Exercising throughout pregnancy does you a whole deal of good; serves you well for the ardours labour phase and also to cope with physical difficulties post-delivery. Though, when you are pregnant you need to pay personal attention to your workout regimen as not all exercises are safe during pregnancy. It is prudent to modify your exercises during each trimester to get its benefits without hurting your baby or damaging your health in any way. Through pregnancy, it is also necessary to know about exercises that you should avoid minimizing chances of mishaps or damage to the baby. Best exercise for trimester
Best exercise for trimester
Here we have provided a list of safe exercises during different stages of pregnancy.
Exercises for the first trimester
During the first trimester, you are overly fatigued, unpredictably queasy, and terrified that each move you make will harm the baby. Though, working out during the first three months can help boost your energy levels and minimize many pregnancies influenced discomforts. Best exercise for trimester
Plan a simplistic workout: If you are a non-exerciser began with brisk walking or take up a fetal yoga class under the supervision of a certified instructor. Best exercise for trimester
Be even with workouts: Always make it an aim to pay at least 30 minutes working out during the initial months and slowly increase your time and pace with the sort of regimen you follow. Best exercise for trimester
Never miss warm-up: Always warm-up before you start doing exercise, either walk on the treadmill at a slow pace if you are doing weights at the gym or go for a walk in the park to make your body for exercise.
Always keep yourself hydrated: While working out at the gym make sure that you take rest between two sets and drink water to keep yourself hydrated throughout the exercise. Here are five ways to start exercising during pregnancy. Best exercise for trimester
Exercises for the second trimester
Working out in your second trimester of pregnancy usually feels great! After encountering nausea and fatigue of the first trimester, most women feel a rush of energy, stability, and overall robustness – you need to make the most of this energizing phase of pregnancy. Here are some exercises that you should avoid during pregnancy.
Here are some exercises you can opt for during the second trimester
Side raise: Lie on your left side on the floor, with your knees and hips bent at 45 degrees. While keeping your feet in contact with the other feet, lift your right knee as high as you can without shifting your pelvis. Halt, and then backtrack to the starting position. Repeat the same on another side. Best exercise for trimester
Tummy sucking: Inhale just like you has lungs in your stomach. Exhale as you use your abdominal muscles to draw your belly button toward your spine. Stay there for 2 or 3 seconds and release. (You are able to talk while you hold the position.) That’s one rep. Best exercise for trimester
Kegel exercise: Sit snugly on a chair or bed, squeeze your pelvic floor muscle tightly, and hold for at least 8 seconds. To feel this muscle, imagine you are attempting to stop yourself from peeing. Hold like you have to control peeing.
Sitting cycling: Sit on a chair and lift one leg and do cycling for 20 times. Repeat the same with the other leg.
Squats with a chair: Do simple squats holding a chair so that you cannot lose stability. Hold the back of the chair and your feet separate. Lower yourself by bending the knees whereas sticking out your bottom and leaning front at the waist. Squat till your upper thighs are parallel to the ground and then return to original position.
Exercises for the third trimester
This phase can be very tedious as your body might start to feel heavy and you could be too tired with all that body weight you have gained. There will be so many days when you are in the final weeks of your pregnancy when even shoulder stretches or moving ankle and arms will feel like too much work for the body — and that’s totally normal. Keep in mind that even a light exercise in the third trimester will benefit you feel fresh and energetic and do as much as your body permits. Here are three simple movement exercises that will help raise your blood circulation during pregnancy. Best exercise for trimester
The following exercises are best for the third trimester
Butterfly stretch: Sit with your legs outstretched (opened outside). Bend the right leg and place the right footing as far up on the left thigh as possible. Place the right hand on top of the right knee. Now try to hold the toes of the right foot with your left hand. Don’t forget to breathe, breathing in, smoothly move the right knee up towards the chest. Breathing out, smoothly push the knee down and try to reach the floor. Your trunk should not move. Movement of the leg should be done by the help of the right arm. Repeat the same with left leg. Slowly, practice about 12 up and down movements with each leg. Do not distort your body. Best exercise for trimester
Sleeping abdominal pose: Lie on your back. Interlock forefingers of both hands and place hands underneath the head. Bend knees gripping the soles of your feet on the floor. Move head in opposite direction, repeat the same on the other side. Best exercise for trimester
Horizontal cycling: Lying down on the bed or mat, you can do the air cycle with both the legs.
Side raises: While resting on your side, lift your leg which is upside. Lift up and down, with the side. Repeat the same for the other side.
Although these are safe exercises that you can do during your trimester, you need to keep basic forethoughts in mind.
- Don’t lie on your stomach.
- Let your doctor know about your workout plan.
- Keep yourself hydrated.
- Wear comfortable clothing.
- Don’t do any jumping exercises.
- Listen to your body.
- Do not do anything which is uncomfortable.
- Discuss the doctor if you feel even a little uncomfortable.
Experts agree, when you’re expecting, it’s important to keep moving and these exercises will help you to keep moving.
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