeat the same steps on your left side.
There are a lot of pregnancy exercises that can try. However, it is best that you consult your physician or a certified fitness expert for a program suited for you.