During pregnancy it is very important to take care of yourself, both so that your baby grows and develops correctly, and to keep you in shape. Performing physical exercise in this period is not only recommended, but also it is very beneficial in many ways. By staying active during your pregnancy, you will be able to recover much better after having your baby.
Also, be in good physical shape will help you stay healthier throughout your pregnancy, reducing back pain and other discomfort. It will even help you when it comes to giving birth and your recovery will be much faster and more effective. As you can see, there are many benefits of exercising while your pregnancy lasts, however, it is very important that you consult with your midwife before doing any activity.
Each woman is different as is each pregnancy, each childbirth and each body. For this reason, you should not compare yourself with other future mothers and you must make sure that each step you take is fully indicated for your specific case. However, there are some exercises that in principle are recommended in almost all cases. This exercise routine is safe and if your doctor sees it well, you can carry it out without problems.
The best exercises for pregnant women
Walk It is the main and best exercise for all pregnant women, it does not pose any risk and you can do it every day. Even, you can start walking from the first trimester, although it is important that the exercise is light and moderate. The first period of pregnancy is the most dangerous, so you should moderate your physical activity. You can start taking light walks every day, the recommended time is between 30 and 60 minutes.
From the second trimester, the most recommended and healthiest exercise is the swimming. This activity will allow you to keep your whole body in shape, and it is also a low-impact sport that you can practice pregnant without greater risk. You can swim every day for about 30 minutes, but don't forget to warm up for 5-10 minutes before starting.
Yoga for pregnant women it is perfect to perform throughout the pregnancy. The postures that are practiced in yoga, as well as breathing, are very beneficial for women during pregnancy. Preparing the body for the time of delivery and learning to control breathing to cope with pain.
Exercise routine for pregnant women
Stand on a mat with your legs slightly apart. Begin by breathing for a few minutes, making wide arches with your arms as you take in and out the air. After a few minutes you can perform the following exercises:
- Elevate your heels at the same time you raise the opposite arm, that is, when you raise the left heel you must raise the right arm. Hold your breath while doing the exercise for a minute or two.
- Now bend your knees back forming an angle of 90 degrees. While doing this exercise, move your arms without stopping breathing. Makes 10 replays with each leg.
- Again, do the first exercise again alternating raising the heels and arms for about 30 seconds.
- Next, continue with the heel lift but in this case, also raise your arms. In this case, you should fully stretch them, alternating arms and heels each time.
- On the mat, breathe again for 30 seconds, forming wide semicircles with your arms.
Exercises on a fitness ball
With a fitness ball you can perform hip exercises, very beneficial to prepare your body for childbirth. They are easy to find in sports stores and after having your baby it will be used to do recovery exercises. During your pregnancy you can perform these exercises with the fitness ball:
- Sit on the ball with your legs apart, place your hands on your hips and perform hip circles. Perform 10 repetitions on each side.
- Stretch your right leg and right arm for a few seconds, repeat the exercise with your left leg and arm.
You can perform this exercise routine every day at home as a complement to another activity such as walking. You will feel more vital and prepared for the wonderful moments to come.