Exercise during Pregnancy
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Welcome to the era of the baby! You’ve seen that pregnancy brings about a lot of bodily changes and requires a lot of power. As a result, sport may not appeal to all women in the same way.
However, you may feel it’s necessary to exercise; you don’t want to remain motionless for the entire nine months. So finding out what type of exercise routines you can perform with a baby bump makes a lot of sense.
Can I even do a workout while pregnant?
Yes, indeed. The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. This isn’t an issue as long as your doctor doesn’t condemn it, although there are a few limits. But, of course, everyone and every pregnancy are different, so talk to your doctor about your fitness goals, as well as your midwife, if you have one.
Pregnancy exercises are beneficial to both the mother and the unborn child. Complaints like back discomfort or stress may be avoided or reduced with particular fitness exercises for pregnant women, and you’ll be better prepared for the delivery. In general, jumping and high-intensity workouts (such as HIIT) should be avoided by pregnant women, as should specialized stomach exercises. Above all, this refers to activities targeting straight abdominal muscles, such as situps or crunches. Gentle workouts can help keep the lateral abdominal muscles in form. You should, however, never overwork yourself and take frequent pauses. It’s also crucial to drink adequate water. You may create your workout using the pregnant gymnastics exercises we’ve suggested; a total of 20 to 30 minutes of fitness exercise (three times a week) is all that is required. Pregnancy exercises should be combined with mild endurance activities such as country walks, Nordic walking, or swimming.
Do not exhaust yourself. As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you’re probably exercising too strenuously.
Caution: After the 16th week of pregnancy, you should avoid doing any activities in the prone or supine positions as a precaution.
What are the benefits of exercising as a pregnant woman?
The first is overall happiness, which has been found to improve with physical exercise. You’re less likely to acquire gestational diabetes, high blood pressure, or depression when pregnant. Furthermore, when the body is trained, contractions are usually shorter and easier.
The infant is also progressing well. Many types of research have demonstrated the advantages of a healthy pregnancy. Avoid overdoing it with exercise or performing incorrect activities.
What problems are there for me as a pregnant woman during a workout?
Of course, you’ll eventually discover that you’re developing a decent belly that gets in the way of a lot of things. But you can live with it and, with some limitations, train as well. The developing baby bump is far less of an issue than your declining energy level, especially initially.
It’s difficult to keep up with the workload when you’re tired and maybe nauseated. Tip: On a scale of 1 to 5, rate your everyday shape. You take a break on the first and second days when climbing stairs appears too difficult. On the other days, you make an effort to move for at least 10 minutes.
What are the risks of fitness training during pregnancy?
There is no risk to you or your kid if you coordinate with a doctor or midwife and avoid unsuitable workouts. You are, of course, entirely safe if you work out under the supervision of experienced experts, such as in one of the many pregnant sports or yoga classes available.
To help your body prepare for childbirth, we’ve put up a list of ten pregnant gymnastics exercises that will build several muscle groups. Make sure you don’t overwork yourself and that you have enough rest in between activities. Depending on your level of training, repeat each exercise three to 10 times. Have a good time with our pregnancy activities!
Sit on the floor, bend your knees, and bring your feet’ soles together. Make sure your back is completely straight. Grasp your ankles with both hands and slowly draw them towards your body. Slowly lower your knees to the floor while doing so. You extend your inner thighs as well as your pelvic floor in this manner.
Place your legs such that the full sole of your foot is on the floor while lying flat on your back. Tighten your stomach, back, and buttocks, then raise your pelvis slowly upwards. A line should be formed between the legs and the upper body. Hold this posture for 10 seconds before lowering your pelvis gradually. During the workout, the arms support the body by lying next to it.
Sit on an exercise ball and stretch your legs as far as they will go. Support yourself on the stability ball by bouncing up and down with your hands on your thighs. After ten times of rocking, take a little pause. Alternatively, you can slowly rotate your pelvis on the ball. This pregnant gymnastics practice stretches and strengthens the pelvic floor while also stretching the pelvis and perineum.
Stand on all fours. Tilt your pelvis backward and gradually bend your back into a cat’s hunch from this posture. For at least five seconds, stay in this position. Then, beginning from below, tilt your pelvis forward and slowly raise your back into a straight posture. You can strengthen your lower abdominal muscles by completing this workout.
Sit on the floor while straightening your legs and your hands supporting your body. Now extend your arms straight out in front of you, forming a straight line. Your stomach, back, and buttocks should all be tense. Hold this position for 10 seconds before slowly lowering your body back to the starting position. Push yourself up if you still have enough strength before your buttocks contact the floor. Otherwise, take a short pause before repeating the workout.
Lie flat on your back on the floor and lay your feet so that their wide soles are on the ground. Tense the pelvic floor muscles in this position. When urinating, the movement corresponds to the stoppage of the urine stream. Tension should be maintained for at least five seconds. You may strengthen your pelvic floor muscles and prevent the pelvic floor from drooping after childbirth by doing so.
Sit in a cross-legged position. Place your hands at chest height and firmly squeeze your palms together. Tension should be maintained for at least five seconds. You may develop your chest muscles with this workout, which is especially significant given the larger weight of your chest.
Stand on all fours. The legs are hip-width apart, and the arms are shoulder-width apart. Stretch one leg back straight. The leg is parallel to the back. Make sure your back is not twisted and that it is parallel to the ground. You can even extend the other arm straight forward if desired. Hold for 10 seconds before extending the opposite leg. You strengthen your back muscles with this pregnant gymnastics workout.
Sit on the floor with your legs spread wide. Make sure your legs are completely flat on the floor. Bend to the right and reach out with your right hand to the tip of your toe. Bring your left arm to your right foot as well. Hold the stance for a few seconds before switching sides. You can also bring your arms forward and place them in the center of your feet. You will stretch the muscles in your legs and lower back by doing so.
The body needs to rest a little towards the end of pregnant gymnastics. Lie down on your back and raise your legs on a chair or, better yet, a Pezzi ball. There should be a roughly straight angle between the thigh and the lower leg; for a few seconds, stay in this position to feel the relief in your back and intervertebral discs.
Exercise tips when you're pregnant:
- always warm up before exercising and cool down afterward
- try to keep active daily – 30 minutes of walking each day can be enough, but if you cannot manage that, any amount is better than nothing
- avoid any strenuous exercise in hot weather
- drink plenty of water and other fluids
- if you go to exercise classes, make sure your teacher is appropriately qualified and knows that you’re pregnant, as well as how many weeks pregnant you are
- you might like to try swimming because the water will support your increased weight. Some local swimming pools provide aqua-natal classes with qualified instructors. Find your local swimming pool
- exercises that risk falling, such as horse riding, downhill skiing, ice hockey, gymnastics, and cycling, should only be done with caution. Falls carry a risk of damage to your baby.
You don’t have to establish any athletic records during pregnancy, and you don’t even have to prepare for a “sexy figure.” It’s all about you and your health. Nothing can get in your way from having a happy kid if you keep this in mind and follow our advice.
If you comment on this topic, you are very welcome to join the conversation in the comments section.
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