For women who are pregnant, staying fit and healthy is a must not just for yourself but for the baby that is growing inside of you. There are mixed emotions when it comes to exercising while you are pregnant but there are studies that show that moms who work out while they are pregnant develop babies with healthy cardiovascular system compared to mothers who don’t exercise.
As with all exercises, it is important that you listen to what your body is saying. If you feel breathless, take the time to rest in between exercise. If you are a bit dizzy, sit down and rest. Your body knows how it feels so you should pay attention to it especially when you’re exercising.
So which exercises are appropriate for you at this stage? Here are some suggestions to consider.
- Go for walks. Cardio exercises are perfect for pregnant women as this will help you keep your heart healthy. Aim for 10 minute walks at the start and on an incline to build your stamina. You can extend your walks the following week to build strength too.
- Swimming helps. Another cardio workout that will not hurt you during your pregnancy is swimming. The buoyancy of the water helps reduce the pressure on your joints as well as your back plus it will be a good workout to improve your heart and overall health. This is also quite relaxing especially when the water is cool.
- Squats. Working on your leg muscles is also possible when you are pregnant and it is also deemed necessary especially when your tummy will grow bigger as your pregnancy progresses. Stand with your feet about hip-width apart with your feet turned out slightly. Keep your back straight and engage your core as you push your hips back while bending your knees to lower yourself into a squat. Do this slowly so as not to lose your balance especially when your belly is a bit bigger now. Do 12 reps.
- Bicep curls. There is nothing wrong with lifting weights when you are pregnant. It is important, however, that you should lift weights that are just within your capabilities. When it comes to lifting weights to tone your muscles, you can start with bicep curls. You will need 5 to 10 pounds dumbbells for this. Stand with your back straight and your feet about hip-width apart with a dumbbell in each hand and your arms at your sides. Your palms should be facing forward. Bring the weights toward your chest by bending your elbows to raise your arms upward. Make sure that you do not swing the moments to bring them up. Lower them back down slowly and repeat.
These are just a few pregnancy workouts that you can do to maintain a fit body even when you are with child. You should discuss your workout plans with your doctor to ensure that you don’t overwork yourself too much that can harm the baby.