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Simple Pregnancy Exercises For Every Trimester

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Simple Pregnancy Exercises For Every Trimester

Pregnancy is a beautiful thing, it can be challenging and even a little uncomfortable at times. Exercising during that time may alleviate discomfort and also it's beneficial for your and your baby's health. It helps in boosting mood and energy levels.

Benefits of Exercise During Pregnancy 

Exercise can do a lot of good for the pregnant body besides strengthening your heart and lungs and improving overall fitness, reducing common discomforts, helping you sleep better, and increasing blood flow. 

Exercising during your pregnancy time can lower the incidence of: 

  • Excessive weight gain 

  • Preterm birth 

  • lower birth weight 

  • Cesarean birth 

  • Gestational diabetes 

It's also an excellent way to: 

  • reduce stress

  • maintain physical fitness 

  • improves postpartum recovery 

  • manage anxiety and depression symptoms

  • reduce low back pain


Tips to consider when exercising during Pregnancy 

  • Drink plenty of water 

  • Get clearance from your doctor first

  • Wear supportive clothing 

  • Avoid lying flat on your back 

  • Don't become overheated, especially during your 1st trimester

  • Avoid hot yoga 

Keep Moving: It's very important to keep moving. Pregnant women who do exercise have more energy, less back pain, and better body image and post-delivery faster return to their pre-pregnancy shape. Follow the workout which is simple, can be done easily at home, or is safe for each trimester. 

Cardio For all 3 trimesters: Cardio exercises like swimming, jogging, walking, and stationary cycling are top picks for all trimesters. 


Excercise for 1st trimester

1st trimester is the full-wide ride of emotions- full of joy concern, worry, and fear. It's your responsibility to keep this ting soon-to-be human safe and healthy.  If it's not a high-risk pregnancy, doctors advise continuing the regular routine in 1st trimester. The exercise you can follow are 

  • Pelvic brace

  • Pelvic curl

  • Squats 

  • Kneeling pushups 

  • Biceps curls 


Excercise in the 2nd Trimester 

Once the reality sets and you are completely set for the long haul, you may note a feeling of calmness and you may feel more energetic for several next weeks. 2nd trimester is the best time to focus on a fitness routine. The exercise you can follow in the 2nd trimester are: 

  • Hip flexor and quadriceps stretch

  • Incline pushups

  • Mermaid stretch

  • Side-lying leg lifts


Excercise in the 3rd Trimester 

Definitely, you will slow down in your 3rd trimester as your body begins to prepare for labor and childbirth. This is a great time to focus on cardiovascular activities and keep up your mobility and abdominal strength with: 

  • bodyweight moves

  • walking 

  • prenatal yoga 

  • Pilates 

  • pelvic floor exercises 

  • swimming 

This helps in keeping your upper and lower body muscles strong. 

Staying physically active during your pregnancy is really beneficial for you and your baby both. Also, it will do wonders for your mental health too. 


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