Are you expecting a baby? Congratulations and it’s a wonderful news for you and your partner. The joy of bringing a new life into the beautiful world is a blessing and if you are a mom to be then there would be a zillion of things running in your head. From what to eat to what exercises to do your mind will be filled with questions and worries.
However, the first thing that you would notice is your body change. Pregnancy would bring a huge change in your body and mind- the changes in your body could bring mood swings, body aches, bloating up, sleepless nights, cramps and tons of things that you wouldn’t be happy about. But the best way to avoid all these is EXERCISE!
Yes, moms-to-be, gear up your body and stay motivated throughout the 9 months (you need it). Exercise will prepare your body for the delivery and would even help you to get back to your shape post delivery.
We bring you top exercises that you can definitely indulge into and stay fit for the next 9 months.
1. Brisk walking:
No over the top exercises, just a brisk walk in your garden or a park can bring a massive difference to your body. A 30 minutes walk will improve your blood circulation, prevent cramps in legs and even help you during the contractions.
Tip: Invest in comfortable running shoes and you are good to go.
2. Deep breathing:
Along with the healthy body, you even need a healthy mind with positive thoughts. So we suggest indulging in breathing from the chest. Firstly sit in a comfortable position, and then gently inhale deeply from your chest, hold it for 10 seconds and then exhale slowly. This will provide proper oxygen to you and your baby. Repeat this for 10 times.
3. Stretching:
As your body is rapidly changing, it is important that you involve in stretching regularly. Just make sure that you don’t overstretch your body as your body already releases a hormone called relaxin that improves the flexibility of your body.
Some of the stretches that you can involve are thigh stretch, back stretch (check out the pictures for clarity).
4. Squats:
Every fitness freak understands the importance of squats. The good thing about doing squats during pregnancy is that it will strengthen the pelvic muscle, leg muscles, prevent lower back pain, provide endurance during pregnancy.
Relax your body and slowly lower your tailbone such a way that your thighs are parallel to the floor and then stay in the position for 10 seconds, then gently lift your bottom first and then rest of your body. Continue this 20 times a day and then slowly increase.
5. Low-impact aerobics:
You don’t want to stress out your bones or joints during the pregnancy and that is why we suggest low impact aerobics that will pump up your heart rate, increase blood level, reduce body pains and strengthen your body muscles. Elliptical machine, stationary bike, swimming are great during the pregnancy.
Care to be taken before the exercise:
1. Do check with your doctor before indulging in any kind of workout.
2. Stop the exercises right away if you notice any physical changes such as nausea, bleeding, blurred vision, fainting.
3. Don’t exercise when you are tired.
4. Wear comfortable outfit and shoes during the exercises.
5. Avoid exercises that make you stand for a longer duration, it can swell up your legs.
6. Drink a good amount of water before exercise.
Indulge in only those exercises that make you feel good. Listen to your body and then workout accordingly. If you stay positive and happy you are sure to bring a positive soul on the earth. Happy pregnancy!
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