A Quick Guide To Exercising During Pregnancy
Many pregnant women have questions like this related to exercise and pregnancy. In fact, it's likely that you've asked the same kinds of questions. It's only natural that you'd want to keep yourself in shape while you're pregnant. At the same time, you will want to make sure that your baby is perfectly safe.
Exercising while pregnant can actually be incredibly beneficial. Read on to learn how to safely exercise as you get ready to become a mom.
Why You Should Exercise During Pregnancy
When you exercise during your pregnancy, you're not the only one that will benefit. It will help your baby as well. Whether or not you're pregnant, exercise can help your body to relieve stress. When you exercise, blood flow will increase and oxygen will flow throughout your body. When you're pregnant, hormonal changes can be difficult to deal with. Regular exercise can help you to manage that.
Exercising can also give you stronger muscles, especially around your abdomen and lower back. It can strengthen pelvic floor muscles as well. Many women experience back and joint pain during pregnancy, and this can help to relieve that. When your pelvic floor muscles are strong, labor may also be easier. After all, your vaginal muscles won't go through as much strain. You'll be able to improve your breathing as well, which is a perk many pregnant women will welcome.
Types of Exercises You Can Do While Pregnant
When you're pregnant, there are all kinds of exercises you can safely perform. These are a few terrific options:
Swimming
If you're looking for ways to strengthen your muscles and increase your endurance, taking swimming lessons is a great idea. Because your body will be more buoyant in the water, swimming can help you to relieve some of the tension you're holding in your lower back. You'll be able to relax while getting the workout you need. Many pools often exercise classes that are specifically aimed at women who are pregnant. You won't just be able to get in a workout! You'll also be able to connect with other moms and form friendships.
Wall Squats
If you want to strengthen and tone the lower back, thighs, and buttocks, squats are perfect. To start, place your back up against a wall. Your feet should be a shoulder's width apart. Little by little, lower your body into a squatting position. Your knees should never reach out further than your feet do. After that, lift yourself back into your starting position little by little. Exhale as you rise. You should do this exercise three times each week. During each session, you'll want to do between 12 and 15 repetitions. If you'd like to work different parts of your thighs, you can move your feet further apart or closer together.
Kegels
These exercises are specifically designed to strengthen muscles in the pelvic floor and there are many benefits from doing a Kegel. Kegels can give you more control over your muscles, which means your labor should be easier. They can also reduce your risk for hemorrhoids and bladder leaks, which are both common issues during pregnancy.
To do these exercises, do the same thing you'd try to do if you were trying to stop yourself from urinating. Repeatedly contract these muscles. Once contracted, hold that position for 10 seconds, then release for another 10 seconds. You should repeat this 10 times during each session and should do the exercises three times each day. Keep your breathing normal during your exercise sessions. Try to keep yourself from contracting any other muscles in the body.
What Sort Of Exercises Should You Avoid When You're Pregnant?
During pregnancy, you may want to avoid exercises in which you:
Do a lot of bouncing and stretching. While exercises like yoga can be great for pregnant women, you'll want to make sure you don't stretch too much. You may want to look for yoga classes that are targeted at women who are pregnant.
Hold your breath for an extended period of time.
Put a great deal of strain on your abdominal muscles.
Intense cardio exercises. You won't want to strain your heart or leave yourself feeling short of breath.