Exercising During Pregnancy: 5 Safe Workouts
Contrary to what your mom or grandma might tell you, exercising during pregnancy can be very beneficial for both you and the baby as long as you don’t overdo it. In this post, we’re going to share with you 4 safe pregnancy workouts for every trimester.
Why You Should Exercise During Pregnancy
It’s natural for pregnant women to experience unpleasant side effects like morning sickness, constipation, swollen ankles, and fatigue. The good news is that all of these symptoms can be countered or at least minimized by regular pregnancy-friendly workouts.
Even if you’ve never exercised before, you can start when you’re pregnant and benefit from being active. Just make sure you find a gym that offers pregnancy programs and check with your doctor or midwife if it’s OK for you to start exercising (it will be OK unless you have any pregnancy complications or conditions). So, let’s put on those sneakers and get started!
Yes, you can still do the plank when pregnant! It’s a hugely effective exercise that offers numerous benefits. It will strengthen your whole body, especially your back, and help you improve your concentration and control.
So, get down on your hands and knees. Place your wrists right under your shoulders. Now lift your knees off the floor and straighten your legs behind you. Your weight should be on your hands and toes, and your body should form a straight line. Make sure you’re not arching your back or sagging your belly.
If you’ve never done the plank before, start by holding 1 or 2 breaths and slowly work up to holding your breath for 5 seconds.
2. Side-Lying Thighs Exercises
Strengthening your thighs and working towards making your pelvis more flexible is really important during pregnancy. These side-lying exercises will help you do that without any strain.
Lie on your side and support your head with your forearm. Bend the bottom leg and keep the top leg straight. Put your opposite arm on the floor for stability. Now lift your top leg, repeat a comfortable number of times. Then switch sides and repeat.
Imagine that you’re a ballet dancer and start practicing those pliés! You’ll improve your balance, and strengthen your quadriceps, hamstrings and butt.
To do the exercise, use a sturdy chair or a table – you’ll need to hold on to it with one hand (stand with your side towards it). Then, put your feet parallel and shoulder-width apart. Turn out your toes and knees and start lowering your body while keeping your back straight. Lower yourself as low as possible while keeping your balance, then slowly push yourself into upright position.
4. Curl & Lift
You’ll need strong arms and shoulders to lift your baby and carry her around when she comes. The curl & lift exercise will help you achieve that.
Sit on the edge of a sturdy chair. Make sure you’re keeping your back straight and your feet are comfortably on the floor. Keep your arms at your sides. Hold a 5- to 8-pound weight in each hand and have your palms facing your body. Slowly bend your elbows to form a 90-degree angle. Keep your elbows bent and lift the weights shoulder-high. Then lower your arms to your sides and get back to the starting position. Repeat for at least 4 reps.