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Exercise can play a healthy, happy and comfortable pregnancy. But the first question that comes to our mind is figuring out if it’s safe to workout during pregnancy. Well, it is not just ‘allowed’, it is in fact important to do so. Workout during pregnancy is highly recommended and has been known to help in having a more healthy and comfortable pregnancy. Why is it important, you may ask?
Building strength and stamina via exercise can ensure your body deals better with all the physical challenges that are part and parcel of pregnancy. It also reduces the risk of certain complications.
Even though pregnancy might seem like the perfect time to sit back and relax,
and eat to your heart’s content – exercising during this time can be very beneficial.
* It can reduce backaches
* It can prevent constipation
* It can keep bloating and swelling away
* It can prevent excess weight gain
* It promotes reduced risk of having C-section, shortened labour and any other related health issues that may arise around this time.
* It also works great in uplifting the mood as pregnancy can be overwhelming and can cause a certain level of anxiety.
Incorporation of any kind of workout must be done with clearance from your
physician. Once cleared, 20-30 minutes of exercise each day is essential. Start
with lower intensity exercises like yoga and Pilates and gradually advance to
moderate to higher intensity workouts. Prenatal exercises could include a good
mix of Pilates (floor exercises) as well as weighted exercises depending on your
Repeat each exercise 10-12 times for 3-4 rounds:
While lying on your side with a flexed foot, lift your leg about half-way up. Lower slowly and repeat 20 times. Then hold your leg in the top position for a count of 10 seconds.
Stand with feet just wider than hip-width apart, toes pointe slightly out, clasp hands at chest for balance. Send hips back and bend at knees to lower down as far as possible with chest lifted.
Kneel on the floor. Extend your arms and place your palms shoulders-width apart on the floor in front of you. Tighten your abs while you bend your arms, lowering your torso until your chest grazes the floor. Push the torso back up by straightening your arms.
Stand in a split stance with the right foot 1-2 steps In front of the left foot. Your torso is straight, the shoulders are back and down, drop the back knee in a 90 degree angle and back to starting position.
If you haven’t been exercising regularly, use pregnancy as your motivation to
begin. Baby, let’s move!
(Disclaimer: Considering that every pregnancy can be different, please do not try any exercises without consulting your gynaecologist or a prenatal workout expert.)