If you think pregnancy stops you from moving normally, you're mostly wrong. It's important to keep moving and stay active during pregnancy. Pregnant women who exercise have healthier pregnancies, less back pain, and bounce back faster to their pre-pregnancy bodies.
Being athletic doesn't mean you have to work out long or do hard exercises. Actually, some easy and varied moves can be really effective during different pregnancy stages.
Here are some safe and effective exercises to do during pregnancy that are totally safe for both mom and baby.
First exercise: Plie
- Stand next to a stable chair with your hands on top of it, feet apart. Bend your knees at 45 degrees and lower your body as far as you can while keeping your back straight. Then straighten your legs to return to the start.
- Repeat the move on the other side.
This exercise strengthens thigh, knee, and butt muscles and improves body balance.
Second exercise: side lying inner and outer thigh
- Lie on your right side with your hands under your head, right leg bent at 45 degrees, left leg straight, then put your other arm on the ground for balance, and lift your left leg about hip height.
- Repeat the exercise, then bend your left knee, lift your right leg to the highest point, keeping your abs tight and back straight.
This exercise strengthens the heart and inner thigh muscles.
Third exercise: Plank
- Get down in a plank position, rest on your elbows with your body extended and not curved, don’t let your belly sag while holding this position.
- Hold this position for a few seconds.
This exercise strengthens your arm and back muscles.
Fourth exercise: curl and lift
- Sit on the edge of a chair with your feet on the floor, keep your back straight, then hold a light weight with your arms raised at a 45-degree angle and elbows bent.
- Raise the weights up to shoulder height, then lower your arms down at your sides before repeating the exercise.
This exercise works your arm and shoulder muscles.
Fifth exercise: One arm row
- Using a sturdy chair, put your right knee on the seat while your left foot stays on the floor. Bend forward with your back parallel to the ground.
- Put your right hand on the chair, hold a light weight in your left hand, stretch your arm down in line with your shoulder, palm facing in. Keep going then return to the start and repeat.
This exercise strengthens the muscles of the arm and back.
