by sisil | 17:43

Prenatal Exercises to Keep Fit During Pregnancy|Keeping Fit during Pregnancy by Prenatal Exercises|Prenatal Exercises to Keep Fit

It is essentially important for both mother and her child to be healthy during the pregnancy period, that’s why physical activities, such as regularly doing prenatal exercises, are recommended since these prenatal exercises provide health benefits, such as mental development of the unborn child and the expectant mother has a 30% lower risk of gestational diabetes and less likely to develop depression, back pain, and urinary incontinence.

Performing the squat exercise

When an expectant mother does regular squat exercises, the effect does not only tone her muscles, such as core muscle, back, and leg muscles, but she gains lots of health advantages, such as the following: build lower body strength, shape the muscle buttocks, work on the pelvic muscles and open the pelvis, prepare the body for labor, prevent back pain, balance the hormone levels, speed up metabolism. Other forms of squat exercises may also be applied, such as wall squat, sumo squat, goblet squat, front and back squat, or Bulgarian squat, and if a more intense work out is desired, the pregnant mother can also use weights such as a barbell or dumbbells, for as long as the weights are relatively low to avoid injury. Should back pains are being felt by the pregnant mother during her squat work out, she can shift to front squats instead of back squats, and when sleeping, she can use a special pillow that can be placed to support the back to relieve the pain.

Performing the plank exercise

A common plank exercise is the front plank done in a push-up position with the body’s weight borne on forearms, elbows, and toes of which this is a safe exercise for pregnant mothers since there is no pressure applied on the belly, but instead keeps the back straight while breathing deeply for at least one minute, such that holding to this form of exercise helps strengthen the core muscles, maintains posture and reduces back pain. To vary the standard plank exercise, one can also try the vertical or side plank, holding its designed position for a minute to reap toning of the core muscles, including the obliques and rectus abdominis.

Performing power walking

When a pregnant mother performs power walking on a daily basis she experiences a reduction of burden on her joints and reaps as many health benefits, just by walking, such as: improves heart function, boosts aerobic fitness, burns as many calories, eases labor pain, prevents weight gain, lowers risk of diabetes, prevents miscarriage, prevents blood-sugar spikes and high blood pressure.

Employing the lotus pose

Doing on a regular basis on this yoga pose, called the lotus pose or Padmasana, has the following benefits to a pregnant mother – makes childbirth less painful, relieves back pain, calms the mind and relieves stress, better digestion, improves sleep, increases body awareness, restores emotional balance.

Doing regular swimming

When a pregnant mother does regular swimming in a properly chlorinated pool, she gains these benefits – reduces back strain from an expanded belly, strengthens the joints, relieves morning sickness, ease sciatica pain, improves blood circulation, prevents ankle and foot swelling.

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