Exercise does wonders during pregnancy. It improves sleep, promotes mood, and reduces pains and aches. It prepares for childbirth by building endurance and strengthening muscles and is the right way to get in shape after the birth of a baby. The best workout during pregnancy is insisted as a prenatal exercise to reduce the preeclampsia and gestational diabetes risk from developing. Here are a few workouts to be done during pregnancy and this prevents complications.
Expecting a baby indicates the mother must keep moving. There is a need for pregnant women to exercise so that they have more energy, less back pain, and better body image post-delivery.
Being fit is not some big time commitment or any fancy tool. Here is a simple workout that can be done at home, and is safe. Do the workout and also check with a doctor before initiating any exercise program.
Stand parallel to a sturdy chair back placing hand close to the chair, keep feet parallel and maintain hip-distance apart.
Pull belly button in and up keeping toes and knees at 45 degrees. Bend your knees; keep back straight, while lowering your torso. Straighten your legs and repeat.
Benefit: It strengthens butt, hamstrings, and quadriceps, besides improving balance.
Side-Lying Outer and Inner Thigh
Lie on the right side, support head using forearm, bend right leg at 45 degrees and keep left leg straight. Place on the floor opposite arm for balance. Now lift left leg to hip height and repeat the reps.
Bend left knee and take rest on pillows. Position your right leg and lift it high. Switch sides and repeat.
Benefit: It strengthens inner thighs and core.
Get down positioning your knees and hands, directly under shoulders. Straighten your legs; lift your knees forming a straight line.
Let your belly sag, but do not try arching your back. Hold breaths up to the count of 5.
Benefit: It strengthens arms, core, and back.
Curl and Lift
Sit on a sturdy chair with a straight back, arms at the sides and feet on the floor. Hold in each hand a 5- to 8-pound weight, keeping palms facing your body. Get a 90-degree angle by bending your elbows.
Lift to shoulder height the weight, lower arms to sides and straighten to starting position. Repeat with care.
Benefit: It strengthens shoulders and biceps.
Practicing workout during pregnancy helps in baby delivery and also keeps your body light.