The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.
Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable. Exercise is not dangerous for your baby – there is some evidence that active pregnant women are less likely to experience problems in later pregnancy and labour.
For all pregnant women: check with your doctor or midwife before beginning an exercise program, especially if you have never exercised before – some care providers may advise newcomers to aerobic exercise to wait until the second trimester to begin. Other recommended precautions: avoid overheating and dehydration, breathe normally (no holding your breath), and steer clear of exercises that involve lying on your back after the fourth month.
1) Tailor stretch
Tailor stretches target pelvic, hip, and thigh muscles. They can also help lessen low back pain.
– Tailor sit. Sit with your knees bent and ankles crossed. Lean forward a little, keeping your back straight.
– Tailor press. Sit with your knees bent and the bottoms of your feet together. Place your hands under your knees. Press the knees down against your hands and your hands up against the knees. Hold a few seconds and release.
2) Wall pushup
– Wall push-up during pregnancy helps in toning the arm muscles as well as strengthening the legs and back of women during their first two trimesters.
All you need to do is place the palm of your hands on a wall and push up and down. Ensure that your back is inclined and your rear is in line with your back for effective results.
3) Biceps and shoulders
– Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides. – Hold a 3 – 6 pound weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle.
Keeping your elbows bent, lift the weights to shoulder height. Lower your arms to your sides, then straighten to return to starting position. Repeat for reps.
4) Core, arms and back
– Take your position as you want to do a push up. Get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don’t arch your back or let your belly sag.
Hold for 1 to 2 breaths, working up to 5 breaths.
5) Back, biceps and triceps
– Place your right knee on a chair, left foot on the floor. Bend forward, back parallel to the floor and place your right hand on the seat. Hold a 3 – 6-pound weight in your left hand, arm extended down and in line with your shoulder, palm facing in.
As in previous exercise, bend your left elbow up so that your arm forms a 90-degree angle and then return to starting position. Repeat for reps and then switch sides.