Pregnancy is a very crucial stage for every woman in this world and everyone wants their child to be healthy. (Exercise during Pregnancy)
But for the child to be born in a healthy state the mother has to make some decisions.
These include exercise, proper diet and maintaining all laboratory tests and medicines.
During pregnancy special care should be taken by the mother for her baby to be born perfect.
Medicines and tests to be done in laboratories and hospitals should be carried as per doctor’s prescription.
Some of the exercises are important to be done by the mother for good health of the child.
EXERCISE DURING PREGNANCY:-
These are some of the methods of How to stay fit during pregnancy. Below described are the pregnancy exercises at home. Follow this pregnancy exercise routine to stay fit and a healthy baby.
During pregnancy, the most common thing women experience is back pain. The women who keep herself moving rather than just sitting and resting all day comparatively have less back pain, more energy, and a better body. These women tend to return faster to their pre-pregnancy body state.
This exercise improves your hamstrings, quadriceps, and butt. It also helps you improve your balance.
Procedure:- Stand parallel to the back of a steady chair with one hand resting on the chair and feet to be parallel and hip distance apart. With your toes and knees about 45 degrees, pull your belly button up and inside. Bend your knees as much as possible keeping your back in s straight position. Repeat it.
Side-lying Inner & Outer Thigh:-
It strengthens your core & inner thighs.
Procedure:- Lie on the ground on your right side with your head supported with your forearm and your right leg bent at 45-degree angle and your left leg straight. Place your other arm on the floor for balance and support. Now lift your left leg up to the thighs and repeat it.
Then bend your left knee while resting yourself on a pillow and lift up your right leg up straight. Repeat it.
This exercise strengthens your core, arms, and back.
Procedure:- Firstly get down on your hands and knees with your wrists directly under your shoulders. Lift up your knees and straighten your legs and form a straight line with your body. Hold this position for 10 sec and reaching up to 30 seconds.
Curl & Lift:-
It strengthens your biceps and shoulders.
Procedure:- Sit on a steady chair with your back straight and feet on the ground and arms at your sides. Hold up to 5-10 pounds of weight on each hand and your palm facing your body. Bend your elbows in such a way that it forms a 90-degree angle with your body.
Keep your elbows bent and lift the arms to your shoulders and then lower your hands to the starting position. Repeat it.
One Arm Row:-
It strengthens your back, triceps, and biceps.
Procedure:- Using a steady chair place your right knee on the chair with your left foot on the ground. Now bent forward with your body parallel to the floor and your right hand on the chair to balance and support. Hold up to 5-10 pounds of weight in your left hand with your arm facing down straight in the line of your shoulder.
Bent your left elbow up in such a way that it forms a 90-degree angle and then lower it back down. Repeat it.
It is considered as one of the best and safest exercise for pregnant women. Swimming has the following benefits like strengthens muscles of both arms and as well as legs, has cardiovascular benefits, prevents swelling and allows the mother to feel weightless. Swimming helps in reducing the lower back pain.
Aerobics helps you strengthen your body and tones your body.
Dancing helps you stay fit and strengthens your body muscles. Just start dancing on your favorite tunes in your home or maybe in some dance classes.
Avoid dancing steps that include jumps, twirls, and leaps.
Running strengthens whole of your body especially your legs.
Start by just jogging and don’t run too fast and hard. Build up this jogging for up to 30 minutes at the beginning. Don’t push the limits of your body while running or jogging as it may affect the baby. Just go slow and smooth and keep your body in movement.
Yoga is an ancient way of keeping your body fit at all times.
It helps you keep your body in tone, strengthens your muscles and improves your flexibility and it also lowers the impact on your joints.
SIGNS WHERE YOU SHOULD STOP YOUR EXERCISE:-
While exercising during pregnancy keep this in mind and when any of these signs seem to occur, immediately stop the exercise. These can also be taken as the risk of exercise during pregnancy. The exercises to avoid during pregnancy shows the below-listed signs.
These signs include:-
- Vaginal Bleeding
- Preterm labor or contractions.
- Fluid leaking from the vagina.
- Dizziness or feeling faint.
- A headache
- Chest Pain
- Decreased fetal movement.