5 SIMPLE PREGNANCY EXERCISES FOR EVERY TRIMESTER

SIMPLE PREGNANCY EXERCISES FOR EVERY TRIMESTER

The pregnancy period could stand as one of the most delicate periods in a mother’s life.

Expectant mothers are required to start or continue regular exercise as it helps to prevent excess weight gain, reduce pregnancy-related problems like back pain, swelling and constipation.

It also helps to improve sleep, increase energy, prepare for labour and of course, increase self-image.

Some exercises are the best fit for a particular trimester, and listed below are 5 simple exercises you can carry out during each trimester.

1. FIRST TRIMESTER

a. WALKING

Walking is one exercise your body can cope with even when you’re pregnant.

Although running in your first trimester will unlikely cause a pregnancy problem, you will eventually need to give it up in the next several months and make do with brisk walking.

Walking gets you moving and you can build upper body strength by swinging your arms.
To prevent falling, remember to stay off any path with potholes or rocky pathways.

b. SWIMMING

Swimming is a low-impact exercise that has great benefits during pregnancy.

Your pregnancy might not have shown too much during your first trimester, do well to inform your swim coach so he or she can pick comfortable and suitable swim routines for you.

c. YOGA

Yoga is one exercise that you can engage in before you get pregnant when you are pregnant and even after you deliver your baby.

Yoga builds your strength and balance, reduces blood pressure and even teaches you breathing rhythms that will help you during delivery.

You will have to avoid backbends, poses that twist the abdomen, lying on your back or any other uncomfortable position.

d. INDOOR STATIONARY CYCLING

Stationary bikes are good options during your first trimester.

Late in your first trimester, you may notice your centre of gravity changing, so when you’re on a stationary bike, check to see if the height of your handlebars is properly supporting your back and adjust if needed.

e. WEIGHT TRAINING

This exercise will help you build strength throughout your body to prepare you for carrying more pregnancy weight and to help you deliver.

You can lift weights that put low-intensity pressure on you, in other words, you should avoid weights that have you straining and struggling for breath.

Remember, pregnancy period is not a time to push yourself.

2. SECOND TRIMESTER

a.WALKING

Walking is a natural habit that man engages in and it’s even more important during pregnancy. Swinging your arms while walking helps build upper body strength and flexibility.

b. SWIMMING

Swimming during pregnancy is good as there is no danger of falling, the water is soothing and you can build strength at the same time.

Focus on swim exercises that strengthen core muscles without twisting your abdomen.

c. YOGA

Yoga is not only gentle but also strengthening. It will help you stretch muscles, reduce pregnancy pains and blood pressure.

It also helps you learn how to breathe with your body’s movements which is actually a practice that will serve you well during labour and delivery, and even in stressful times after pregnancy.

d. WEIGHT TRAINING

This exercise is good and safe if only you avoid machines that press against your belly or require you to lie flat on your back.

When you’re at the gym, always try to pick weights that put low-intensity pressure on you as struggling or straining for breath is not a good idea at all.

c. INDOOR CYCLING

You can still do your stationary biking at this stage but remember to do it in moderation, as safety is king so as not take a hard fall.

3. THIRD TRIMESTER

a. WALKING

I hear you saying, “Even in my third trimester!”

Yes, walking is what most modern birthing centers allow mothers to do in the hours, if not even the moments leading up to delivery.

Remember not to push yourself to breaking point where you start struggling for breath; go all gentle with ease and spring in your feet.

b. SWIMMING

Swimming during pregnancy is good as there is no danger of falling, the water is soothing and you can build strength at the same time.

Focus on swim exercises that strengthen core muscles without twisting your abdomen.

c. YOGA

This workout target all the major muscle groups which can help you feel fit and strong for birth.

Try taking classes designed for pregnant women as it puts you into consideration, such that the poses are modified to accommodate the final weeks growth you and your baby are experiencing.

d. WEIGHT TRAINING

Carrying heavy weights can prove dangerous now you are in your final weeks especially if you aren’t used to lifting.

Try body weight workouts like squats, modified planks and wall push-ups to maintain strength.
Avoid crunches and ab work that require you lie flat on your back.

e. PILATES

This is a wonderful method for women to build core stability during pregnancy, which improves overall posture and can be useful when pushing.

Do not push yourself to breaking points when you are exercising, go all easy and simple.
Make sure to contact your doctor before you start any exercise program.

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