- Brisk walking
If pre-pregnancy exercise levels were low, a quick stroll around the neighborhood is a good way to start.This will provide a cardiovascular workout without too much impact on the knees and ankles. It can be done for free, almost anywhere, and at any time during pregnancy.
Safety tip: As pregnancy progresses, your center of gravity changes, and you can lose your sense of balance and coordination. Choose smooth surfaces, avoid potholes, rocks, and other obstacles, and wear supportive footwear.
2. Swimming
Swimming and water aerobics may just be the perfect pregnancy workout. Why? In the water, you weigh less than you do on land, so you’ll feel lighter and more agile. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. And because baby’s floating along with you, it’s gentle on your loosening joints and ligaments (your body’s natural response to pregnancy hormones).
3. 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. Strengthens: Core, arms and back
4. Stationary cycling
Cycling on a stationary bike, also called spinning, is normally safe even for first-time exercisers. It helps raise the heart rate without putting too much stress on the joints.
The bike helps support body weight, and, because it is stationary, the risk of falling is low.Later in pregnancy, a higher handlebar may be more comfortable.
5. Running
Want to go a little faster? Experienced runners can stay on track during pregnancy with a doctor’s OK. Stick to level terrain (or a treadmill) and never overdo it (loose ligaments and joints during pregnancy can make jogging harder on your knees — and you more prone to injury).
6. 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
7. Yoga
Prenatal yoga classes keep the joints limber and help maintain flexibility. Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. These may contribute to a healthy blood pressure during pregnancy.
The techniques learnt in yoga class can also help you to stay calm and in control during labor. Safety tip: As pregnancy progresses, skip positions that could cause you to overbalance.
8. Group dance or aerobics classes
Low-impact aerobics and dance workout classes like Zumba are a great way to increase your heart rate and get the endorphins flowing if you’re a newbie exerciser. As your abdomen expands, avoid any activities that require careful balance. If you’re an experienced athlete, listen to your body, avoid jumping or high-impact movements, and never exercise to the point of exhaustion.
9. High-intensity interval training workouts (HIIT)
High-intensity interval training definitely isn’t for every expecting woman. The workouts, which involve more hardcore moves to get your heart rate up followed by periods of rest, are simply too intense to begin for the first time when you’re expecting.
10. Pilates
A pregnancy-appropriate Pilates routine focuses mainly on strengthening your core and lengthening your muscles with low- to no-impact, which will help ease backaches and improve your posture as well as your flexibility (and that all comes in handy during labor). Look for a class tailored specifically to pregnant women or let your instructor know you’re expecting to avoid moves that overstretch or otherwise aren’t compatible with pregnancy.
If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.medicalnewstoday.com,www.whattoexpect.com,www.parents.com
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