During the first month of pregnancy, you see a lot of changes in your body. You often feel fatigued and nauseated in the first month. But, exercising during pregnancy help you in lifting your spirits and also prepares you for what is going to come in next few months.
While it is essential to exercise during the pregnancy period, but it is also important to be extra cautious during the workouts.
We will suggest you some exercises that you can do in your pregnancy period and are completely safe.
Warm up exercises: In any kind of workout, warm up exercises play an important role. It is important to give your body a warm-up for at least 10 minutes before you start any exercise. Warm up exercises also hold importance due to the fact that the ability of the vascular system to react is not the same as it is in normal circumstances.
Some of the warm up exercises include wall side exercise, body weight squat, and clamshell etc. These exercises ensure an injury free time for the next exercises.
The strength exercises: This category of exercises is the most vital one since pregnancy and delivery require strength. Strengthening your abdominal and back muscles helps in preventing the lower back pain that’s common during pregnancy
Bicep curls are a great way to begin during pregnancy. Start with light weights and try to do 8-10 reps. Do not increase the weights instantly. Other exercises include Braced squat, side planks and dumbbell row etc.
Weight training helps you build stamina, which you need during labor and delivery. Doing Strength training throughout pregnancy can also help you keep your weight gain within a healthy range for your body.
If you do not wish to go to the gym and prefer to do exercises at your home itself, then you can go for Pushups and head and shoulder raise. While Push-ups are an excellent way to strengthen your upper body muscles, head and shoulder raise will help you to tone your abdominal muscles.
While exercises will help you a lot during pregnancy, it is always beneficial to check with your doctor which exercises will be good for your body. Also, since exercise burns calories, it is important to eat good food.