Pregnancy is an exciting time for a woman — the prospect of a bringing a new life into this world is such an emotional and special experience. It also signifies a period of great change, particularly to one’s body. After all, when you’re are growing a child inside you, a burgeoning figure is inevitable. But that does not mean that pregnant mamas who wish to keep fit cannot do so. There are some exercises that a pregnant mum can do to continue with her active lifestyle while preparing her body to deliver a baby.
Here are five exercises that a mum-to-be can embark on to maintain her strength, stamina and vitality:
Walking is a great way to stay active as it does not place undue stress on your back and hips during your pregnancy. A 10-minute walk in the park for example, is a lovely way to get some exercise in while enjoying some fresh air and nature.
Swimming is a gentle way to get some cardiovascular exercise and can help to enhance blood circulation. The additional weight of the baby is less of a factor thanks to the buoyant nature of water resulting in a low impact exercise that doesn’t strain the joints.
My latest column is perfect for expectant mamas: #prenatal water fitness offers relief and a sense of weightlessness while working out. I loved this class at the #westside YMCA. Link to D&C in bio. ?: @sdowdphoto #dandcpix #dandcdoit #onassignment #journolife #waterfitness #roc #rochesterny #westsideymca #36weeks #fitpregnancy #activepregnancy #pregnant #bump #babybump #underwater #swim #pool @ymcarochester @motherhoodmaternity @democratandchronicle #momtobe #rochester #bumpday #ohheymama
Aqua-spinning and aqua-aerobics are fun variations on swimming that pregnant mums can try . We hear that they can even help reduce the likelihood of developing swollen ankles and varicose veins!
I guess it's #nationalbumpday so how could I not. Pregnancy and motherhood are such crazy things. You spend so much time dreaming about being pregnant. Then while pregnant you spend so much time dreaming about your baby. Then one day he's here. This being that was a part of you is out in the world. Sometimes you feel like you are going to break from the insanity of motherhood and then the next moment you feel like your heart is going to burst open because it cannot contain so much love. Memory makes the pain, exhaustion, and challenges lessen and only the most beautiful moments remain. #bumpday #bumpday2016 #pregnantyogis #yoga #prenatalyoga #pregnancy #babybump #throwback #throwbackthursday #tbt #motherhood #momlife #postpartum
Pre-natal yoga classes help mothers to prepare for delivery by focusing on spinal alignment and toning of birthing muscles. They also teach the expectant mums proper breathing techniques that can be really useful during labour.
Yoga is the best form of exercise during pregnancy. It is gentle and safe and keeps the body toned and supple. Prenatal yoga helps to prevent common pregnancy related aches and pains and relaxes mind and body. @nicolamoberg is back with prenatal yoga on the 10th of August. We will start our classes weekly at 19.00 every Wednesday and 12.00 every Monday from the 15th of August on. As you know, these classes are super popular, so make sure you have a space for your mat – we only take a limited amount of students. Sign up here: http://www.purnayoga.fi/en/yoga-classes/ #purnayogahelsinki #prenatalyoga #äitiysjooga #nicoyogala #jooga #helsinki
4. Light Weight training
I think I deserve a gold star for today. ⭐️? Fought a post work nap AND went to the grocery store that turned into a monsoon as I walked out before the gym. ?????? #pregnancywins Trained my favorite muscle group today: shoulders. Still happy to throw up some 15's! Added in a variations of squats since we are nearing the end & they really help open up the pelvic cavity (by 20-30%). Really focused on incorporating deep diaphragmatic breathing (notice my belly pumps as I push the weight up) while I worked through the exercises. Why the belly breathing? It strengthens the core (transverse abdominis and rectus abdominis) musculature. There are also plenty of benefits for the babe. ?? #idonthavetwophonesthough #38weeksandahalf #givingmyselfthehalf #shoulders #bellypumping #fitpregnancy #nasmCPT #preandpostnatalcorrectiveexercise
There is a common misconception that pregnant women should avoid weight training but when done correctly, light weight training can actually be very beneficial, helping to strengthen those abdominal and back muscles.
Obliques aka muffin top region! I am 27 weeks and on my main account @deliciouslyfitnhealthy I have more current videos. I am 20 weeks in this video and any type of crunch, double leg raise & even frontal plank is off the table for me. I had diastsis with the twins and it's ALREADY coming back. If you haven't heard of it basically my stomach was so large my abs split down the middle. Literally they separated . I addressed the problem post twins but I am already seeing the ridge from the split again during certain movements so I am careful to not irritate or worsen the problem because you can't really work on it until after the baby?? so I don't do front planks but for other pregnant women it's fine. But this is a great workout prego or not! Anyway, I still want maintain some sort of core so I do obliques and lower back to help with posture which is very important during pregnancy (your lower back is the backside of your core and should be worked as well… It's technically core too) here are a few oblique exercises to help maintain lean side (pregnant or not) ?? ! Side elbow to knee March Hi 2 Low weight drop (rotate your knee) Sumo Elbow taps (optional but awesome heel raise – adds work for the legs) Standing Oblique crunch
We're growing bigger each week… But we're also growing #strongertogether! Pre-natal barre is definitely one of my favourite classes. If you're expecting a little one, feel free to join us mommies-to-be! Cos, you and me baby, WeBarre #xiaotakeover #instagramtakeover #webarre #webarrebaby #webarreprenatal #prenatal #pregnantmama #barre
Mums who crave a bit more movement in their exercise should definitely jump on the Barre bandwagon. Inspired by ballet, Barre classes are a combination of yoga, strength straining, core training and pilates in one fun yet effective package. Ballerinas are known for their strong physiques and incredible flexibility — qualities that are really useful to a pregnant mama as they prepare to deliver a new life into the world! For some pre-natal Barre poses that you can do at home, read our story here.