The 10 Best Exercises Pregnant Women Should Do
There are many choices of exercises pregnant women are able to do.
Even though exercising pregnant has certain precautions you should follow, the amount of exercises to choose from are still plentiful.
The best exercises pregnant women can do will be an exercise in which: - There is as little risk as possible from falling or bumping your stomach - You can control your body temperature and heart rate to a certain extent - They give the results and benefits your seeking through exercise.
Here are the 10 best exercises pregnant women should have in their workout routine: 10) Resistance Exercises Using Bands - I know this is a pretty broad category of exercises, but you can perform nearly any motion using exercise bands.
When you become pregnant, you want to eliminate the possibility of dropping a dumbbell on your stomach.
This is easily fixed with bands.
Increase the amount of reps you get and tone your muscles.
9) Stair Climbing Machine - This machine is a great machine for developing your cardiovascular strength as well as your leg muscles.
There is very little risk of falling, and these machines usually have side rails you can balance and hold onto.
8) Cobbler Pose - This exercise works wonders for expanding the hips and stretching the pelvic area.
To do this exercise, simply place your feet together with your soles of your feet touching each other.
With both knees bent, slowly press your knees apart towards the ground.
Hold the bottom position for 10 seconds.
7) Pelvic Tilt - This is just like the Cat Pose used in yoga.
This specific exercise is amazing for reducing lower back pain.
During pregnancy, this is a very common problem that can be helped with this exercise.
Begin on your hands on knees.
Keep your back straight with your head facing the floor.
While exhaling, gently pull your shoulders upward allowing your lower back to sink downward.
Then take a deep controlled breath in and round your back.
This will help develop your core and stretch your back.
6) Aerobics - Aerobics can be great for both the beginner and the advanced exerciser.
If you never exercised before you got pregnant, I would suggest starting in a beginner or prenatal pregnancy class.
They are a great starting point that gives you great overall fitness and direction on where to go.
5) Walking - This is of course one of the most basic exercise forms out there.
Walking just 30 minutes a day can have many benefits.
It is low impact on your body and will provide a good workout for your legs and lungs.
4) Squat - The squat has so many benefits when used properly no matter what shape your in.
While being pregnant, I would suggest doing a plie squat more than your basic squat.
Do this by keeping your toes pointed outwards away from each other.
Gently lower body to a comfortable level and use your thigh muscles to push upward.
3) Yoga - I covered only one pose in yoga earlier in the article but the other poses have a great benefit as well.
Being flexible and balanced is very important to have an easier labor.
The practice of controlling your breathing will also play a vital part in this as well as helping you control stress.
2) Swimming - Out of all the exercises pregnant women should be doing, swimming is the number one for an overall body workout.
Swimming provides a low impact resistance exercise that requires ever muscle to interact.
It will also build up your cardiovascular strength as well.
1) Kegels - Kegels aren't exactly used in an exercise program unless you are pregnant.
Any exercise to strengthen the kegel muscle will greatly help with labor.
They should never be overlooked especially while pregnant.
You can perform these exercises anywhere anytime of the day and no one will notice.
To perform a kegel exercise, you have to contract the muscles of the pelvic floor.
This can be done by trying to stop the flow of urine.
Concentrate on flexing those muscles and hold for 5 seconds each rep.
Even though exercising pregnant has certain precautions you should follow, the amount of exercises to choose from are still plentiful.
The best exercises pregnant women can do will be an exercise in which: - There is as little risk as possible from falling or bumping your stomach - You can control your body temperature and heart rate to a certain extent - They give the results and benefits your seeking through exercise.
Here are the 10 best exercises pregnant women should have in their workout routine: 10) Resistance Exercises Using Bands - I know this is a pretty broad category of exercises, but you can perform nearly any motion using exercise bands.
When you become pregnant, you want to eliminate the possibility of dropping a dumbbell on your stomach.
This is easily fixed with bands.
Increase the amount of reps you get and tone your muscles.
9) Stair Climbing Machine - This machine is a great machine for developing your cardiovascular strength as well as your leg muscles.
There is very little risk of falling, and these machines usually have side rails you can balance and hold onto.
8) Cobbler Pose - This exercise works wonders for expanding the hips and stretching the pelvic area.
To do this exercise, simply place your feet together with your soles of your feet touching each other.
With both knees bent, slowly press your knees apart towards the ground.
Hold the bottom position for 10 seconds.
7) Pelvic Tilt - This is just like the Cat Pose used in yoga.
This specific exercise is amazing for reducing lower back pain.
During pregnancy, this is a very common problem that can be helped with this exercise.
Begin on your hands on knees.
Keep your back straight with your head facing the floor.
While exhaling, gently pull your shoulders upward allowing your lower back to sink downward.
Then take a deep controlled breath in and round your back.
This will help develop your core and stretch your back.
6) Aerobics - Aerobics can be great for both the beginner and the advanced exerciser.
If you never exercised before you got pregnant, I would suggest starting in a beginner or prenatal pregnancy class.
They are a great starting point that gives you great overall fitness and direction on where to go.
5) Walking - This is of course one of the most basic exercise forms out there.
Walking just 30 minutes a day can have many benefits.
It is low impact on your body and will provide a good workout for your legs and lungs.
4) Squat - The squat has so many benefits when used properly no matter what shape your in.
While being pregnant, I would suggest doing a plie squat more than your basic squat.
Do this by keeping your toes pointed outwards away from each other.
Gently lower body to a comfortable level and use your thigh muscles to push upward.
3) Yoga - I covered only one pose in yoga earlier in the article but the other poses have a great benefit as well.
Being flexible and balanced is very important to have an easier labor.
The practice of controlling your breathing will also play a vital part in this as well as helping you control stress.
2) Swimming - Out of all the exercises pregnant women should be doing, swimming is the number one for an overall body workout.
Swimming provides a low impact resistance exercise that requires ever muscle to interact.
It will also build up your cardiovascular strength as well.
1) Kegels - Kegels aren't exactly used in an exercise program unless you are pregnant.
Any exercise to strengthen the kegel muscle will greatly help with labor.
They should never be overlooked especially while pregnant.
You can perform these exercises anywhere anytime of the day and no one will notice.
To perform a kegel exercise, you have to contract the muscles of the pelvic floor.
This can be done by trying to stop the flow of urine.
Concentrate on flexing those muscles and hold for 5 seconds each rep.