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Exercising during pregnancy will not only help you stay fit, but it also can help make the entire delivery process a whole lot smoother. However, before you start exerting physical activity, it is essential to ensure that the exercises are convenient and safe for pregnancy.
There are specific pre-natal fitness routines that will not only keep you fit and in shape during pregnancy, but are also extremely beneficial for pregnant women:
One of the best and safest pregnancy workouts for expecting mothers who have never exercised before is walking. Not only is it a low impact exercise that anyone can do, but it is also a safe option that allows you to enjoy a bit of fresh air.
Unless you’ve never been much of a swimmer, swimming is an excellent way to help you stay fit during your pregnancy. Not only does it help tone the body, but it also helps pregnant women workout the large muscle groups in both arms and legs as well as reduces the pregnancy swelling.
One of the many benefits of swimming is that it has the ability to make a pregnant woman feel weightless regardless of all the weight she’s carrying in her belly. Swimming is also a great pain-reliever for moms suffering from lower back pain.
Staying fit and in shape while pregnant doesn’t require doing excessive cardio or high-intensity workouts. One of the best exercises for expecting mothers is yoga. It can help improve flexibility and breathing and prepares you for delivery. It is extremely beneficial for pregnant women as it teaches relaxing under pressure which prepares you to breathe and relax during labor.
While there are many yoga classes, there are ones specifically designed as a prenatal fitness routine to ensure the safety of pregnant women.
If you’re a regular runner, then pregnancy won’t stop you from continuing your fitness routine. While running has a higher impact on the body than walking, it is still a safe workout for pregnant women during pregnancy. However, it is recommended to take it easy and listen to the body in order to know when to stop. To ensure safety during pregnancy, it is advisable to stick to even terrain or use a treadmill.
Because Pilates focuses on strengthening the core, it is an ideal workout for pregnancy. It is not only a safe workout but also helps strengthen the muscles to prepare a pregnant woman for delivery. Having a strong core will also reduce back pains and allow the body to tolerate the extra pregnancy weight.
While pilates is usually a low-impact workout, it is still recommended to find a prenatal Pilates class to ensure that the exercises are tailored to pregnant women and avoid any injuries.
Lifting weights doesn’t mean that you’ll be carrying double your body weight, but you’ll be using additional aids to strengthen your muscles. You can start off by light-weight dumbbells and work your way up gradually to ensure that you don’t overdo it. Weight lifting is recommended for pregnant women to help make you stronger and get you ready for delivery.
One of the reasons indoor spinning is a safer alternative to outdoor cycling for pregnant women is because it avoids the risk of bumpy roads or falling off a bike. Spinning is a great way to tone your body and stay fit during pregnancy. However, it is recommended for an expecting mother to stay seated as standing can place more strain on the joints or cause injuries.
An aerobics workout is a great idea to help pregnant women stay fit as it strengthens the heart and also works on toning the body. With a prenatal aerobics class, it will be safe and risk-free.
Whether you choose to attend a dance class or just dance in your living room, it’s an excellent way to enjoy staying fit during a pregnancy. As long as jumping up and down and high impact is avoided, it is a great way to get the heart pumping and enjoy a fitness routine that is loads of fun.
For anyone who was not active prior to pregnancy, stretching can be a great way to stay fit and in shape during their pregnancy without compromising their safety. Stretching will help keep the body relaxed without putting strain and pressure on the muscles making it a super safe option for pregnant women.
Further reading: Join Every Mama’s Biggest Online Training Program by Rahet Bally.