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Exercise for pregnant women isn’t bad, in fact it is beneficial not only to yourself but the baby as well.  We will go over what exercises pregnant women can do and why they should be doing these exercises during their pregnancy.

But first, no matter what physical condition you are in you should always talk to your health care provider.  If you are already a regular at the gym or have a consistent exercise routine going, then you probably are able to keep your routine going and adjust it accordingly.  Remember, try and keep your heart rate under 140 beats per minutes, and never let yourself get overheated or dehydrated.

9 Exercises for Pregnant Women

 Kegel Exercises:

Perform Kegel exercises during a pregnancy will often make it easier to give  birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery.

By toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids.

Kegel exercises are also recommended after pregnancy to promote perinatal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, and no one knows you’re doing them.

Swimming:

Many health care providers and fitness professionals say swimming is the safest exercise for pregnant women. Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. Avoid scuba diving or water skiing.

Walking:

Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.

Running & Jogging:

Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you’re well hydrated, avoid over-heating , and wear good shoes.

Bicycling:

The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so your are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.

Stair Climbing Machines:

These machines pose a small risk of falling. However, side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.

Yoga:

Yoga has a long standing reputation for relieving stress and pressure on your body. Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous. Some yoga instructors offer special classes for pregnant women. Avoid lying flat on your back for extended periods of time and try not to overstretch.

There are a number of DVDs out that educate and equip you for doing yoga from the comfort of your own home. Here is one to help get you started.

Aerobics:

If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you’ll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time.

Dance:

Dancing can be done in your home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping, and jumping.

 So Why Do These Activities?

1. Regular exercise during pregnancy builds stamina, strengthens and prepares your muscles and body for the delivery process.
2. Continues activities such as running helps to reduce fatigue, nausea and constipation.
3. Women who are healthier throughout their pregnancy have fewer c-section then those who are not.
4. Expecting moms who run, will experience less lower back pain.
5. Maternity fitness contributes to shorter labor and less delivery complications, such as c-sections as mentioned above.
6. Exercising helps to distribute fluids throughout the body, thus having less swelling of the extremities.
7. Exercise during pregnancy leads to a quicker recovery and returns yo to your pre-pregnancy weight.
8. Fit moms have a lot less anxiety and stress related pregnancy issues, thus helping them to sleep better.

Why Exercise for Your Baby?

1.  A fitness regiment while pregnant will better prepare the baby for transition from the womb.
2. Running while pregnant, increase the blood circulation throughout your body and to the placenta, supplying your baby with nutrition and oxygen
3. Running while pregnant has been proven to increase a newborns ability to self calm and self quiet.
4. Regular exercise decreases baby fat without decrease normal growth.
5. Running has be known to increase fetal movement, which studies have shown leads to a quicker development of oral language skills

Exercises to Avoid While Being Pregnant

Skiing:

Although cross-country skiing is a fairly safe sport for pregnant women, there is a risk of falling. Downhill skiing has a greater risk of falling and is not recommended while pregnant.

Water Skiing:

Water skiing could result in abdominal trauma, especially in the second and third trimesters.

Horseback Riding:

Riding a horse can involve a lot of jolts and quick movements, which can really hurt you and your baby. There is also a risk of falling.

When you Exercise:

Don’t wear tight clothes, but do wear a good sports bra that will give you good support. Wear shoes that have good support and are not slippery, so you won’t fall. Breathe deeply, drink a lot of water, and remember to keep your heart rate under 140 beats per minute. Avoid jerking motions and lying on your back for extended periods of time.

Stop exercising if you have any vaginal bleeding, dizziness, faintness, shortness of breath, contractions, or nauseous feelings.

If you have enjoyed workout while your where pregnant, and want to continue after giving birth, but aren’t sure if you will have the time.  Then I suggest you give Holly Rigsby’s, Fit Yummy Mummy Lifestyle System a look over.

Holly has created a laser targeted diet and exercise plan, for losing weight and keeping in shape after pregnancy.  This is one of the most popular diet and exercise program designed specifically for moms after pregnancy.

With this program you can you can lose that pregnancy weight in less than 15 minutes a day from the comfort of your own home.

With the Fit Yummy Mummy Lifestyle System, you can lose fat in the comfort of your own home allowing you to…

• Reclaim your tight body and butt
• Tone your arms, legs, and abs
• Reverse the aging process
• Lift your glutes
• And perk up your chest

You can click over to Holly Rigsby’s website and learn more about her program: click here

Fit Yummy Mummy sells for $37.00 and comes with a 60 day money back guarantee, so it’s definitely worth checking out.

The best part is that the The Fit Yummy Mummy Lifestyle is NOT…

• Plastic surgery
• A starvation or fad “crash” diet
• A program that requires you to sacrifice family time
• Long, slow, mind-numbingly boring cardio workouts
• Heavy-lifting workouts that cause your thigh and arm muscles to “bulk-up”

So go to Holly’s website and learn more about her program: click here

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