Category: workouts for pregnant women

10 Minute Workouts For Pregnant Women

 

Becoming a mother is the best experience in the world. No other pleasure can come close to it. The body of a woman goes through a large change during the months of pregnancy. This is a transitional period when the body gets ready to support another life within it.One of the biggest misconceptions about exercising during pregnancy is that it is not safe. It’s quite the opposite. Obviously, some concessions must be made in light of the unique physical demands of pregnancy. Heavy exercise is not recommended, nor is an exercise for a prolonged amount of time.

 

Go onto your hands and knees and make sure your back is flat. Lift your right knee forward and then extend your right leg backward until it is straight. Repeat this exercise 10 times on each leg, always making sure you keep your back straight.

 

Ball Squats: Place the ball on the wall behind your lower back. Step forward, standing with your feet shoulder-width apart. The next step is to sit down to your knee height very slowly and then push back up again. Do this work out for 12-15 times.

Wear the appropriate shoes for walking especially that now you are pregnant always wear shoes that are comfortable to you so you wouldn’t injure yourself. So buy good shoes. Wear the right clothes for walking don’t wear anything too tight on you, you want freedom, not tight clothes to make you feel constricted.

 

Swimming is a great pain reliever when it comes to strained joints and a stressed out back. So for a pregnant woman like you, swimming is one of the first options there are for you to exercise and trim up. So to get the exercising going and get a sexier body, swimming 20 to 30 minutes a week will do that pretty well for you. It will keep you in shape during your pregnancy and help you regain your naturally slimmer body with ease.

 

Just place your hands against the wall. Then bring your body to the wall until your nose almost makes contact with the wall. Then push your body off. Try to do for as many reps as you can. Shoot for doing three sets. This will work your upper body, chest, arms, and shoulders. If you can, try to do these pushups 3 or 4 times a week.

This is a nice, smooth exercise. The bouncing is pretty minimal actually. It’s not like you’re going to be jumping 5 inches up off the mini-trampoline. Instead, you sway your feet back and forth while your toes never leave contact with the mini-trampoline. Only your heels lift off it. Do this for a total of 15-20 minutes a day. It’s a great exercise for diminishing cellulite as well. Do this every day.

 

A judicious combination of healthy diet and easy workouts could be extremely beneficial for your health during pregnancy. At the same time, it will be right for the child in the womb as well. Most pregnant woman suffers from one major health hazard. They accumulate fat that destroys their body shapes. If you stick to a good diet and healthy workout, such things will not happen and you will not lose your attractive body structure during pregnancy.

 

During pregnancy, you should try and maintain your exercise intensity between 5-7, the fitter you were before pregnancy and the more exercise you have done during then, the safer and more appropriate it is to stay closer to a 7. If you didn’t exercise before pregnancy, then it would be better for you stay closer to a 5 and build it up slowly. When you are applying this method is more appropriate to see if you can push yourself that little bit more, for example, if you did 15 reps of a dumbbell squat using two 4kg dumbbells and found it relatively easy but wasn’t sure if you could push yourself think about this scale.

Workouts For Pregnant Women

The rationale why it is believed to be the best exercise is that it exercises not only their cardio but also their arms and legs. They will also feel lighter even though they are heavier than their usual weight when they are not pregnant. Another enjoyable exercise for pregnant women is dancing. Here they can do it at home; they just need to play their favorite music and start pumping their body.

If you likeĀ 10 Minute Workouts For Pregnant Women, click here for more workout information.

 

Related:

A Beginners Guide to Post Natal Exercise To Reduce Tummy and Back in Shape After Giving Birth

Importance Of Post Pregnancy Exercise And How To Get Started

3 Exercises That Make The Best Workout For Post Pregnancy

What you Need to Know About Workout For Post Pregnancy

Tips For Getting In Shape While Pregnant

 


Source: Active.com

Tips For Getting In Shape While Pregnant

 

Getting In Shape While Pregnant

Weight gain during pregnancy is vital for the health and development of your baby. Therefore, maintaining desirable shape when pregnant should not be aimed at preventing weight gain. Nevertheless, regular exercises during your pregnancy are essential because the benefits start immediately and extend beyond the pregnancy. You will feel fit throughout your pregnancy and aches and pains that emanate from the pregnancy will be relieved. Doing exercises that strengthen your abdomen and the pelvic also prepares you safe delivery. Furthermore, regular exercises throughout your pregnancy restore your body to its pre-pregnancy shape and weight after you deliver. However, it is imperative to consult your health care provider before embarking on or continuing with fitness program. This is in order to ensure that your workouts while pregnant will be risk free for both you and your unborn child. Normally, there are various steps of getting in shape while pregnant and at the same time ensuring that you maintain the necessary weight gain during your pregnancy. The steps include the following;

#Step one: Make a fitness programĀ 

Start by making a fitness program which should be approved by your health care provider. The familiar exercises you can include in your plan are: swimming, walking, jogging, running, aerobics and yoga. These common exercises are considered safe whether you are continuing or starting them during your pregnancy. Experts regard swimming as one of the safest exercises which not only boosts your fitness but also support your body weight.

Step Two: Warm up before your workouts

After making your fitness plan, you should ensure that you warm up before starting your workout routine. You may walk for a couple of minutes or do vital exercises such as stretching your calves, neck and shoulders. Basically, the warm-up should last for at least five minutes. After the exercises, you should also take a few minutes to cool down.

#Step Three: Do exercises aimed at strengthening your abdominal and pelvic muscles

Perform exercises such as kegels, pelvic floor stretches, and abdominal exercises daily. These exercises strengthen your stomach and pelvic muscles thus helping you to prepare for delivery. Additionally, abdominal and pelvic exercises improve bladder control during your pregnancy.

#Step four- Maintain a regular workout schedule

It is necessary to maintain a regular workout schedule while getting in shape during pregnancy. In case you did regular exercises prior to your pregnancy, go on with the schedule provided that you feel ok and you doctors allows. If you are starting to exercise while pregnant, you should begin it in a simpler way after talking with your physician. For instance, you can start with just five minutes of exercise in a day and increase by five minutes every week up to when you can exercise regularly for half an hour in a day.

Getting In Shape While Pregnant

#Step Five- Consume additional calories every day

As mentioned earlier, you need appropriate weight gain for the health and development of your baby. As you exercise to get in shape, you lose some calories and hence the need to replace them. You should therefore take between 300 and 500 calories every day or as advised by your doctor.

If you like getting in shape while pregnant, click here for more workout information.

 

Related:

What you Need to Know About Workout For Post Pregnancy

3 Simple At Home Post Pregnancy Workout

3 Exercises That Make The Best Workout For Post Pregnancy

 


Source: Livestrong.com