with caution and do not overdo it. The safest and most productive activities are
swimming, brisk walking, indoor stationary cycling, step or elliptical machines,
and low-impact aerobics.
Safe Pregnancy Exercises: V‐Sits
Modified core and abdominal‐strengthening exercises can be smart choices. One
to try:
Sit on a Bosu Balance Trainer (a large exercise ball with a flat bottom, so it’s
basically half the ball), with both feet firmly on the ground and your arms
straight in front of you.
Slowly lean back until you feel your abdominal muscles contract.
Hold for a few seconds before returning to the starting position.
Slowly work up to 10 repetitions.
Pregnancy Leg Lifts
Leg lifts are a great way to strengthen the back and abdominal muscles.
However, during pregnancy, leg lifts should be modified from the traditional
way, to avoid lying on your back after the first trimester.
Get on your hands and knees, with your arms locked and your hands directly
under your shoulders.
Raise your left knee and straighten your leg behind you until it’s parallel to the
floor.
Bend your leg and lower your knee to the floor. Repeat with your right leg.
Work up to 10 repetitions on each side.
Safe Pregnancy Exercises: Pelvic Tilts
Here’s a move that will strengthen your abdominal muscles and even help
minimize back pain during labor.
Get on your hands and knees, keeping your head level with your back.
Pull in your stomach, pushing up with your back, like you’re making a camel
hump.
Hold the position for a few seconds, then relax without letting your stomach
muscles sag.
Repeat three to five times, building to 10 repetitions.
Safe Pregnancy Exercises: Squats and Wall Slides
Stand with your back against a wall, feet shoulder-width apart.
Keeping your back supported, bend your knees slowly, as if you are about to sit
down. It helps to rest your hands just above your knees for balance. Just don't
squat so deeply that your knees extend over your toes.
Hold that semi-seated position for a few seconds, then slide back up. Repeat
three to five times, building to ten repetitions.
Safe Pregnancy Exercises: Gentle Reminders
_ Listen to your body. While it’s good to strengthen your abdominal muscles and
core, being too aggressive can result in diastasis recti, which is the separation of
the abdominal muscles, possibly causing a bulge in your abdomen.
_ Stop if you’re feeling dizzy or short of breath or experiencing any pain.
_ Drink plenty of water before, during and after exercising.
_ Stay away from exercises that risk stomach injury or may cause you to lose
your balance.
_ Keep your heart rate below 140 beats per minute.
_ Make modifications. Certain ab exercises, like leg lifts, need to be modified so
you’re not laying flat on your back, which is not recommended after the first
trimester of pregnancy. When you lie on your back, the baby is pressing on the
inferior vena cava, which may interfere with blood circulation. Instead, make
sure to do abdominal exercises sitting up.
_ Go slow. Pregnancy hormones make your ligaments more pliable, so they’re
able to stretch as needed, but this can also increase the risk of injury. Start slow
with new exercises, and if you’re unsure how to do a move correctly, ask a
fitness professional for help.
_ Be sure you're eating a balanced diet, especially since you are exercising more.
_ Make sure to OK your pregnancy exercise routine with your doctor.
You may be working your core and abdominal areas without realizing it.
Swimming, walking, stationary biking, and doing prenatal yoga work your entire
body, including your core and stomach muscles. Plus, these workouts don’t
require a lot of balance and coordination, which can get thrown off in the later
stages of pregnancy as your belly gets larger and your center of gravity changes.
Safe Pregnancy Exercises: Kegel Exercises
These strengthen your pelvic muscles. This comes in handy during delivery and
will help you avoid hemorrhoids and losing bladder control afterwards.
Pretend you're trying to stop yourself from urinating by tightening the muscles
around the vagina and rectum.
Hold for five seconds, then relax.
Repeat four to five times in a row. (You can even do Kegels while working at
your desk or watching TV.)
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