Best Workouts During Pregnancy!

It is extremely important to keep moving during the pregnancy period. Although the exercises and the type of movement keep changing from trimester to trimester, one should not refrain from it. Studies have found that a woman who kept moving during the pregnancy have more energy, reduced back pain and good body image. Women who make this extra effort of working out during the pregnancy can get back to the pre-pregnancy shape faster.

Is exercise during pregnancy safe?

Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.

Here are some of the benefits from exercise during pregnancy you may experience:

• Helps reduce backaches, constipation, bloating, and swelling
• May help prevent, or treat, gestational diabetes
• Increases your energy
• Improves your mood
• Improves your posture
• Promotes muscle tone, strength, and endurance
• Helps you sleep better

Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born. It is not necessary to hit the gym every day. All it requires is some confined space and half an hour to forty-five minutes time daily to perform some basic exercises. This being said, it makes sense to consult a medical practitioner before undergoing any exercise regime. Here is a list of five basic exercises which can transform the experience of conceiving a baby:

1. Plie: This is a simple exercise that requires standing parallel to a sturdy chair with a parallel fit and hip distant from each other. Keeping the knees and the toes at forty-five degrees, the belly should be pulled in and button up. The knees should be bent, torso lowered keeping the back straight. The legs should be straightened and get back to the initial position. This exercise improves balance, quadriceps, and hamstring.
2. Side-lying outer and inner thigh: Lying on the right-hand side of the body and keeping the head supported by the forearm. The right leg should be bent at forty-five degrees while the left leg should be kept straight. The opposite arm should be kept on the floor for stability. The left leg should be lifted at about the height of the hip. The same procedure should be repeated for the other side as well. This exercise makes the inner thighs stronger.
3. Plank: The whole body should be supported by knees and hands. Wrists should be under the shoulders. Keeping this position intact, the knees should be lifted, legs should be straightened until the whole body forms a straight line. It should be ensured that the belly do not sag or the back is not arched. The position should be on hold for 1-2 breaths and the steps should be repeated for 5 times. This exercise strengthens the arms, core and the back.
4. Curl and Lift: This exercise involves sitting on a chair with a straight back, arms at both the sides and feet firmly grounded. A weight of 5-6 pounds should be there in each hand. With the weight in both the hands, palms should face the body and the elbow should be bent so that the arms are in a perpendicular position. This exercise strengthens the shoulders and the biceps. It also helps to get the balancing right. Consult an expert & get answers to your questions!