1. Take a quick walk.
If your pre-pregnancy exercise levels were too low, a quick walk around the neighborhood is a great way to start. You'll get a cardio workout without too much impact on your knees and ankles, and it can be done almost anywhere and at any time throughout the entire 9 months.
Security tip :
As your baby grows, his center of gravity changes, and you may lose your sense of balance and coordination. Walk on smooth surfaces; watch out for potholes, rocks and other obstacles. Remember to wear supportive shoes.
Swimming is an ideal exercise during pregnancy, since it represents little risk of injury, and there is no risk of falling on the abdomen and thus injuring your baby.
Exercising in the water gives you a better range of motion without putting pressure on your joints. Even in your ninth month, you can swim, walk, do aerobics, or dance in the water. Aqua gym, for example, is an excellent cardiovascular exercise. Have fun!
While swimming, choose a stroke that feels comfortable and does not strain or injure your neck, shoulders, or back muscles. The breaststroke is a good option, as it does not involve rotation of the torso or belly. Use a floating board to help you strengthen your leg and glute muscles.
Be careful when entering the water; use the railing to keep your balance and avoid slipping. Avoid diving or jumping into the water as this could cause too much abdominal impact. Avoid extremely hot pools, steam rooms, hot tubs, and saunas to minimize the risk of overheating.
Cycling on an exercise bike is generally safe, even if you are just starting an exercise program.
Cycling helps improve your heart rate without putting too much pressure on your joints. As your belly grows, you can increase the height of the handlebars to make you more comfortable. The American Pregnancy Association has established that an exercise bike is safe during your baby's gestation. The bike can help support your weight, and while the shift in the center of gravity makes you more likely to fall off a normal bike, a stationary bike reduces that risk.
Prenatal yoga classes keep your joints flexible and help maintain flexibility. Yoga strengthens the muscular system, stimulates blood circulation and helps you relax, which can have benefits for managing blood pressure during your pregnancy. You can also use techniques learned in yoga class to help you stay calm and in control during labor.
As your pregnancy progresses, don't do poses that challenge your balance. In the second trimester, stay away from poses that require you to lie on your back; in As your baby grows, and the uterus becomes heavier, you could put too much pressure on the veins and arteries and decrease blood flow to the heart.
Also, be careful not to overstretch. Pregnant women produce more relaxin, a hormone that increases joint flexibility and mobility, so it's important to know your limits and hold back a bit when stretching.
5. Aerobics with low impact
What is the difference between high and low impact aerobics? In general, aerobic exercise strengthens the heart and lungs and helps maintain muscle tone. Low-impact aerobics excludes jumping, high kicks, jumping, or running fast. With these exercises, you have one foot on the ground at all times, limiting the amount of stress on your joints and maintaining balance.
This type of aerobic exercise will also protect your pelvic floor. Jumping up and down too much, as well as bouncing, can weaken your pelvic floor muscles and increase your chances of urinary incontinence.
Consider joining an aerobics class geared toward pregnant women. In this way, you can enjoy the company of other expectant moms when exercising under the supervision of an instructor, who is trained to modify the exercises of pregnant clients.
If you have already joined a regular aerobics class, let your instructor know that you are pregnant so that they can modify the exercises or advise against certain movements, and avoid performing positions that would not be beneficial for you and your baby.
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