Even though pregnancy is the time that you must not strain yourself you can perform few safe pregnancy exercises to stay healthy. This will help you face a healthier pregnancy and stay strong throughout the process of pregnancy. When you exercise regularly you will be ready for a safe delivery and recover from it faster than the other woman.
Read this article to find some of the exercises that you can perform safely during this period.
Safe Pregnancy Exercises
Sit comfortable on an exercise ball and breathe slowly to move your belly in and out. Make sure you inhale 5 times and exhale 5 times uniformly. When you exhale hold your vaginal muscles tightly.
Now relax your shoulders, neck and face and make sure that your pelvic muscles are tight. Hold until the count of ten and then release the muscles. Perform 20 reps every day. You can also perform more if you wish to have a better delivery.
Grab a pair of dumbbells that are 3 or 5 ponds and hold it in each hand palms facing out. Now curl the weight towards your shoulders and do again. Perform this in slow controlled motion and never swing your arms to and fro. Do two sets for 12 to 15.
Stand with your feet with width parallel to your hips and keep your arms folded near your chest. Now squat down slowly and press your heels to the floor.
Now slowly come down as far as you can keeping your back and shoulders on the ball. Now return to standing position. Perform two sets of 15 reps and avoid too much squatting after your second trimester.
This is one among the safe pregnancy exercises that you can perform through all days of pregnancy. Stand in an upright position and keep your hands behind your head while placing your feet wide apart. Slightly bend your knees and inhale and lift your chest. Now slightly bend forward to curl your belly button and tuck your back. Imagine sitting on a chair and stay for a few seconds in this position. Inhale and again go to start position. Perform each set with 15 reps.
Cat Cow Pose
Stay on all fours with your hands on the ground parallel to your shoulders. Now look up while arching your back and inhale. Then exhale while lowering your head and pull your belly button back.
Now move slightly in the pose with rhythmic breathing. This exercise will work the core muscles gently and would offer good flexibility to the back and spine. Repeat the same after 2 minutes.
Side Lying Leg Raises
Lie on the left side and place your left elbow on the ground to support your body. Now raise your leg as high as possible and keep your hips straight.
Slightly lower the leg to 2 inches above the left leg and continue the same for 20 reps on both the legs. You can even reduce it to 15 times if you feel fatigue.
Thus, these 6 exercises are safe to do during your pregnancy and by doing them on the regular basis you can give birth to a healthy baby.