Pregnancy is a beautiful period in a woman’s life, and several changes will happen in the body as it prepares to nurture a new life. During this time, women need to take utmost care of their bodies and ensure that they get ample rest.
Indulging in physical exercise in pregnancy is healthy as it reduces constipation, bloating, swelling, and backache. It also helps pregnant women avoid excessive weight gain and sleep better. Plus, working out boosts the mood and energy levels and is healthy for the child.
Having understood the importance of exercise for pregnant women, the next step is identifying the appropriate workout for the different stages of pregnancy. In this article, you will discover several exercises suitable for your pregnancy workout for each trimester.
During the first trimester, the foetus is very small, and you will not have a bulging baby bump to hinder your exercise plans. At this stage, you can grab a comfortable pair of shoes and go walking or running. This type of exercise for pregnant women strengthens their heart and builds endurance. If you are keen on full-body exercise, swimming is the safest option for you in the early stage of your pregnancy.
During the first trimester, you can ride your cycle if you are comfortable in it. Dance sessions that do not include leaping, twirling, and jumping are also safe for you. You can also do a Pilates workout, as long as you do it in moderation and do not exert yourself on the stomach stretches.
Apart from these, weighted squats or reverse lunges are also excellent options for you to explore. These pregnancy exercises are not only safe for you and the baby, but also help you build strength in your legs and glutes and stability in your core. Additionally, these exercises can be performed without any equipment; for weighted squats, for example, you can simply hold 2 water bottles in each hand if you don’t have dumbbells.
Most of the safe pregnancy workouts in the second trimester for women who didn’t used to work out regularly before getting pregnant generally include activities with low exertion levels, such as yoga. However, swimming is an excellent high-intensity exercise that you can perform during your second trimester without any worry; just make sure that the pool you are visiting is sanitised properly to avoid getting infections from the common pool shared by many people. At this stage, your baby bump will make its appearance, and we recommend that you switch to stationary cycling instead of taking a bike ride around the corner to reduce the chances of a fall.
Slow jogging and walking are healthy for you as well as your baby. Regular consumption of a nutritious protein powder for expecting women will improve your stamina for working out.
Single arm rows are excellent suggestions for pregnancy workouts that can help you train your muscles and get stronger. Targeting your backs and arms, here’s how to perform single arm rows:
Additionally, tricep push-ups (performed with your knees on the ground) are good for increasing upper-body strength as well.
Most third-trimester workouts focus on preparing your body for labour and include exercises such as pelvic floor exercises. You can continue with your yoga, Pilates, and walking exercises during this stage of the pregnancy or amp it up by doing some pregnancy exercises to train muscles. For active women who want to tone their muscles, squats and lunges are good options for exercise in pregnancy. Even if you don’t consider yourself an active person, you can start practising these exercises in your third trimester. Just remember to be extra careful of slipping and falling.
The third trimester can make it especially difficult for you to move; thus, strengthening your glutes and legs can have a huge pay off. Strong glutes and legs may also help you during the delivery process and post-delivery as well. Several glute-strengthening exercises can be performed safely throughout your pregnancy. Some examples of safe pregnancy exercises include the following:
If you don’t know how to practice any of the pregnancy exercises mentioned here, you can get easy-to-follow tutorials online. Women who are relatively new to working out regularly are advised to start slow. It is also important to exercise adequate caution while working out during pregnancy.
Now that you are aware of the safe pregnancy workouts, you must be all pumped up to begin the regime. But first, you need to learn to listen to your body. If you are exhausted, feel dizzy, or have chest pains, stop exercising immediately.
Pregnancy exercises can be continued only if the mother does not experience any pain in the tummy or pelvis. If there is any irregular breathing, water breaking, palpitations, or vaginal bleeding, you should act upon it immediately and consult your gynaecologist.
Considering all that a woman’s body goes through during this phase of life, nutritional supplements should be consumed during pregnancy. Prohance Mom is an ideal choice for meeting the mineral and vitamin requirements of a pregnant body. The supplement is loaded with 31 vital nutrients, including protein, docosahexaenoic acid, and dietary fibre, making it the best protein powder for pregnant women.
Disclaimer: This blog/publication/editorial/article is meant for awareness/educational purposes and does not constitute or imply an endorsement, sponsorship, or recommendation of any products. Please consult your doctor/healthcare practitioner before starting any diet, medication, or exercise.
