Easy to Do During Pregnancy Excercise: 5 Fun and Effective Workouts

Being pregnant is no excuse for not working out. In fact, During Pregnancy Excercise is beneficial for both you and your growing baby. Not only does exercise help keep you trim, toned, and fit, but it also helps reduce your risk of a number of pregnancy complications, including low blood pressure, gestational diabetes, and sciatic nerve pain.

These five fun and effective workouts will have you feeling fit and fabulous, regardless of your current or fluctuating fitness level. Pregnancy doesn’t mean you have to give up being active!

Walk or Jog While Pregnant

Walk or jog for 30 minutes, 3-5 times a week. If you’re pregnant or planning on becoming pregnant, it’s important to keep your heart rate elevated to minimize blood pressure drop. Exercise at a pace that’s comfortable for you and your growing belly, but make sure you’re getting adequate cardiovascular exercise.

Jogging is especially beneficial during pregnancy because it helps builds muscle, which increases blood flow and baby nourishment.

Take a dance class

Dance like you’re pregnant. A creative and energizing class can burn calories and help you feel empowered. Peruse through local dance studios in your area and choose a class that matches your energy level and your growing belly.

Dance has many benefits for both you and your baby. It improves your heart rate and blood pressure, which lowers the risk of a number of pregnancy conditions. It also increases muscle tone and flexibility, which can help ease aches and pains.

Water exercise

Water exercise is swimming and/or aqua rehab. Water exercise helps you relax and soothes aches and pains. It also helps prevent varicose veins, hemorrhoids, and other complications related to hormonal imbalance.

Swim or perform aqua rehab for 20 minutes, five times a week.

Water and swimming during pregnancy exercises are especially beneficial because they provide excellent upper body and core strength. You can also expect to experience less fatigue and decreased joint pain in the three pregnant trimesters.

Yoga for a Pregnant Woman

Pregnancy exercises at home are one of the best and easiest ways to start, Yoga can help you relax and stay connected to yourself. It’s also a great way to build flexibility and strength. Yoga can help you focus on your breathing, calm your nerves, and relax your muscles.

Perform a gentle yoga sequence for 15 minutes, five times a week.

Yoga sequences can be geared specifically towards pregnancy needs, such as increasing energy and reducing fatigue.

Ballerina Bars

Barre exercises help build flexibility and strength in your core, which can help prevent back pain. Perform barre exercises for 20 minutes, three times a week.

Barre exercises can also help with varicose veins, hemorrhoids, and other pregnancy-related muscle and joint conditions.

Why Should You Exercise When Pregnant?

Regular exercise throughout pregnancy can help to improve posture and alleviate common ailments like back pain and exhaustion. Physical activity has been shown to prevent gestational diabetes (diabetes that develops during pregnancy), reduce stress, and improve delivery and birthing endurance.

And there are many other benefits like:

Improve your stamina and heart health
Boost your mood
Lower blood pressure
Ease back and pelvic pain
Improve sleep
Speed post-delivery recovery
Fight fatigue
Reduce the risk of pregnancy complications
Lower the odds of delivery complications

How Much Exercise During Pregnancy?

Brisk walking and general gardening are examples of moderate-intensity aerobic activities (raking, weeding, or digging). You will need an average of 30-minute exercises daily or smaller 10-minute sessions spread throughout the day.

Start carefully and progressively increase your activity if you are new to exercising. Start small, with as little as 5 minutes every day. Increase your activity by 5 minutes every week until you can keep active for 30 minutes per day.

If you were an active person before pregnancy, you can continue to do so with your Doctor’s permission. However, if you begin to lose weight, you may need to increase your calorie intake.

How Many Times a Week Should I Exercise While Pregnant?

Doctors believe that staying active during pregnancy is important—as long as you’ve worked out a plan with your OB-GYN and follow all of her safety guidelines. Keeping up with your favorite workout may be the greatest way to prepare your body.

And it recommends exercising 5 times a week 30 minutes each day

how to kegel exercise pregnancy?

Kegel exercises are easy to perform. It involves squeezing and relaxing the same muscles you use to stop the flow of urine.

Here is How to do Kegel?

Find the right muscle. To do this, insert a clean finger into the vagina and press on the muscles used to hold the gas. If you feel your finger is pulled, do it right. You can also imagine trying to find the right muscle by stopping the flow of gas and urine. If you still don’t know, your doctor will help.
Comfortably. At first, it may be easiest to practice lying down. Later you can lie down, stand or even sit down on it.

Tighten, relax and repeat the muscles of the pelvic floor. Here are some different Kegel Pregnancy exercise routines from Home Parenting Channel

Increases strength as your muscles gets stronger. It’s best to start small and gradually increase the frequency of daily exercise as the number of repetitions, the length of each press, and your muscles grow stronger. Read more about when and how often you do Kegel in the next section.

As with all types of exercise, you need to stick to Kegel and do it right for best results. Women usually report that they noticed improved bladder and bowel control after about 6-12 weeks. For lasting results, make Kegel a part of your daily life.

Conclusion

Pregnancy doesn’t mean you have to give up being active. These three fun and effective workouts will have you feeling fit and fabulous, regardless of your current or fluctuating fitness level.

Exercise during pregnancy is beneficial for you, your growing baby, and your health provider. If you’re new to working out and/or are less active, consult your doctor before starting an exercise routine.

If you currently work out, don’t be afraid to bump up your intensity. A pregnant woman shouldn’t avoid intense physical activities, as long as you avoid those that are high risk or too strenuous for her current level of fitness.

Working out during pregnancy can help you feel empowered, relaxed, and focused. These three workouts are a great place to start.