Thinking of the best pregnancy exercises to help you burn some fat and keep in shape? For a lot of women, keeping in shape when pregnant can be a big headache. It doesn’t have to be!
You don’t need to have some rigorous workouts or some very special recipes and foods when pregnant to stay fit.
The good thing about these pregnancy exercises is that you can do them with ease, at home or around your home and have that body that you love.
Apart from helping you burn fat, regular exercising when pregnant helps to prepare your body for the strain and pressure of labor.
Research has shown that women who exercise when pregnant may have reduced risk of premature delivery and shorter labor duration.
Also, pregnant women who workout are less likely to need pain relief.
They have their pelvic and cervical muscles better prepared for dilation and recover from childbirth faster than women who don’t exercise.
Regular, moderate exercise is not only beneficial to the mother, but might also help give the baby a healthy start to life.
Research has shown that when pregnant women exercise, their developing babies have a much lower heart rate.
Some authors suggest that active mothers tend to have babies with a more healthier birth weight.
We’ve listed 10 pregnancy exercises that can help pregnant moms burn fat easily.
Not one who likes to pump muscle and take early morning jogs? Well, brisk walking might work perfectly for you.
Believed to be one of the best cardiovascular exercises for pregnant women, it keeps you fit without getting your ankles and knees sore.
Brisk walking helps tone muscle and also improves your mood.
For beginners, start by walking shorter distances at least three times a week.
You can then go ahead increase your speed and walking distance steadily every week.
Gratefully, you can do this exercise anywhere and you don’t any equipment to get it done.
All you may need will be a comfortable pair of shoes.
The good thing about brisk walking is that you can do this all through the duration of your pregnancy.
Fitness experts, as well as healthcare providers, recommend swimming as one of the best and perhaps the safest pregnancy exercise according to experts.
It is one of the very best cardiovascular exercises for pregnant mothers and offers some benefits for the baby too!
Swimming is ideal because it benefits the heart and lets you feel weightless for a bit.
This exercise helps to flex your arm and leg muscles, reduces swelling of your joints and is particularly beneficial for women with lower back pain.
Might not seem like your regular kind of workout, but it works!
Dancing queen or not, as a pregnant woman, you can pump up your heart rate and get your juices flowing with a little bit of dancing.
Whether at home or at a gym/studio dance class, you can rock gently and steadily to your favorite songs while you burn some fat and sweat it out.
You might need to avoid some overtly acrobatic dance moves that might need you to jump, swirl or shake vigorously.
For those who are not fans of dance, you can try this one.
Aerobic exercises are another very helpful exercises for pregnant moms.
They help strengthen your heart, tone your muscles, and help you burn fat quite easily.
Whether you do these as a part of a group, or you go it solo, you sure will enjoy that increased pump of energy you’ll feel.
Best Pregnancy Exercises
Aerobic exercises such as planks and pile also help improve your flexibility too.
Joining a group of other pregnant moms for an aerobics class is not a bad idea, as you will enjoy the bonding among your peers.
Yoga and Stretching
If you’re looking out for an exercise that will not only tone your muscle and keep you flexible, then yoga is for you.
Yoga also helps you stretch, tones your core muscles, eases back pain, and doesn’t get your joints and feet sore.
Stretching is a great way to keep your body limber and relaxed as well as prevent muscle strain.
Add stretching to your aerobics and cardiovascular exercises to get a complete workout.
Research shows that pregnant women who do yoga tend to have a shorter labor and are a lot more comfortable.
Also, ensure to avoid overstretching and don’t lie on your back after your first trimester.
To burn some fat on your legs and lower abdomen, you may want to do some cycling as this is one of the most ideal pregnancy exercises.
It is generally safer to ride a stationary bike as you may not be perfect with balancing your regular bicycle.
Cycling helps boost your heart rate, tone your leg muscles and doesn’t get your joints sore.
To be more comfortable as your tummy grows, you can raise the handlebars for greater comfort.
Abdominal exercises can help relieve back pain.
They also help you maintain an upright posture, one that a lot of women find hard to maintain once the baby bump gets bigger and bigger.
Try these two very safe abdominal exercises:
Kneeling Pelvic Tilt
Kneel on the floor with your palms spread flat.
Tighten your stomach muscles ensuring your tummy doesn’t sag loose, then slowly arch your back upwards.
Standing Pelvic Tilt
Lean gently on a wall, then balance your feet at least 3 inches away.
Tighten your stomach muscles as well as your buttocks and press your low back to touch the wall.
Do this repeatedly for 10 to 15 minutes.
One exercise that is sure to help you exercise your heart and build your endurance when pregnant is jogging.
Although the intensity should be lesser as you approach your expected delivery date, it helps to start early to gain endurance.
For starters, it makes sense to run shorter routes and at a slow pace at first, then steadily build up as you gain more stamina.
It’s a great way to burn those calories and stay fit.
Although not a compulsory option when pregnant, weight training can help you gain strength and maintain muscle tone pre- and post- delivery.
They key is to start your routine early, use only light weights and don’t be too rigorous with the weights or your routine.
Basic routines to try are the curls and the one-arm row.
If you didn’t start early in your pregnancy, it’s best to do any of the other less rigorous exercise listed in this guide, such as swimming, stretching, and abdominals.
Always ensure to get proper advice as to what exercise routine best suits your body, weight, and pregnancy before you begin or choose any of these pregnancy exercises.