Physical activity and workouts during pregnancy

Pregnancy as a specific period of a woman's life has its peculiarities that require a special diet and physical activity. An active lifestyle is recommended by specialists because it brings many benefits for both the mother and the baby. The movement alleviates all the discomforts during pregnancy, stimulates blood circulation, minimizes perceptions, pain and helps for a more relaxed sleep. What are the most useful and safe activities for pregnant women?

Pilates, yoga

They are recommended because they are lightweight stretching that emphasizes proper body posture, even breathing.

Pilates exercises work on the balance, both physically and emotionally, improving concentration and proper breathing. This activity is suitable for pregnant women because the movements themselves are smooth, without unnecessary strain and do not lead to exhaustion of the body.

Yoga, in turn, improves blood circulation, the posture, makes the pelvic floor muscles stable, which are under constant tension from the baby's weight. Although it is an activity that loads with tone and energy, it is necessary before each workout to inform your instructor about the week in which you are pregnant and to familiarize yourself with the specifics about your health.

Callanetics

These exercises are also extremely appropriate because they are characterized by moderate intensity. They are a great way to reduce discomfort from the onset of changes in the body - constant fatigue, severe back and pelvic pain, constipation.

Walking or light jogging

Another good idea for physical activity, in the open air. Besides, moving, nature is charging out. It is advisable to have 30 to 60 minutes of walking or slow, unbalanced running. Of course, it is very important to listen to your body and stop the activity if you feel some discomfort.

Swimming and water gymnastics

There are special courses in aqua-gymnastics for future mothers, which are the perfect choice for eliminating everyday stress. Water activities, improve motor activity, stimulate blood circulation and eliminate worrying feelings and negative thoughts. They are also ideal exercises for relaxing and achieving emotional balance.

Weight training

They are not forbidden to practice by future mothers and have their own benefits, but they are only recommended if you had such physical training before pregnancy. Consult with the instructor what poses are safe because there are movements such as lifting weights over the head or abdomen that are not recommended and should be avoided.

The majority of women, during pregnancy, are possible to experience constant fatigue and irritation - training is here to help. They help to infuse additional energy and strength, and are a great way to relax. Here are some ideas that will unload and load you with a tone:

Exercise 1

Stand upright with your hands, tight against the body. Lift them slowly and evenly sideways and upwards and breathe in. Then take them down and exhale. Repeat 6-7 times. This workout will help you overcome the pain in the back, restore the balance and energize.

Exercise 2

This is the so-called "cat's back" exercise. Stand on your knees with your hands on the bed on the ground. Inhale deeply and exhale with your back straight, bending your head forward and twisting the spine up like a cat. Then straighten your back and take the air again. Repeat 10 times. This workout helps with back pain, improves balance and breathing.

Exercise 3

Stand upright with slightly loose and straight legs. Tilt your body slowly forward and then slightly off to one foot. Stand up and take the same position, then repeat the action on the other side. Repeat up to 20 times. Typical pregnancy pains and traumas can be avoided or reduced precisely through this exercise.

Exercise 4

Take a chair and stand straight behind it. Grab its back in front of you and squat on one-third of the full squat, then go back to the starting position. Repeat 5 times. As your pregnancy progresses, the posture inevitably changes, and to compensate for the weight you can bet on this exercise that works to improve balance and focuses on the correct posture of the body. By systematically performing it, you will reduce tension in your back and eliminate the risk of future pain.

Exercise 5

You will need a Swiss ball for this workout. Stand straight and place it on your left hip. Then lift your left foot to the side and try to balance with the other. Repeat 10 times each side.

Important clarifications:

• Before choosing a training program, it is necessary to consult with your supervising physician because each pregnancy has its own individual specifics.
• No matter what exercise you choose to do, if you feel even a slight malaise you have to stop the activity.

Which exercises should you avoid?

These are the ones that involve straining abdominal muscles. Intensive, forceful and stressful workouts are also not recommended, as they should be as light and relaxing as possible during pregnancy to avoid exhaustion of the body but only to tone it.

What are the exercises that are useful and should be performed more often?

The most important are those that stretch the calves, the front and back thighs and the scapular muscles because they precisely affect the position of the pelvic floor, on which depends the calm and seamless birth. Focus on activities that improve breathing, because it is also important in pregnancy.

Balanced, safe training regime will help you to cope with stress, make you feel fresh and positive.