You will have to adjust your fitness routine when you're pregnant to make sure you and your baby stay safe. Here are some safe and effective exercises you can do when you're pregnant that will keep you looking and feeling great.
Swimming is the safest exercise to do when you're pregnant. It keeps your legs and arms toned, while eliminating pressure on your joints. Swimming tones your cardiovascular system and helps you build the endurance you need to give birth. You'll love feeling weightless in the water.
If you prefer to stay on dry ground, walking is a fantastic exercise to do when you're pregnant. Walking puts minimal strain on your joints and keeps your heart in good shape. You don't need access to a pool or gym either. With a good pair of shoes and a bottle of water, you'll be on your way. You can walk until the day you give birth.
Though it may seem a bit iffy, weight training is a valuable part of your pregnancy exercise plan. Modify your routine by reducing the amount of weight you lift and add more reps. Stop if you feel tired, and make sure to use proper technique. Go slow, and keep your movements controlled. Lifting weights keeps you toned and keeps your muscles strong.
Yoga is good for both your mind and your body. It can help keep you calm and improve your sleep. If your mind is racing, focusing on the postures will help keep negative thoughts away. Yoga keeps you toned and flexible. It won't hurt your joints either. Be sure to supplement your yoga routine with exercise that works your cardiovascular system.
Low impact aerobics and dancing are good ways to give your heart a workout. They tone your body too.
Don't do any dances that require leaping or twirling because pregnancy can affect your balance. Sign up for a class for pregnant women, and you'll learn the best exercises to do and meet some new moms as well.
Always end your fitness routine by stretching. It keeps your muscles limber and prevents tears and strains. You'll find this comes in handy during giving birth. Focus on lower back stretches, pelvic tilts, torso rotations, shoulder circles, and calf stretches. Stop if the stretch starts feeling uncomfortable.
Staying fit while you're pregnant has other benefits as well. You'll sleep better, and won't feel so achy. Studies show that exercise during pregnancy can reduce your risk of preeclampsia and gestational diabetes. It also makes your delivery easier to endure. It's always a good idea to consult your doctor before you start a routine. Try to work out for 30 minutes a day. Enjoy your exercise regimen and revel in being pregnant.
source : How To Stay Fit When You're Pregnant
