Top Exercises For Pregnancy

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Exercising during pregnancy isn't just safe, it's actually good for you and your baby! If you want to have a fit, healthy pregnancy, and a speedy return to your pre-pregnancy figure, you need to know what is safe, what really works, and some important guidelines.

Pregnancy and labour are hard work, and that's just the beginning! You can prepare your body to cope, and to recover more quickly, through preparation during pregnancy: by safely staying fit and healthy, and by working with your changing body. Exercising during pregnancy will help you to look great and feel better, as well as feel more in control and self confident as your body changes.

GOALS AND EXPECTATIONS

Don't try to dramatically increase your fitness during pregnancy, (however you can start exercising now, even if you didn't before - start with just walking, and some of the exercises in this article) but look to maintain a basic fitness level. Modify your programme as your pregnancy progresses, listen to your body, and don't over-exert yourself. There is no evidence to support the fear that exercise increases the risk of miscarriage, premature labour or of congenital defects. All available evidence indicates that a low-risk pregnant woman, with the consent of her Midwife or Doctor, will gain significant health benefits from continuing or starting a regular exercise programme.

WHICH EXERCISES SHOULD YOU DO AND HOW HARD SHOULD YOU WORK?

Aim for a balanced exercise programme, including both aerobic exercise (when your body keeps moving and your heart rate is elevated for a length of time) and resistance training (to build muscle strength). Aerobic exercise could include walking, low impact aerobics, swimming or cycling. Aim for twenty to thirty minutes of cardio/ aerobic (that means you raise your heart rate!)exercise, four times per week ideally! Reduce intensity and/or duration as your pregnancy progresses.

WHAT EQUIPMENT DO YOU NEED?

A Fit Ball (sometimes called a Birth Ball) can be invaluable throughout pregnancy, during labour, and for exercising afterwards. Sit on the ball instead of a sofa or chair to maintain good posture and strengthen your core muscles (stomach and lower back). By focussing on sitting up straight on the ball you can help prevent backache and other discomforts caused by slouching and bad posture.

Try other positions on the ball to ease discomfort, and help your baby to move into the right position in later pregnancy.

STRENGTH TRAINING DURING PREGNANCY

Strength training will tone and shape your body, and these exercises will not give you big muscles, but simply strengthen the areas of the body most weakened by the postural effects of pregnancy, and your changing centre of gravity and posture. The important muscles to strengthen during pregnancy are your upper back (to prevent slouching), lower back and core muscles (for posture, support and strength) and the backs of your thighs and bottom (these muscles can get weaker and stretched during pregnancy due to postural changes).

THE TOP FIVE EXERCISE MOVES EVERY PREGNANT WOMAN SHOULD KNOW!

1. The Ball Roll: from all fours, rest your elbows on the ball and roll it slowly away from you, then pull back in. Keep your tummy muscles tight and don't let your back arch. Repeat 10x.

2. The Dumb Waiter: sit on the ball and hold your hands out as if holding a tray. Keeping elbows tucked in and shoulders relaxed, move lower arms out to the sides, squeezing your shoulder blades together. Hold for a second; come back to centre, and repeat 10x

3. Lunges: hold onto the back of a chair or table for support, and take a big step out with one leg. Keeping knees behind toes at all times, bend both knees, lowering back knee toward the floor. Come up, and repeat. Repeat 10x each leg.

4. Squat: Feet should be slightly wider than hip distance apart. Lower to a squat, with knees behind and directly above toes at all times, and, keeping tummy muscles contracted, push back upright. Repeat 10x.

Correct posture and technique is vital during strength conditioning exercise, especially when you're pregnant, so always consult a qualified trainer. (If you have pubis symphysis dysfunction, lunges and squats will not be suitable - check with your midwife or trainer).

5.Pelvic Floor Exercises are VITAL for every pregnant woman. These muscles are put under great strain as your pregnancy progresses, and you need them to be as supple and strong as possible for the birth (strong muscles stretch much more easily than weak ones!) You can do these exercises while sitting on your Fit Ball. Contract the muscles as if you were stopping the flow of urine. Lift and hold for up to 10 seconds and then gradually release (don't push down). Do this five times. Try tightening from the back and moving towards the front, then release and repeat. Also try releasing and tightening as quickly as you can, 10 times, then rest.

The most important thing to remember when exercising during pregnancy is that weight loss, or reduced weight gain, should NOT be your primary goal or focus. You are exercising and eating well in order to be strong and fit, and to give yourself the stamina needed over the coming months... enjoy fresh air and exercise with this in mind, and you'll look and feel great!

Article Source: ABC Article Directory

About The Author: London and Surrey Pregnancy and Postnatal Personal Training Specialists 'No More Excuses' was established by Wendy Powell in 2002. For a Fit and Healthy Pregnancy and for Safe Fat Loss after Childbirth and a Speedy Return to your Pre-Pregnancy (or Better!) Figure, go to No More Excuses to book a consultation!