Although certain physical activities may be too hard on your body, there are plenty of workouts that you can do without wearing yourself out. In fact, many of them you'll enjoy, rather than dread. From cardio to strength training, there are a variety of safe exercises for both you and your baby.
Getting the proper amount of rest and nutrients during pregnancy is necessary. However, exercising is equally important for not only you, but also your developing baby. Although certain physical activities may be too hard on your body, there are plenty of workouts that you can do without wearing yourself out. In fact, many of them you'll enjoy, rather than dread. From cardio to strength training, there are a variety of safe exercises for both you and your baby. Here are the best workouts for when you're pregnant.
One of the easiest exercises for pregnant women is walking. Not only can you walk indoors and outdoors, but it also isn't hard on your ankles and legs. Not to mention, you don't have to worry about purchasing any equipment for this particular activity. In fact, walking is perfectly safe to do your entire pregnancy, unless directed otherwise.
Who doesn't love dancing? Even if you don't know how to dance, that's okay. Dancing, in particular, is all about having fun while getting your heart pumping. Whether you prefer to dance at home or during class, this exercise can be done just about anywhere. However, you should avoid any jumping, twirling, or leaping.
Swimming works not only your legs but also your arms. Moreover, it reduces swelling and lower back pain, which is a tremendous relief during pregnancy. In addition to reducing inflammation and back pain, swimming also makes you feel weightless. Therefore, it's easy to do and perhaps one of the best exercises for a pregnant woman.
Aerobics, in particular, tones your body while strengthening the heart. You can also perform this workout at home or class. As a matter of fact, many mommy-to-be classes offer aerobics, which will allow you to bond with other expecting mothers.
Going for a light run is an excellent way to get exercise during pregnancy. Not to mention, you are in full control of how intense you want to go. However, if you're new to running, it's best that you start off slow and gradually work your way up.
During pregnancy, your muscles may feel tight and sore. However, stretches can help relieve any built-up tension. Furthermore, stretching can prevent any straining of the muscles and is even beneficial before beginning other physical activities.
Although lifting too much weight can be potentially harmful to you and your developing baby, you can still weight train with limits. By using proper technique and taking necessary precautions, weight training can be an absolutely safe exercise during pregnancy. In fact, building strength while pregnant can help prepare you for delivery your precious bundle of joy.
Yoga not only helps you maintain flexibility, but it also helps you maintain muscle tone without working your joints too hard. Moreover, it can relieve any stress you may have going on. Although pregnancy is an exciting time, it's also a time of change, which may cause stress for some moms-to-be. On the other hand, incorporating other exercises into your week is recommended as yoga doesn't give your heart much of a workout.
Exercising using an elliptical, in particular, is a great cardio workout for expecting moms. Not only does the equipment offer a full range of motion for your legs, but it also isn't hard to do. If you don't have access to one, however, going for a brisk walk will get your heart pumping just as well.
Planks are beneficial for the entire body. Not only do they tone your upper body, but also your core and legs. If you aren't sure how to plank, all you do is rest your elbows on the floor directly beneath your shoulders while holding your body in a straight line. However, if that's too much for you, then you can use your hands to adjust into a pushup position.
Although riding an actual bike poses the risk of falling, using a stationary bike is a much safer alternative. Also, you won't have to worry about fighting traffic while performing this exercise. In addition to keeping your heart pumping, riding a bike is a great workout for your legs. Moreover, you can adjust your pace as needed. As a matter of fact, spin classes are another option that offers stationary bikes. On the other hand, the atmosphere is competitive, but fun nevertheless.