Pregnancy is a beautiful time in a woman’s life. It should not be an excuse to eat whatever you want to, since you’re eating for “two”, instead, you should be eating the healthiest you’ve ever eaten. With that, staying active is another vital thing to not just make you stronger but also, to keep you from gaining those extra pounds. The exercise regime might differ from your usual schedule but must not be overlooked.
The movements you must do to look good and get that pregnancy glow, alongside staying in shape are as follows:
This might come as a surprise to you, but walking is considered a great aerobic activity especially for a pregnant woman. Putting one foot in front of the other is a great way to incorporate some exertion in one’s routine and well, it’s free. It not just helps you build your endurance and guard against excessive weight gain but also helps with maintaining heart and lung health and controlling gestational diabetes. Moreover, since walking is low impact, it will not over-tax joints that are already struggling with extra weight and lax ligaments due to pregnancy.
To make walking effective, start with strolling for 10 to 15 minutes while slowing working up the pace. It is a great idea to gradually add minutes to this routine but make sure you don’t overdo it. With that, it is vital that you wear supportive, well fitted as well as shock absorbing shoes to ease your knees, hips and back from stressing too much. Also, it is important to keep yourself from this workout in extreme weather.
- Core-Activating Movement
This exercise is a little different from walking. To perform it, you must grab a chair with a hard surface and then scoot your bottom towards the edge and lean back. Being in that position, you’d need to bend your knees and march your feet up and down several inches. Repeat this motion at least ten times for each leg.
This movement helps with engaging your core and easing out the stress your abdominal muscles go through during pregnancy.
Squats are what most people hate to love. This motion is not just super effective but has multiple variations which fit almost to everyone’s preference. This is one of the many exercises that helps you achieve an hourglass figure. For a pregnant woman, squats will improve or rather restore the strength in the legs without getting back strain.
To perform a squat, you must place your feet hip apart while standing. Once you’re in that position, you would have to hold onto a table for support and then squat down as though you’re going to sit in a chair. Make sure your thighs come parallel with the floor. Repeat this movement 20-30 times and gradually increase your reps. To ease out your back, stick out your bottom a little and then squat.
- Standing Row
Working against a force or a form of resistance helps with boosting ones upper back strength. To build that strength which will help you through the first few years with your newly born, you must perform this movement.
Begin with fastening an elastic band, which is readily available, to a doorknob and grab one end in each hand. Now, with your arms parallel to the floor, squeeze your shoulder blades together as you pull your elbows back. This will make you feel the burn in your shoulders as well as upper arms. Repeat this motion 10 times for three sets to get best results. It is imperative that your back is stationary and that only your shoulders and arms are involved in the workout.
- Wall Pushup
Another exercise to build up strength in your upper body is called wall push up. It will provide you the energy and power to not just carry your baby but also to lift several kilos of assorted baby gear. It will work biceps, triceps, and pectoral muscles to energize your arms and chest muscles.
To perform this exercise, you must stand facing a wall with your feet 12 to 18 inches away from it and straight knees. With the right position, you now must place your hands on the wall about shoulder apart, keeping in mind that your arms are parallel to the floor. With that, you must lower your body towards the wall, followed by straightening out the elbows.
It is imperative that you are mindful of your back being straight as otherwise, your lower back will get under pressure.
Lastly, it is super important that you enjoy your pregnancy to the fullest as it is, indeed, the most magical time in a woman’s life. With that said, make being active a priority and make sure you have fun along the way. Take rest with the soft pillows. Going to the gym is not important, you can add activities like that of raking your lawn or even just taking the stairs as opposed to the elevator while blasting your favorite Beyoncé songs. Being active is one of the best things you can do not just for yourself but also the baby who’s on his/her way.
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