7 Workout Exercises During Pregnancy to Stay Fit
You are pregnant. Your ankles are swollen, your back pains and you can’t sleep. And of course, there is regular constipation and bloating.
If only there were some way out by which you could easily lessen the symptoms of pregnancy. Turns out, there is one.
Exercising is one of the most effective remedies for pains, aches and other health problems of the expecting set.
Working out while you are pregnant brings a lot of benefits for the mother and the baby. Moreover, you’ll get a boost in your mood, a fall in several symptoms and even a swift postpartum recovery. As far as the baby goes, he/she may enjoy a healthy heart, lower BMI and better brain health.
Hence, one must surely take some time out for your own mental and physical health.
Top 7 Workout Exercises During Pregnancy to Stay Fit
To make it easier for you, we’ve put together a list of the best exercises you can try out while you are pregnant.
No easier exercise can fit into your busy schedule than simple walking during pregnancy.
This workout option is something you can continue right up until your delivery date. Moreover, you don’t require any special equipment or a gym membership to participate. Just only good shoes.
Being fit doesn’t have to mean a make big-time commitments or own fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.
Pregnant women who walk regularly feel less back pain, are more energetic and develop a positive body image. Plus, they have a faster return rate to their pre-pregnancy shape.
This workshop is simple and can be easily done at home.
Swimming and other water aerobics can be a great pregnancy workout. While in the water, your weight is less than what is on land, so you’ll feel lighter and more agile.
Taking a dip into the water may also help relieve nausea, puffy ankles and sciatic pain. And since your baby is floating along with you, it’s also gentle on your ligaments and your loosening joint ligaments (your body’s natural response to pregnancy hormones).
Hence, if you experience low back pain when you do other activities, try swimming.
The water supports your baby’s weight. Even moving against the water helps keep your heart rate up.
Yoga is another great workout for future moms. It boosts flexibility, relaxation, focus and deep breathing – all great aspects of giving birth.
You can even join a class specially tailored for pregnant women, or consult your regular yoga instructor to amend the poses so they are safer for you. (This means avoiding deep back ends and full inversions such as headstands and handstands due to possible blood pressure concerns).
However, you must avoid Bikram (hot) yoga, since this type can heat you too much.
Riding a stationary bike
Riding a stationary bike is much safer than a regular one, especially during pregnancy. You will less probably fall off a stationary bike than a regular one, even as your stomach grows.
If you are riding for a minimum of six months before pregnancy, you may be able to continue for as long as you tone down your exercise routine and have your physician’s approval.
A stationary bike is a great piece of equipment, as it allows you to pedal at your own pace without the risk of falling or exerting pressure on your knee joints and ankle.
However, make sure you tell your instructor about your pregnancy. Plus, you must sit your sprints if you feel exhausted at any point. Adjust the handlebars so you are more upright and not leaning forward to prevent applying pressure on your lower back.
If spinning seems draining, take a break until after the baby is born.
This exercise is simple to perform and does not require any equipment. With your back to a wall, stand about 30 cm away from it. Now lean against the wall.
Keep your elbows against the walls (bent at 90 degrees) and keep your arms by your side. The back of your hands and your wrists should be flat against the wall.
While keeping your elbows bent and wrists touching the wall, slide your arms up the wall. Raise them and make them parallel to the floor. Then slowly, lower your back to the starting position.
Try to keep your lower back in a neutral position, without arching it. You should feel your mid-back muscles working.
Go for 10-12 repetitions first. To regress, reduce the range of motion. To progress, increase the number of repetitions.
This is also a great workout which pregnant women can perform to increase their strength.
Use a countertop and stand about 1m away. Place your hands on the counter, almost shoulder-width apart. Begin by performing pelvic tilt and keep your glute muscles turned on via the push-up movement.
Start lowering your chest slowly to the countertop, keeping your elbows as close to your body as is comfortable. Then, push back to the starting position.
You will feel your chest muscles working on the way up and back muscles working on the way down.
Repeat this cycle for 8-10 repetitions. To regress, stand closer to the counter or perform against a well. To progress, use a lower surface to push from, like your couch or bed.
Low-impact aerobics classes
In the case of low-impact aerobics, you always have one foot on the ground or equipment. A few examples are walking, riding a stationary bike, using an elliptical machine, etc.
Whereas, during high-impact aerobics, both your feet leave the ground at the same time. These include jumping rope, jumping jacks, etc.
Low-impact aerobics don’t put as much strain on your body as high-impact aerobics exert. Discuss with your instructor about your pregnancy so that your workout can be modified as per need.
Picking a pregnancy exercise routine that works for you is quite easy. Just select what you actually enjoy doing and keep switching workouts to keep things interesting.
Plus, this will motivate you to head in the direction of working out even if you are hanging on the couch.