Top 5 exercises for pregnancy

December 23, 2019
Wellness

Top 5 exercises for Pregnancy

The last thing you may feel like doing during pregnancy is working out, but it is also proven to be one of the most beneficial things you can do for yourself and your baby. Of course, always check with your doctor and trainer before trying any exercise. Every exercise is different as is every pregnancy and body type. Know your limits and listen to your body always.

1.     Walking: is a safe and easy exercise for pregnant women. Walking will keep you and your baby’s weight in check. It will help achieve healthy baby weight,thereby making the delivery process easy and natural. Walking helps maintain a healthy weight and reduces cholesterol, thus balancing blood pressure levels during pregnancy therefore lowering your risk for preeclampsia. increases flexibility and tones up your hip muscles, an excellent means for a faster,easier and pain-free labor. Walking will reduce the chances of developing morning sickness, fatigue, cramps, constipation, varicose veins and being sleeplessness.

2.     Dancing: dance workout classes like Zumba are a great way to-increase your heart rate and get the endorphins flowing. Follow Korraobidi on instagram who shocked judges on So you think you can dance with her dancing skills at 5 months pregnant

3.     Yoga: Prenatal yoga encourages relaxation, flexibility, focus and deep breathing — all great preparation for the marathon of birth. Look for a class specifically tailored to pregnant women or ask your regular yoga instructor to modify. A good stretch helps protect your ligaments and muscles from injury. "Doing it after you walk is most effective and efficient;you're much more likely to injure yourself stretching cold, tight muscles than you are warm, pliable ones,

4.     Squats: Exercises like squats and the butterfly stretch help assist strengthen the pelvic floor muscles which can help with an easier delivery and recovery. Pregnant women can benefit from squatting.  As long as they take appropriate precautions. Like with everything else, it's all about listening to your body, consulting your doctor and modifying the moves to suit your pregnant body. Squats are one of the most popular and effective exercises for building lower body strength. There are many different variations of squats. They can be done with no equipment. You can also use dumbbells, kettle bells, or resistance bands. open your pelvis,assisting in baby’s descent. This is why squats are an important exercise to practice during pregnancy.

5.     Swimming: In the water, you weigh less than you do on land, so you’ll feel lighter and more agile. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. And because baby’s floating along with you, it’s gentle on your loosening joints and ligaments 

Roy Harper

Roy Harper is a dedicated husband, father of two boys and infant under 1 and a 13yr old, and fitness enthusiast experienced in group fitness instruction and personal training. Passionate about helping others excel to their highest and healthiest potential and is highly motivated to help others. All about transforming unhealthy habits into healthy minds and bodies. Enjoys power lifting and boot camp instruction but admires the plight of women in fitness especially moms.

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