IS IT SAFE TO DO PREGNANCY EXERCISES
It is a myth that women should not do Pregnancy exercises. Under proper directions from a gynecologist or your dietician, it is absolutely safe to do certain exercises. Doing exercise could make your labour and childbirth easier. It is also proven to reduce pregnancy related cramps like swollen legs, back pain and also gastro problems. So don’t stay idle. Exercises keep you engaged, it relaxes your muscles and calm you from inside. Let us check out some of the options.
TEN EXERCISES YOU CAN FOLLOW DURING ALL TRIMESTERS(after consulting with a gynecologist or a dietician)
1.Swimming: Swimming and water aerobics are goto exercises for all your pregnancy cramps and mood swings. You weigh less in water than you do on land. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. And because the baby is floating along with you, it’s gentle on your loosening joints and ligaments (your body’s natural response to pregnancy hormones). But you should not dive or go for wavy swim. You should also be particularly careful not to slip on slimy edges.
2.Walking and jogging: Go for walking on evenings which also ensures vitamin D to your body. Brisk walking with music, climbing short steps and jogging could help you feel composed.
3.Plie: Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart.With your toes and knees turned out to 45 degrees, pull your belly button up and in. Bend your knees, lowering your torso as low as possible while keeping your back straight.
4.Plank: Get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don’t arch your back or let your belly sag. Hold for 1 to 2 breaths, working up to 5 breaths. It helps to strengthen your core,arms and back.
5.Curl and Lift: Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides. Hold a 5- to 8-pound weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle.Then, keeping your elbows bent, lift the weights to shoulder height.
Lower your arms to your sides, then straighten to return to starting position. Repeat for reps.
6)Ellipticals and stair climbers: Both ellipticals and stair climbers are good bets during pregnancy. Adjust speed, incline and tension to a level that’s comfortable for you. Keep in mind that as your pregnancy progresses, you may have a harder time with resistance (or not; listen to your body) and need to pay closer attention to where you step to avoid stumbles.
7)One arm row: Using a sturdy chair, place your right knee on the seat, left foot on the floor. Bend for- ward, back parallel to the floor and place your right hand on the seat. Hold a 5- to 8-pound weight in your left hand, arm extended down and in line with your shoulder, palm facing in.Bend your left elbow up so that your arm forms a 90-degree angle [shown]. Hold, then return to the starting position. Repeat for reps, then switch sides.It strengthens Back, biceps and triceps.
8)Yoga: Yoga strengthens core muscles, eases back pain, and helps you relax. And research shows that it may make labor shorter and more comfortable. Try a prenatal class, which is gentler and focuses on relaxation — good prep for labour. Avoid “hot yoga,” and after your first trimester, don’t lie on your back. If something doesn’t feel right, check with a fitness expert.
9)Indoor cycling: Cycling on a stationary bike is generally safe even if you’re just starting an exercise program. Cycling is a good way to boost your heart rate without stressing your joints. As your belly grows, you can raise the handlebars for greater comfort.
10)Kneeling Pelvic Tilt. On all fours with a flat back, tighten the abs and gently arch your back to the ceiling. Don’t let your belly sag down.