Ask any fitness expert, pregnant women who stay active can benefit from less back pain and feel more energetic. It is important to keep moving and not let your body feel inactive. Apart from the physical advantages, you may also feel more confident about yourself.
You don’t have to commit yourself to a strenuous workout routine or work on high end fitness equipment. You can do a few safe, basic movements at home which can be performed in every trimester. Make sure to consult your doctor thoroughly before beginning any workout during pregnancy. Apart from eating healthy during pregnancy, exercising is also important.
Go ahead, wear your active wear and get started.
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Plié
You can improve your balance and strengthen your butt, hamstrings and quadriceps doing pliés.
Place yourself parallel to the back of a heavy chair and rest the hand nearer to the chair on top of it. Open your feet apart parallel from each other, equivalent to hip distance.
Turn out your knees and toes to 45 degrees and suck your belly button up and in. Slowly bend your knees and lower your torso as low as you can go. Make sure your back doesn’t bend.
Come back to the starting position, slowly straightening your legs.
Switch sides and repeat.
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Side- Lying Leg Lifts
Strengthen your inner thighs and core doing this movement.
Lie down comfortably on your yoga mat. Change your position and lie down on your right side, supporting your head with your forearm. Keep your left leg straight and right leg bent at a 45 degree angle. Balance your body keeping your opposite arm on the floor. Slowly elevate your left leg till hip length.
Next, bend your left knee and place it on pillows to balance yourself. Slowly straighten your right leg and elevate it as high as you can.
Switch sides and repeat.
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Planks
To strengthen your back, core and arms, get down on your knees and hands with your wrists under your shoulders. Form a straight line by lifting your knees and straightening your legs behind.
Hold yourself as much as you can. Don’t let your bells droop or arch your back. Work up to 5 breaths and hold for 1 to 2 breaths.
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Weight Curls
This is a great exercise for strengthening your shoulders and biceps.
Get the sturdiest chair that you have in the house and sit on its edge. Keep 5- 8 pounds weight ready on either side on the floor. Sit with your back straight and feet firmly on the floor with your arms on the sides. Hold the weights in each hand with your palms facing towards you. Make a 90 degree angle and bend your elbows.
Holding that position, lift the weights to shoulder level. Lower your arms on your sides and then straighten them to come back to the original position.
Repeat.
These are easy movements which can be easily performed without pushing your body to a level of discomfort. Consult with your doctor before starting with the routine or in case of any discomfort during while exercising. Staying active is a part of a healthy lifestyle. Once your baby is born, you can shift your baby weight healthily. Remember to stay active, eat healthy and experience a smooth pregnancy.
