Top 15 Right Antenatal Exercises

pregnant woman exercise

Exercises for Pregnant Women

Your ankles are swollen, your back and waist aches, and you can’t sleep well (not to talk about constipation and bloating). If only there were things you could do to reduce or even stop the common signs of pregnancy. Turns out, there are ways to limit pregnancy signs: several exercises are the most effective treatment for the pains and aches of the expecting set.

Working out while you are gravid offers a lot of benefits to you and your unborn child. You will get some boost in mood, a reduction in pregnancy symptoms, and a fast postpartum recovery. Your baby may also enjoy a healthier heart, lower Body Mass Index (BMI), and brain health maintenance.

Listen! It does not actually matter if you were a sofa slacker or a strong woman until now. You may still benefit from becoming more active during pregnancy. Exercise is also very safe; in as much you get directions from your practitioner just before the commencement of any familiar or new workout routine and be strict with a few specific pregnancy modifications. So get up, be fast to lace up your sneakers, and get going! But before you begin, go through these guidelines to learn about the best exercises for you.

However, you are expected to consult with your doctor before starting any exercise while pregnant. Endeavor not to exert yourself.  If you feel some kind of breathlessness or discomfort, stop and consult your doctor immediately.

Benefits of Antenatal Exercises:

  • Working out is a nice method to manage unnecessary mood swings and nervousness.
  • Regular exertion during pregnancy would prepare you mentally and physically for child delivery.
  • You would feel more strengthened and relaxed each moment after exercise.
  • It is beneficial to restore normal body mass after delivery.
  • These exercises are also very helpful in preventing pregnancy sprains, aches, and cravings.
  • All antenatal exercises help to aid pregnancy-related weight gain.
  • Very essential to give you a restful and good sleep.

01. Aerobics

These are low impact exercises that are fun to enjoy and would provide the desired and necessary workout. With these easy ante-natal exercises, ensure to keep your health meter up during pregnancy. Go, woman!

02. Kickboxing

With the “go ahead” from a physician, many experienced kickboxers may continue to keep their kicks in the ring. You may discover you are not really as cool or quick as you were before pregnancy, ensure to start slow. To avoid getting jabbed in your belly, leave some space between you and other co-kickboxers, and let everyone in the hall be aware that you are pregnant (or locate another hall for pregnant women).

03. HIIT (High-intensity Interval Training Workouts)

HIIT is not for every expecting mother. These workouts involve more gung ho moves to get your heart rate normalized, followed by some periods of rest. These might be too intense to begin for the very first time, especially when you are expecting.

However, should you have been at HIIT for some time and get the notice from your practitioner, classes might be safe with strict modifications from instructors (jarring movements, avoid jumping, quick directional changes, and choosing to heavyweights). Stop exertion if you are exhausted or feeling out of breath, and drink lots of water.

  1. Yoga

Side Effect of WhiskeyYoga is an exhaustive workout for your body and mind that has been globally accepted by all fitness experts. You can surely practice yoga safely at home. Since it has no side effects, it is, therefore, an ideal exercise for pregnancy.

  1. Meditation

For peace of your mind and body, try meditating for about ten (10) minutes daily. This is a brilliant way of cooling your mind and helping an overall sense of calm.

  1. Indoor Cycling

If you have been cycling for about six months before pregnancy, you could be able to keep it up as long as you reduce the workout and have your doctor’s “go ahead.” Indoor cycling is a great exercise as it allows you to pedal at your velocity without any risk of putting pressure on neither ankle nor knee joints nor falling off.

Ensure your instructor knows you are expecting a child, and rest sprints if you feel exhausted or overheated at any point. Also, adjust the handlebars to keep you more upright and not leaning too forward to avoid too much pressure on your lower back. Remain seated during hill climbs, as standing is not advisable for moms-to-be. If continuous spinning seems too exhausting, reduce your spinning time, or take a complete break until the baby is born.

  1. Walking

Walking is another significant step to pregnancy fitness, and you can continue to do it for the entire nine months if you feel okay with it.

Walking is very free as it is always available on your doorstep. In case you are not used to exercising, walking might be a great place to start.

  1. Dance

Being pregnant does not negate the fact that you can dance. Unless your physician advises not to, you can always dance through your gestation period, of course, while ensuring to be very careful. You may decide to choose any dance step of your choice (however, with moderate movements). Avoid lifts, jumps, twirls, and sudden turns. You may choose to practice dancing at home or simultaneously join a dance class.

09. Stair Climbers and Ellipticals

Both stair climbers and ellipticals are very good during pregnancy. Adjust incline, tension, and speed to a level that you can control with ease. Keep in view that as your EDD approaches, you may have some hard times with resistance (listen to your body movements) and need to pay cautious attention to where you step to prevent stumbles.

  1. Exercising in Water

Exercising in water aids your bump and won’t subject your back to strain. It is undoubtedly a great way to maintain a normal heart rate without putting further stress on your ligaments and joints. Aquanatal lectures are common and can be another fun way to meet other pregnant moms.

11. Running

Pregnancy walkExperienced runners can continue running during pregnancy with a doctor’s consent. Stick to a plain terrain (or a treadmill) and never overrun (the loose joints and ligaments during pregnancy can make jogging very hard on your knee).

12. Swimming

Water aerobics and swimming may just be the best pregnancy workout for you. This is because you weigh lesser than you do on land when in the water, so you will feel more agile and lighter. A dip in your pool may also help address sciatic pain, nausea, and puffy ankles. Also, it is cool on your loosening ligaments and joints because the fetus floats along with you.

You should be very careful walking on those slippery pool-sides and steps; it is advisable to slide into the pool rather than jumping or diving in. Your developing baby is not equipped to withstand the bubbles that form inside your body when you quickly change altitudes under high water pressure (this is why doing scuba diving is a fat no-no).

  1. Suryaprana

Practicing this twice in a day will help you skip some other antenatal exercises. This particular working out method is very beneficial during pregnancy.

14. Sit-ups with the Ball

These balls will provide you­ balance and support while you try to do your sit-ups. This is a beautiful way of stretching, and as it helps reduce all forms of pain you might be feeling due to the pregnancy. Try doing about 3 sets of sit-ups per day, with each set been repeated five (5) times.

15. Weight Lifting

Lifting weights is a nice way to increase your muscle mass during pregnancy, using a lighter weight than usual? You might also want to use machines, as these could limit your range of movement and hence reduce any chance of injury. Try to reduce your workouts and maintain a particular position where you hold still. This is because if you mistakenly forget to take in breathe (a common mistake!), you could easily become frivolous. Use light weights with lots of repetitions instead. And always stretch out when you are done!

Ask your doctor if you should make modifications to your TRX (Total Resistance Exercise) routine. Skip the Cross-fit unless you’ have been at it for quite a long period and ensure to get “go-ahead” advice from your doctor.