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5 Simple Exercises for Pregnant Women

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Pregnant women shouldn’t use their being with a child as an excuse to skip working out. As a matter of fact, experts recommend that pregnant women should remain as active as before to have more energy, better body shape, and less pain on the back. You don’t really need to buy some fancy equipment or even spend hours working out. As a matter of fact, even the simplest exercises can do wonders for you even when you’re pregnant.

What work out best suits a pregnant woman? Here are five simple workouts that will leave you feeling good, healthy, and energized.

Plié

This workout targets the butt, hamstrings, and quadriceps while at the same time improves your sense of balance. To start this exercise, stand parallel to a chair with its back towards you. Place your hand on the back of the chair with your feet hip-width apart. Turn out your toes and knees at 45 degrees then pull belly button up and inwards. Bend the knees to lower your torso as low as you can while your back is straight. Go back to your first position. Repeat as often as necessary.

Swimming

Swimming is probably the best workout you can do during pregnancy because there is less pressure on your joints and muscles as well as your baby. Do a stroke that doesn’t hurt your neck, back, or even shoulders such as breaststroke.

Side-Lying Inner and Outer Thigh

Your inner thighs and core muscles will be worked out with this exercise. Start by lying on your right side with your right leg at a 45 degree angle and your head supported by your right forearm. Your left leg should be straight. Place your left arm on the floor for added stability. Slowly lift your left leg as high as your hips then go back down. Repeat for a set number of reps before switching to the other side.

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Weight Training

You will be doing a lot of heavy lifting once you’ve given birth so why not prepare your muscles as early as today? Weight lifting reduces the risk of injuries related to pregnancy while boosting the strength of your joints. If you’re used to lifting heavy weights, you need to cut it in half so as not to put on too much pressure on the baby. You shouldn’t even lie on your back. Make sure that when you lift weights, you are breathing properly so that the blood pressure flowing to your baby won’t get affected.

Yoga

Yoga classes for pregnant women are worth considering as yoga helps with your flexibility and make your joints limber. Also, since yoga can help with blood circulation and even improve your muscle system, you can use the techniques you’ve practiced in class to help you calm down and in control when you are in labor. As you progress in your pregnancy, choose yoga poses that won’t require you to lie down or one that challenges your sense of balance. Keep in mind that your baby is your top priority so make sure that you do yoga carefully.

 

Sources:
http://www.parents.com/pregnancy/my-body/fitness/best-workouts-for-moms-to-be/
http://www.fitpregnancy.com/exercise/prenatal-workouts/5-simple-pregnancy-exercises-every-trimester/slide/1

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