Doing exercises, yoga during pregnancy is very important to keep your body and the baby inside healthy . I have already shared the benefits of doing exercise in the previous post (read HERE). So in today's post I am going to talk about few simple and easy exercises which you can do during pregnancy.
[ Note : Here I want to clear that, I am not an expert nor a doctor.. I am currently on my third trimester of second pregnancy and I am writing this as per my own experience with my first pregnancy and as per my gynecologist's advice. You can consult your gynecologist before doing any kind of activity during pregnancy to avoid any risk. ]
You should avoid doing exercises during pregnancy if you have any complications like bleeding, Diabetis, heart issue, asthma, etc.
So let's move towards the topic and find below few simple exercises which can make your pregnancy journey smoother and healthier.
1 : Walking - Walking is the one of the best exercise during pregnancy. You can do this through out your all trimesters . But it is good to start walking around 6months onwards of pregnancy. Always wear comfortable shoes and choose a plain surface to walk. Don't walk till you become breathless. If possible take a small break in between and relax a bit. Carrying a water bottle is must. 20-25minutes walk in one session is sufficient .
2 : Swimming - Swimming is another great way to exercise. Walking in water is effortless and effective for body. But for that you need an expert to guide. If you are comfortable in swimming before conceiving then it is not difficult for you do this. Before swimming, do make sure you have your meal at least one hour before .
3 : Prenatal Yoga - Doing meditation, breathing yoga, butterfly yoga is really beneficial during last trimester. Meditation bring calmness in mind which helps you feel fresh and calm through out the day. For breathing yoga you need to hold your breath for smaller span of time (around 1min. or so) and leave that. You can also do Anulombilom. This will help to hold breath during delivery. In the same way butterfly yoga helps to relax the muscles around lower abdomen area and is beneficial to get a comfortable delivery. Another thing is, you can stretch your legs and hands by sitting on the floor. This will relax your muscles and make you feel free .
4 - Low Impact Aerobics - This kind aerobics doesn't include jumping, fast running, high kicking, etc. In this kind one foot always touches the ground. There are special aerobics institutions for pregnant women. For these kind of aerobics, you will need an expert's supervision. Low impact aerobics is very much necessary during pregnancy and it relax the muscles around pelvic area..
5 : Squatting and Pelvic tilt exercises - These exercises prepare your body for labor . Squatting helps to open up pelvic during labor easily. Pelvic tilt exercise relax the lower abdominal muscles and reduce back pain.. You can do those exercises at per your convinent at any time of the day .
For squatting, you can start this when you are in your >36 weeks, that's what my gynac told me. Take 5 mins. throughout the day and do this several times.. This will also help the baby to come downward easily which helps you for a normal delivery.
For pelvic tilt, you can do that after entering your third trimester as per my gynac. For this you can sleep on the bed (obviously a flat surface )or any comfortable place and put your legs on the wall and try to move the foot upward direction like you are walking on the wall. Hope that's making sense to you. I am not so good in explaining things.. You can do this after taking your meals or anytime of the day. .
Before going for any kind of exercise or yoga, you need to remember that not to exhaust the body. You need to know your limit to stop . It is so important to drink sufficient amount of water to keep body hydrated through out the day and eat healthy and nutritious to get a healthy baby.
Happy Pregnancy ..❤
Hope you found this post helpful. See you with more #PregnancyGuide posts very soon. Till then stay happy and healthy..
Xoxo.. 😄
[ Note : Here I want to clear that, I am not an expert nor a doctor.. I am currently on my third trimester of second pregnancy and I am writing this as per my own experience with my first pregnancy and as per my gynecologist's advice. You can consult your gynecologist before doing any kind of activity during pregnancy to avoid any risk. ]
You should avoid doing exercises during pregnancy if you have any complications like bleeding, Diabetis, heart issue, asthma, etc.
So let's move towards the topic and find below few simple exercises which can make your pregnancy journey smoother and healthier.
1 : Walking - Walking is the one of the best exercise during pregnancy. You can do this through out your all trimesters . But it is good to start walking around 6months onwards of pregnancy. Always wear comfortable shoes and choose a plain surface to walk. Don't walk till you become breathless. If possible take a small break in between and relax a bit. Carrying a water bottle is must. 20-25minutes walk in one session is sufficient .
2 : Swimming - Swimming is another great way to exercise. Walking in water is effortless and effective for body. But for that you need an expert to guide. If you are comfortable in swimming before conceiving then it is not difficult for you do this. Before swimming, do make sure you have your meal at least one hour before .
3 : Prenatal Yoga - Doing meditation, breathing yoga, butterfly yoga is really beneficial during last trimester. Meditation bring calmness in mind which helps you feel fresh and calm through out the day. For breathing yoga you need to hold your breath for smaller span of time (around 1min. or so) and leave that. You can also do Anulombilom. This will help to hold breath during delivery. In the same way butterfly yoga helps to relax the muscles around lower abdomen area and is beneficial to get a comfortable delivery. Another thing is, you can stretch your legs and hands by sitting on the floor. This will relax your muscles and make you feel free .
4 - Low Impact Aerobics - This kind aerobics doesn't include jumping, fast running, high kicking, etc. In this kind one foot always touches the ground. There are special aerobics institutions for pregnant women. For these kind of aerobics, you will need an expert's supervision. Low impact aerobics is very much necessary during pregnancy and it relax the muscles around pelvic area..
5 : Squatting and Pelvic tilt exercises - These exercises prepare your body for labor . Squatting helps to open up pelvic during labor easily. Pelvic tilt exercise relax the lower abdominal muscles and reduce back pain.. You can do those exercises at per your convinent at any time of the day .
For squatting, you can start this when you are in your >36 weeks, that's what my gynac told me. Take 5 mins. throughout the day and do this several times.. This will also help the baby to come downward easily which helps you for a normal delivery.
For pelvic tilt, you can do that after entering your third trimester as per my gynac. For this you can sleep on the bed (obviously a flat surface )or any comfortable place and put your legs on the wall and try to move the foot upward direction like you are walking on the wall. Hope that's making sense to you. I am not so good in explaining things.. You can do this after taking your meals or anytime of the day. .
Before going for any kind of exercise or yoga, you need to remember that not to exhaust the body. You need to know your limit to stop . It is so important to drink sufficient amount of water to keep body hydrated through out the day and eat healthy and nutritious to get a healthy baby.
Happy Pregnancy ..❤
Hope you found this post helpful. See you with more #PregnancyGuide posts very soon. Till then stay happy and healthy..
Xoxo.. 😄
