BEST PREGNANCY WORKOUT FOR EVERY TRIMESTER

CARDIO

Walking is one of the most basic types of workout, making it best exercise for a pregnant woman for all trimesters. A few 10 to 30 minutes’ walk on a flat and even surface, 3 to 5 days a week is perfect to build a healthy heart and strong breathing technique. Depending on how fit you are and your medical history, you can increase the intensity by jogging, making sure to put on appropriate clothing and foot wear, listening to your body at every point. As you move from the first trimester toward the third, it is advised that you reduce the intensity of your walks and jogs.

It is safe to say that dancing is one enjoyable activity that isn’t exclusive to anyone or group of people. The movement of one’s body to preferred music, whether its feet tapping, head nodding or arm movement can send a message of joy through the whole body. A 30 minutes a day, 3 to 5 days a week of coordinated dance (salsa, samba, ballroom dancing), can help keep you flexible and work your heart, lungs and full body muscle, keeping you active. Dancing is a safe form of exercise for all trimesters. Avoid vigorous dances that require stunts and jumping (hip-hop dance).

If you have access to a swimming pool, getting into the water from time to time can be both refreshing and energizing to the body. Water provides a support system that helps your body stay light. If you can swim, great! Swimming helps to strengthen your back, arm and leg muscles. If you can’t, do not worry, just stay at the shallow part where your feet touch the ground and levitate around. Let the water bear part of your weight. Do make sure to have a guide with you, whether you’re an excellent swimmer or not. Swimming is a safe exercise for all trimesters.

KEGEL

Kegel workouts are workouts that focus on strengthening the pelvic area. These workouts strengthen the muscle group that supports the uterus, intestine, bladder etc., making the weight of carrying the baby and child birth bearable. There are various forms of Kegel workouts.

Lie on your back on a mat; bend your knees, bringing your feet to your bum, with the sole of your feet flat on the floor. Extend your arms out beside your body, lift your pelvic area off the ground, and then push your chest out slightly. The bridge position is good for only the first and second trimester.

Lie on your side on a mat; placing both legs together, one on the other, bringing your feet toward your bum. Use one arm as a head rest; place the other arm on your side. Open and close your legs slowly, while they are still placed on one another. This is good for the first to the third trimester and as it helps to relieve hip pain.

PILATE

Pilate workout targets the core area, reducing back pain as a result of the weight gain from the growing fetus. It enhances balance and body coordination. Begin with a 5 to 10 minutes daily Pilate session and increase to around 30 minutes, the more you adjust.

Start on your hand and knees, with hands under the shoulder and the knees under the hip. Extend one leg and the opposite arm at the same time. Hold for 3 seconds, return to the starting position, and switch arm and leg. Continue alternating for 10 reps, till 3 sets are complete. The bird dog is good for all trimester. However, take more caution in your third trimester, because it is easier to lose balance then.

Kneel on the mat, touching your big toes together. Sit back on your heels, with your knees wide apart. Bring your forehead to the floor, stretching your arms forward to touch the ground. Take slow and conscious breathe as you hold this position for 15-30 sec. This is safe for all trimesters. For the third, modify the pose by placing a high pillow in front of you, where you can place your forehead.

STRENGHT WORKOUT

Push-ups are great way to keep your upper body strong and active. For the first trimester, do your basic knee push-ups. Kneel on a mat; suspend your body on your hand right under your shoulder, and slowly bend your elbow to lower your chest toward the mat. Stop when your elbow reaches a 90 degree angle and reverse the motion to start position. For the second and third trimester, regress to wall push-ups. Doing same process, but standing against a wall.

Squats strengthen all lower body muscles which are essential during child birth. If you performed weighted squats before pregnancy, it is safe to continue in your first trimester, but regress back to basic body squats in your second and third trimester.

The exercise ball proves to be a very essential equipment for pregnancy, as a high range of motion beneficial for pregnant period can be done with the ball. Sit on the ball with your legs wide apart and your feet planted on the floor. Pick a light dumbbell weight and curl your hands to meet your chest.

CONCLUSION

Pregnancy comes with a lot of body changes, and that can be frustrating for a new mother or even an experienced mother. But you can continue to feel and enjoy your body as the changes happen, with consistent daily exercises. If you engaged in workout before pregnancy, continue with your normal routines only for the first trimester, and modify your routines in your second and third trimester as you progress. Congratulation on your new journey, you are not alone.

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