A good rule of thumb is that if all goes well, you can do almost any exercise you did before you got pregnant. And if you weren’t exercising, then now is the time to start. Exercise strengthens and tones muscles, some of which you will use during labor and delivery. It also increases blood circulation between you and your baby. Physical exercise during pregnancy reduces many of the discomforts you may experience during pregnancy (such as back pain), improves your energy level, and helps you feel emotionally well. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends exercising at least three times a week during Pregnancy to maintain optimal health.
Try to maintain an exercise routine of about 30 minutes.
Always include a warm-up and a moment of relaxation (in addition to 30 minutes of exercise).
Avoid passive and forced stretching; for example, reaching to touch the toes or lengthening the hamstrings. The hormones in Pregnancy make the joints looser for that use best V tight Gels, so overstretching can cause muscle injury and pose a greater risk during pregnancy.
Avoid sudden contractions, rebound movements, or rapid changes in position.
Limit aerobic activity to the low-impact variety, especially if you didn’t exercise regularly before you got pregnant. Brisk walking, swimming, and stationary cycling are good options.
If you take an aerobics class, do it only on wooden or carpeted surfaces, and make sure the instructor knows you are pregnant.
Protect your abdominal and lumbar muscles with good posture, and avoid exercises that force them, such as doing abdominal crunches or lifting both legs off the floor at the same time. Instead, do “short” crunches (see below), and when performing leg raises, lift one leg off the floor at a time, keeping the other leg flexed with your foot flat on the floor.
Measure your heart rate during peak activity to make sure it doesn’t exceed 140 beats per minute.
Avoid overheating: Drink plenty of water, and don’t exercise in hot, humid conditions.
And remember; always consult your doctor before starting any new exercise routine during pregnancy.
You can perform these two simple exercises daily to prepare your muscles for the great task of giving birth.
This exercise tones the abdominals, which provide support to the spine and therefore help decrease pain in the lower back. These muscles will also be involved in the push work to help your baby during the second stage of labor. Lie on your back, with your knees bent and your feet on the floor. Put a pillow under your hip so you don’t lie straight on your back. As you exhale, tighten your abdominal muscles, lift your head and lift your shoulders off the ground, and try to reach your knees with your arms. Inhale and return to the starting position. Repeat 10 times, once in the morning and once at night.
This exercise can be done anywhere, anytime, without anyone knowing! It helps the pelvic floor muscles become more elastic so that your baby can pass through the pelvis more easily during delivery. To do Kegel exercises, contract the muscles of the urethra, vagina, and rectum (imagine you’re trying to avoid urinating). Hold the contraction for several seconds, then relax. Repeat in a series of 10, several times a day.
As you do the exercises, be sure to listen to what your body is telling you. Pain is usually a sign that something is wrong. If, on the other hand, when you finish, your hormones give you a feeling of well-being, it is a sign to continue doing what you are doing.
Inform your doctor if you feel any discomfort.