During pregnancy it is very important to take care of yourself, both for your baby to grow and develop properly, and to keep you in shape. Doing physical exercise in this period is not only recommended, but it is very beneficial in many ways. If you stay active during your pregnancy, you will be able to recover much better after having your baby.
In addition, being in good physical shape will help you stay healthier throughout your pregnancy, reducing back pain and other discomforts. It will even help you when giving birth and your recovery will be much faster and more effective. As you can see, there are many benefits of exercising while your pregnancy lasts, however, it is very important that you check with your midwife before doing any activity.
Each woman is different as is each pregnancy, each delivery, and each body. For this reason, you should not compare yourself with other future mothers and you must ensure that each step you take is completely indicated for your specific case. However, there are some exercises that are recommended in principle in almost all cases. This exercise routine is safe and if your doctor sees it well, you can carry it out without problems.
The best exercises for pregnant women
Walking is the main and best exercise for all pregnant women, it does not pose any risk and you can do it every day. You can even start walking from the first trimester, although it is important that the exercise is light and moderate. The first period of pregnancy is the most dangerous, so you should moderate your physical activity for more info visit vtight-gel.com. You can start taking light walks every day; the recommended time is between 30 and 60 minutes.
Benefits of swimming for pregnant women
Starting in the second trimester, the most recommended and healthiest exercise is swimming. This activity will allow you to keep your whole body in shape, as well as being a low impact sport that you can practice while pregnant without greater risk. You can swim for about 30 minutes every day, but don’t forget to warm up for 5 to 10 minutes before starting.
Yoga for pregnant women is perfect to perform throughout your pregnancy. The postures practiced in yoga, as well as breathing, are very beneficial for women during pregnancy. Preparing the body for delivery and learning to control breathing to cope with pain.
Exercise routine for pregnant women
Stand on a foot mat with your legs slightly apart. Start by taking a few minutes of breathing, making wide arches with your arms while taking in and expelling the air. After a few minutes you can do the following exercises:
Raise your heels while raising the opposite arm, that is, when you raise the left heel you must raise the right arm. Hold your breath while you exercise for a minute or two.
Now bend your knees back at a 90 degree angle. While doing this exercise, move your arms while still breathing. Perform 10 repetitions with each leg.
Again, perform the first exercise again, alternating heel and arm raise for about 30 seconds.
Then continue with the heel lift but in this case, also raise your arms. In this case, you should fully stretch those alternating arms and heels each time.
On the mat, breathe again for 30 seconds, forming wide semicircles with the arms.
Exercises on fitness ball
With a fitness ball you can perform hip exercises, very beneficial to prepare your body for delivery. They are easy to find in sports stores and after having your baby it will help you to do recovery exercises. During your pregnancy you can do these exercises with the fitness ball:
Sit on the ball with your legs apart, place your hands on your hips, and circle your hips. Perform 10 repetitions on each side.
Stretch your right leg and right arm for a few seconds, repeat the exercise with your left leg and arm.
You can do this exercise routine every day at home as a complement to another activity such as walking. You will feel more vital and ready for the wonderful moments that are to come.