BEST EXERCISES FOR PREGNANT WOMEN.
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1.
Weight
training: The need for pregnancy exercise is to eliminate high-intensity
exertion, so we can say that weight training is a logical option, especially to
keep the muscles toned and firm.
One-arm rows and arm curls are simple and
quick exercises that can be done once or twice daily, taking up no more than
5minutes per set. It will help, to build the muscles for holding your child
once the child is born, and ensure that you can maintain a firm frame without
bending or hunching, which can lead to back pain and discomfort.
2.
Yoga:
Yoga increases flexibility and reduces chronic pain in normal people, and also
do the same for pregnant women. It has been known to reduce the pain and
duration of labor. But some certain considerations need to be taken, like not
lying on your back after the first trimester, and not trying any risky balance
maneuvers that could endanger the child.
3.
Planks:
Lying with the forearms resting on the ground and the toes to the ground, hold
yourself in a plank position for 10-15 seconds at a time, being careful not to
lie down flat on your tummy after each set. You should not arch your back and
try to keep your body as flat and still as possible during exercise.
Plank exercises can help to strengthen your
core, shoulder muscles, and endurance preparing you for the physical task of
motherhood and keeping the body in shape.
4.
Cycling:
Cycling is about as low impact as a sport can possibly get. A brief 30minute
ride around the neighborhood can get your heart rate pumping, ease the strain on
your ankles and knees, and also improve your metabolic efficiency.
Cycling indoor is also a popular option,
but once you reach your third trimester, a slower pace is recommended.
5.
Leg lifts:
Leg lifts can be an ideal solution during pregnancy, its flexibility and
strength in the thighs, and bum. Lay on your left side, with a pillow beneath
your hip, your head resting on your left forearm, and the leg bent an angle,
resting on the ground. The right leg should be kept straight and lifted slowly,
in total control, for 2 sets of 8 lifts, or whatever the person feels is
comfortable for her. Switch for your opposite side to work out the left leg.
6.
Swimming:
Swimming is one of the most low-impact sports that anyone can enjoy. And it is
very essential for pregnant women to take up swimming, as it can instantly
relieve stress and strain on the joints, gets you off your aching feet and
ankles, and poses very little threat to your baby.
Swimming can be continued throughout the course of your pregnancy, making it the perfect exercise to keep you
consistently working out.
7.
Brisk walking:
A short 20-30 minutes’ walk each day will get your heart rate pumping, which
will ensure that you remain toned and burn off any excess baby weight that you
don’t need to put on.
8.
Pile bends:
Pile bends consist of standing with your feet hip-distance apart, and your toes
and knees angled out to 45 degrees. Then, holding onto a chair for support,
slowly squat down, keeping the belly up and the back straight.
The exercise can strengthen your balance,
as well as tone your hamstrings, quadriceps, and butt. The process can be
repeated as many times as possible.
