Getting overweight and out of shape is a general thing that happens to a lady after pregnancy. Your body wears this irregular shape even after you give birth to a baby.
There are lots of benefit to these exercise during and after pregnancy. Some of the advantages include better body shape, less back pain and increase in energy. During pregnancy exercise help you sleep peacefully, improve your mood swings and many more benefits that you are not aware about. Here are some simple exercises which can be done with minimum no of equipments.
8 Simple Exercises for Pregnant Women
- Yoga
Yoga during pregnancy helps you improve body posture and flexibility. It improves your muscle tone and strength. Beside strengthening your muscle system, it stimulates circulation and help you relax. It builds up a stamina into your body and tolerate more anger and stay calm during labor pain. Some other aerobic activity like walking, swimming can also be followed.
Make sure you don’t continue these exercise when you feel pain due to these exercises. It is better to skip those positions that challenge your balance and are painful to you. Consult your yoga teacher for the exercise that best suits your body.
Make sure you are doing yoga at a well ventilated place, on a proper yoga mat with the best quality material. All these points help exclude the discomfort during the yoga sessions.
- Swimming
Swimming is an aerobic activity. It is safe and ideal form of exercise during pregnancy. It is safe exercise for arms, legs and heart. Women ensure that they feel safe while swimming and they complain of zero chances of falling on stomach and injury to baby. They report they feel weightless in water. You are able to swim , walk and carry aerobic activity during ninth month of pregnancy.
- Walking
Walking is safe exercise for pregnancy which can be practiced even during ninth month of pregnancy. It offers no injuries, to knees and ankles. Even if you have never practiced walking during pregnancy, you can start just in small interval. Walk to neighbors home or nearby store rather than going by some vehicle. You can have small naps after lunch or dinner.
- Weight Training
If you are regular weight trainer. Don’t leave training just because you are pregnant. It will not harm you in any way. Practice with light weights. Avoid using weights that overheats your body. Don’t lie flat at your back, during weight training exercise. Try practicing it in postures of yoga.
Buy good quality equipments by genuine stores like Healthkart, for training to avoid any kind of injuries. These accessories will not only make your exercise routine safe but will also help you enjoy it.
- Aerobics
Many ladies follow aerobics for a long time and they stop during pregnancy. Aerobic activities should not be left behind if you have been practicing them before pregnancy. Slight changes are enough so that they don’t interfere to the balance of your body. Joining dance classes where dance moves aren’t very vigorous is also a great way to stay fit. Immediately discontinue these exercises if you feel pain or some breathing problems while doing it. Consult your doctor in case of any concern.
- Running
If you are new to running, do not even start it during pregnancy, as you are new to it and your body is going through lot of changes. For the ladies who are familiar to running and have participated in running activities earlier can continue with that. It is the best exercise for your heart and body. Perform it according to your energy levels, but again, do not start without taking permission from your doctor.
- Stretching
It is a cardio workout you can add to your routine. It prevents your muscle from straining and keeps your limbs, muscles and body relaxed. Stretching is an important part of all exercises. Make sure you do only selected stretches prescribed by your doctor. Use proper accessories like a yoga mat or stretching band, blocks or props for smoother exercise experience.
- Cycling
Instead of going out for cycling prefer cycling indoor. Cycling outside can be risky due to multiple factors. Try cycling on a stationary bike available at Gym. It is the best way to sweat your body with no injuries.
These are some of the simple exercises, that you can practice during pregnancy. You remain fit, healthy and strengthened, unlike other women who do not do any kind of exercise due to lack of knowledge and guidance.
