Your Babe in the Womb will Love these Workouts
Pregnancy is not a disease, and it certainly doesn’t mean a woman should stop her life. While you are waiting for your babe to be born, there are some exercises sorted by WebMD that can keep you in shape, in tone and healthy.
Swimming
The right moves can ease common discomforts like back pain and sleep troubles. One of the best exercises is swimming. It’s gentle on the joints and relieves swollen ankles. And you’ll feel light as a beach ball no matter how big your baby bump. Check with your health care provider before starting or continuing exercise in pregnancy.
Indoor cycling
Take a load off your legs! Cycling on a stationary bike is generally safe even if you’re just starting an exercise program. Cycling is a good way to boost your heart rate without stressing your joints. As your belly grows, you can raise the handlebars for greater comfort.
Weight training
Light strength training can help you stay toned before and after delivery. If you were lifting weights before you got pregnant, chances are you can keep going as long as you go easy. Avoid heavy weights or routines where you have to lie flat on your back. If you weren’t strength training before you got pregnant, find another exercise for now.
Brisk walking
Whether you’re on a trail or a treadmill, walking can safely help tone muscles and improve your mood. It’s also something most women can do right up to delivery. If you’re just starting, try walking a semi-swift mile three days a week. Increase your time and speed a little each week, and build in hills as you get stronger.
Low-impact aerobics
Aerobics keep your heart and lungs strong, tone your body all over, and give you a burst of endorphins, a feel-good brain chemical. If you’re a beginner, look for a low-impact aerobics class taught by a certified aerobics teacher.
High-intensity sports
If you regularly run or play tennis, you don’t need to stop. As you get closer to your due date, run on flat, groomed surfaces to reduce impact and avoid spills. This may also be a good time to postpone racquet sports that require good balance and sudden changes in body position.
Abdominals
Exercises for your abs can ease an aching back and help fight a “sway back” posture that may develop as the uterus gets heavier. Two safe options are:
* Kneeling Pelvic Tilt. On all fours with a flat back, tighten the abs and gently arch your back to the ceiling. Don’t let your belly sag down.
* Standing Pelvic Tilt. Back up to a wall, with your feet three inches out. Tighten your stomach and buttocks and press your low back to touch the wall.
Stretching
“Tailor” stretches target pelvic, hip, and thigh muscles. They can also help lessen low back pain. Try these:
* Tailor sit. Sit with your knees bent and ankles crossed. Lean forward a little, keeping your back straight.
* Tailor press. Sit with your knees bent and the bottoms of your feet together. Place your hands under your knees. Press the knees down against your hands and your hands up against the knees. Hold a few seconds and release.
Kegels
The beauty of Kegel exercises is that you can do them anytime, anywhere, without anyone knowing. Kegels strengthen the muscles that help hold up the uterus, bladder, and bowels, which helps labor and delivery. To do them, squeeze the pelvic muscles as if you’re trying to stop urinating or passing gas. Hold for five seconds and relax. Repeat 10 times, five times a day.
By: Judd-Leonard Okafor
Daily Trust News
