BEST EXERCISES FOR PREGNANT WOMEN || SAFE WORKOUT

How it feels like to be a pregnant? I’m sure it is the most beautiful feeling in the world. Now you are mommy to be and you are excited but also worrying about changes that will happen to you in these 9 months. Also, the query of many pregnant ladies is that should they workout in pregnancy or not? Here I explained the answer to this question. Workouts are very beneficial for pregnant ladies. Staying physically fit is the one thing every pregnant lady wants to be and she have to be. Workouts not just keep you physically fit but also brings some other amazing benefits during pregnancy. Here I will share some best workouts for pregnant ladies. Before starting the workout, first I will tell you why you need to workout in your pregnancy and what changes will this workout brings to you.

Benefits of Workout During Pregnancy

Workouts plays a vital role during pregnancy. There are a lot of benefits which exercising give you while you are pregnant. Some of them are listed below.

• It lowers the risk of pre-mature birth.

• It reduces back pain.

• It prevents too much weight gain.

• It reduces stress and symptoms of depression.

• It keeps you physically fit.

• It prevents gestational diabetes and pre-eclampsia.

• It gives you strength which you need during labor.

• It helps in postmortem recovery.

Safety tips for workout while pregnant

Before you start working out while pregnant. Here are some safety tips which you should look after.

• Consult to your doctor before starting the workout plan.

• Avoid overheating and sweating, especially during first trimester.

• Wear comfortable clothes, wear sports bra.

• Avoid laying flat on your back for too long.

• Avoid high impact exercises.

• Drink plenty of water before, during and after the workout.

Workout Plan for First Trimester

It is your first trimester and the start of a beautiful journey. You are going through mood swings but one thing is consistent which is your excitement to meet your baby. Sometimes, you are stressed out because of the new changes happening. Its completely fine. In this time, this workout will help you to maintain your physical fitness and also help you to release your stress. You need to be really careful while doing any exercise as you are holing a little soul with you. Following exercises are best for your first trimester.

1.Walking and Jogging

The best cardio exercises for pregnant ladies are walking and jogging. All you need to do is just pick your favorite pair of comfortable shoes and get started with your workout. When you walk in fresh air, it will not only benefit your heart but also your lungs. Walking and jogging bring strength to your lower body. Moreover, walking lowers the risk of complications during pregnancy and labor. If you walk daily, you have slim chance of getting gestational diabetes.

2.Bicep curls

As you are mommy to be, your arms should be strong to hold your baby. Bicep curls target your arms especially and give them strength. To do this exercise all you need to do is;

Hold dumbbells weighting about 3 to 5 pounds.

Stand with your feet little apart and your knees slightly bent.

Exhale when you bring the dumbbells slowly towards your arms.

Inhale and slowly lowers the dumbbells back.

Do 2 sets with 10 to 15 repetitions.

3.Squats

When we are talking about pregnancy workouts, squats are must to add exercise. Squats can be done throughout your pregnancy. Squats are great way to strengthen your lower body as it focuses on every muscle in your lower body and provide them great strength. Squats are also a great way to protect your back as you are using your legs instead of back. For doing squats;

Stand with your feet hip-width apart.

Squat down, pretend like you are sitting down on a sofa.

Exhale when you squat and inhale when you stand straight.

Do 2 set of 15 to 20 repetitions.

4.Side Plank

Side planks can be done in each trimester. Side planks targets your core and provide it great strength. Side planks strengthen your back and at the time protects it. For doing side plank;

Lie down your side resting your forearm.

Your elbow should be right under your shoulder

Lift your hip slightly high from the ground and maintain your position.

Do 2 sets each of 10 to 15 seconds.

5.Knee Push-ups

Knee push-ups are also known as modified push-ups. The reason behind adding knee push-ups in your workout is this move is a great way to strengthen your upper body. In addition to this, knee push-ups boost your core stability. For doing this move;

Lie down on floor with your stomach facing the floor.

Push up with your hands shoulder-width apart

Rest your lower body on your knees

Engage your abs and slowly lower your upper body towards the floor.

Exhale when you pull back your body.

When you are new to this move, do 5 to 6 reps and increase it gradually.

Workout Plan for Second Trimester

The time period from 4 to 7 months of the pregnancy is called as second trimester. In these months you notice some major changes in your body. The best thing you can do for yourself and your baby is maintaining your physical fitness throughout your pregnancy. These workouts will help you to balance your weight. The exercises mentioned in this workout will help you to gain calories which are needed. Also, this workout will make you feel better and help you to sleep well. Consult to your doctor before starting any kind of workout in every trimester. These are some exercises you should practice in your second trimester.

1.Yoga

Yoga is one of the best exercises to do in your second trimester. Yoga help you to improve your flexibility and strengthening your muscles. Moreover, yoga will act as a pain reliever to your pregnancy pains.

Positions to Practice

• Cat/Cow Pose.

• Butterfly Pose.

• Goddess Pose.

• Bound Angle Pose.

• Balancing Table Pose.

Positions to Avoid

Do not try those positions in which:

• There is danger of falling.

• You are inverted i.e. your feet touches your head.

• There is chance of dehydration.

2.Stationary Cycling

Stationary cycling is one of the best ways to improve your muscle flexibility and strength. But while doing this, do not put high pressure on your belly. These kind of low impact exercises not just keep you fit but also boost your energy and mood.

3.Swimming

Swimming is one of the safest and easy to do exercise for pregnant ladies. Do not try those swimming exercises which put pressure on your abdomen. Also avoid those exercises in which there is a risk of injuring like scuba diving, water diving etc. Swimming for 30 minutes will influence your body in a good way.

Workout Plan for Third Trimester

The time is near. You are preparing yourself for labor and your body is already changed and will be continue to show changes. If you are working out throughout your pregnancy then for sure you are enjoying many benefits of it. And with consistency in your workout throughout your third trimester you will prepare yourself for labor.  In your third trimester do not try any exercise in which there is a risk of injuring. Avoid jumping, bouncing, hopping and any exercise which include these things. Always go for low impact exercises in your third trimester. As you are avoiding high impact exercises you can simply just continue the low impact exercise from your previous trimesters. Continue practicing these exercises during your third trimester.

1. Squats.
2. Walking.
3. Jogging.
4. Swimming and aqua aerobics.
5. Yoga.

You just need to exercise for 20 to 30 minutes in your third trimester.

Conclusion

Pregnancy is a great experience for every woman. This journey includes a flood of emotions and lots of changes in your body. The best part of being a mother is to protect yourself and your baby. Workouts work as your best friend in your pregnancy and help you to make your journey hustle-free and energetic. Don’t do any exercise without the permission of your doctor. Always look forward to safety tip before doing any workout.