Whether you’re a surrogate mom or expecting your own little bundle of joy, pregnancy is both a scary and exceptionally exciting time. Many things will change, from your physical to your emotional wellbeing. And because maintaining a healthy and active lifestyle is crucial for expecting moms, you’ll need to think about your diet and workout routine.
Although you may no longer have the energy to do all the vigorous exercise one can do at the gym, there are many ways to stay fit.
Nevertheless, we’ve listed some exercises that are suitable during pregnancy to help you stay fit and active for the next nine months.
Perfect for keeping your arms in good shape, a few bicep curls is one of the best ways to do so. All you will need is a chair, preferably a sturdy one. Your weight of choice is entirely up to you but remember that you should not overexert yourself while pregnant.
Pick up your weights, sit with your back straight up and keep your elbows as close to your hips as possible. Now you do a bicep curl by lifting your wrists as high as your cheeks. This exercise can be performed with other household items, such as water bottles.
Use A Chair To Row
This exercise can be a great way to work up a sweat without lifting heavy-duty weights or doing vigorous exercising. A dining chair will do fine. Put your left hand on the headrest and your left knee on the seat.
With a light dumbbell or weight in your right hand, you can make rowing movements. Do a set, and then switch your position to work out your other arm. Make sure to do equal reps with each arm.
Traditionally done, planking is a great way to work out your core. Some changes will need to be followed during pregnancy to prevent injury. Take the usual planking position. You will need to bend one leg to relieve pressure, but you will still work out your core.
Repeat and swap your leg to the other one. Hold this position for about thirty seconds. Doing planking can increase your pelvic floor muscles, which is fantastic as you will have more control over urinary issues.
Another core exercise here is where you use only your body weight. Making static lunges also requires very little space. All you do is stand up straight and bend one knee until it touches the ground, and another one should be parallel to your hips.
It’s kneeling but in the form of an exercise. One significant aspect of this move is that you don’t require any weights, but you can add some light weights and hold them in your hands if you want more of a workout.
A raised push-up is perfect for increasing arm strength, preparing you to carry your newborn baby soon. All you will need is a steady bench or bedside. To start, you will place both your hands on the edge of your new workout bench.
Next, you will put your feet back until your body is straight. Then you do the regular push-up movement. Doing these exercises can be dangerous if you use something that can slip, so it’s best to use something already against the wall.
Almost everyone who had physical education at school remembers how the girls would do push-ups. Well, this is it. You take the usual push-up position except you bend your knees, and you must ensure that your back is straight. Now do a regular push-up routine.
Whether you decide to use weights or not, it’s entirely up to you. But this exercise will strengthen your lower body. If it’s your first time doing squats, be prepared to feel the burn. When doing squats, it’s best to start with no weight and a low amount of reps.
Stand up straight and make a move like you will sit down. However, your hips need to be parallel to your knees to do this correctly. If you go too low, you will probably struggle to get back up, especially with the extra baby weight.
Swimming regularly is one of the safest exercises to do when pregnant. However, one needs to avoid extreme water sports such as scuba diving and skiing as it’s dangerous even for a professional.
Nothing stops you from doing a few laps in your swimming pool, and if you don’t have one, public swimming pools are excellent for a day out of exercising.
Side-Lying Leg Lifts
One of the best beginner pilates moves its perfect for someone with a baby bump. Lie on your side with one hand under the side of your head and your elbow touching the ground.
Once you are comfortable, lift your leg as high as you can. Do this a few times, then switch over to the other side. Pilates is perfect to start during pregnancy. There are many moves that anyone can do at any age.
Great to increase your back strength. Lie on your back and keep your body as straight as possible now, bend your knees next, place your hand’s palm down and relax. Now lift your pelvis and hold the position for a few seconds. Then take a short breath, then repeat. Pelvic curls are another pilates move that a beginner can do.
No matter the reasons why you decide to exercise when you’re pregnant. For sure, you don’t need to lift heavy weights to do so. Many exercises have been modified to suit an expecting mother. Much evidence proves exercising while pregnant is good for the baby and the mother.
But even so, you must still take into account that strenuous exercise is not recommended during pregnancy. So, don’t push yourself too much; the goal is to stay fit and healthy and not to build muscle. Regardless of whether your baby was conceived through traditional or unconventional methods, staying in good health during pregnancy is imperative to the unborn baby’s health.