Working out during pregnancy comes with a variety of benefits, for both the mother and the unborn baby. It is why health experts recommend that pregnant mothers exercise regularly. However, not all types of exercises are beneficial to expectant mothers. Some exercises may even cause harm. As a pregnant mother, you should know the right kinds of activities to do and how to do them. The trimester you are in may also influence your options. Below are a few effective workouts that are safe for any expectant woman.
Walking is one of the most straightforward exercises that you can do yet very effective. The duration or distance that you should cover while walking will largely depend on how far along you are with the pregnancy. For the first trimester, for example, you can set a goal of walking for a total of one hour each day. For the third trimester, three walking sessions of ten minutes each should be enough. Walking helps to improve blood circulation, endurance, and muscle tone. Avoid walking when you are not feeling particularly well.
Swimming is another great activity for pregnant women to try out. Swimming is one of the few workouts that make use of nearly all the muscles in the body. It is also a relaxing activity, which will help you improve your mental wellbeing as well. Given how much fun swimming is, you should be careful not to overdo it.
Plié is a type of exercise that is meant to strengthen the quadriceps, butt, and hamstring. It also helps to improve balance. To do the exercise, you need a sturdy chair. Start by standing with your back to the chair and one hand resting on the chair. Your feet should be parallel to each other and a little apart. The knees and toes should be turned out at 45 degrees. Bend your knees and lower your torso to go as low as possible without bending your back, and then back up. Repeat a couple of times.
Plank is meant to strengthen the core, back, and arms. You start by getting down on all fours, with the part of the arm touching the ground being from the elbow to the wrist. Straighten the legs to a position where your entire body is in a straight line and parallel to the ground. You should then hold that position, starting with about two seconds and working your way up to about ten seconds.