10 EXERCISE DURING PREGNANCY

10 EXERCISE DURING PREGNANCY

SAFE EXERCISE DURING PREGNANCY

WALKING 

walking during pregnancy

Walking is the best exercise for pregnant women.Reduces the risk of complications during pregnancy and delivery. Studies show that women who exercise regularly have a lower risk of developing gestational diabetes or having unplanned cesarean sections. Helps you burn calories so you keep your weight in check.

It keeps your heart strong and your muscles toned. "A stronger mom will have an easier time meeting the demands of motherhood.

It burns calories,which helps prevent excess weight gain.

It keeps your body fit, which offers protection from gestational diabetes.You should Walk 20 minutes, 3 times a week.

SWIMMING

What are the benefits of swimming while pregnant?

Swimming is a gentle way to work toward your goal of 30 minutes of prenatal exercise a day most days without aggravating your loosening joints. In addition to resulting in plenty of fitness-related benefits your body and your baby along with reprieve for your tired muscles and joints, swimming during pregnancy can also helps :

Reduce morning sickness: Many women report that the cool water provides welcome relief from nausea and vomiting of pregnancy.

Improve your labor and delivery experience: Swimming maintains muscle tone and increases your endurance — both of which you’ll be thankful for when it comes time to push baby out.

DANCING : DANCE at least 30 minutes a day or three to four times a week.Shy away from routines.

Is It Safe to Dance during Pregnancy?

Can dancing while pregnant hurt the baby? The short answer is no. Pregnancy requires that you take it easy, but not so easy that you skip exercises altogether. Dancing for short periods of time every day is completely safe, but only if your doc has given you the go-ahead to perform cardio. It is ideal to pick a less vigorous style of dance that has very little jumping and darting about.

PARENTAL YOGA

Yoga is a form of excecise and meditation  where breath & specific body positions are used to help connect the mind and body.And parental yoga focused on positions that are specifically designed for pregnant women's bodies. 

Parenatal  yoga also emphasizes breathing, stretches and Strenthening moves that help your body prepare for labor.

TAILOR STRETCHES

Try the tailor sit,(sit crossed legs while learning forward with a straight back) and tailor press (sit with your legs bent and feet together,place hands under knees and press knees together to ease back pain.

LIGHTWEIGHT LIFTING

If you have lifted weight before pregnancy,you can safely continue during pregnancy.Aviod heavy weight lifting

SQUATS 

Pregnant women may choose to incorporate squats into their weekly exercise routine. Squats can offer many benefits for both you and your baby-to-be during pregnancy, labor, and after delivery.

Squatting during labor and delivery may help open your pelvis, assisting in baby’s descent. This is why squats are an important exercise to practice during pregnancy.

Angry Cat Pose

We are all aware of the amount of pain that a woman undergoes during labor. While there is no avoiding the pain, we could reduce it a bit from our end. Pelvic tilts or angry cats are a great exercise to decrease labor pain.

Cobbler Pose

Also known as the tailor pose, this exercise helps in opening up vaginal muscles and make it more flexible.

KEGELS

During pregnancy, kegel strengthen your pelvic floor muscles to help easy delivery and labor.Repeat kegel 5 times a day.