When you are pregnant, it’s important to keep your fitness routine going and to get your body in shape. This is one reason that you might consider doing some gym workouts for pregnant women. But first, you need to be sure that you are healthy enough to even attempt to do workouts at all. If you have any health conditions, you should see a doctor first. But the following workouts can definitely help get you started and continue to help you as your pregnancy progresses.
- Back Exercises
Do back exercises, especially those that involve rotating your arms and shoulder muscles, on a daily basis. You can do simple back exercises like a push-up. Do these on a firm surface with no extra pressure (such as on the bed) and don’t strain at all. Start with this exercise and add weights as you progress.
- Arms & Biceps
Do simple push-ups in which your arms are lifted. Use a mirror to make sure that your arms are parallel to the floor. This will help to prevent any bulging and keeps your skin tight. To do this during your pregnancy, try to do these exercises while lying against a wall. You can also do these arms on the bed if you have an extra-large bed to accommodate your growing belly.
- Shoulder Exercises
Do shoulder exercises that also incorporate flexibility. As your belly grows, you may find that you are lifting your shoulders instead of the bones in your back. This is because your ligaments, which are supposed to keep your spine in line, have expanded and are now longer than they were when you were pregnant. To stretch out the ligaments, lie on your side and lift your head off the ground a bit. Hold that position and then return to the starting position.
Do chest stretches. These include an extended pause at the top of a pushup. Then lower yourself slowly until your chest touches the floor and hold there. Repeat this several times.
- Ab Exercises
Do abdominal exercises that strengthen your core. These are the muscles of your abdomen, which support your internal organs. If you want to get them stronger, you need to be straining, which causes a bulge of fluid into the abdomen. To do these abs crunches, lean against a sturdy countertop or prop up a wall for balance.
- Knee Raises & Leg Raises
Lie flat on your back. Then raise one leg up and the other across your body. Do as many as you can, without holding your breath. Slowly lower yourself and repeat the process. This will stretch your quadriceps, hamstrings, and calf muscles.
Do cardiovascular and aerobic exercises while running, jogging, or biking. When the baby is born, you’ll need to keep up with your regular activities so it’s important to build up your endurance levels as much as possible. It’s also good to add in some strength training to keep your body flexible. There’s no reason why you can’t have an active lifestyle while you’re pregnant. That way, you won’t feel like you’re dragging yourself through your daily routines.
- Leg Raises & Squats
Lie flat on the floor. Then raise either your legs or your arms over your head. Hold your breath and then release. For squats, do as many as you can, keeping your knees bent and your upper body straight.
- Leg Lifts
Locate the nearest chair and place your feet firmly on the floor. Then slowly lift your legs off the ground. Don’t hold your breath when lifting. This exercise works the quadriceps, as well as the hamstrings.
- Cardiovascular exercices
There are some other exercises that you may want to try. Some of these include swimming, spinning, cycling, and rowing. These exercises are all considered moderate, meaning they are low impact and still effective exercise options. Swimming and cycling are good choices because they use your legs, ankles, and heart.
For pregnant women, it’s important to remember that any kind of physical activity should be done slowly and carefully. Don’t push yourself beyond your limits, and make sure that you are taking it easy at all times. The idea is to maintain your current fitness level but to also keep it in check so that you aren’t adding any new stress to your body.
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