Staying fit during pregnancy is vital to your health. The benefits of prenatal exercise go beyond a lean body. A regular workout routine can ease morning sickness, boost your energy and lift your mood. On top of that, it will reduce pregnancy weight gain and maintain your fitness. Future moms who are overweight face a higher risk of diabetes, hypertension, and labor complications. Daily exercise can prevent these problems.
Follow these tips when you work out for two:
Discuss with Your Doctor
The first thing every mom should do before starting a workout routine is to check with her doctor. Your health care provider will have the most information about your personal needs and any risks you may face while pregnant. He can also recommend you certain moves and workouts that could benefit your baby.
Stick to the Basics
Pregnancy isn’t the best time to try complex exercises. Stay in the safety zone to prevent any possible complications, such as bleeding or miscarriage. Stick to basic moves for each muscle group. Your workout routine can include leg curls, bench press, calf raises, bicep curls, pull downs, leg extensions, wall squats, seated rows, and even ab machine crunches. Never go to muscular failure during pregnancy.
Listen to your body and adjust your workouts accordingly. Stop any activity in case of bleeding, dizziness, pain in the pelvic region, contractions, or shortness of breath. If you have knee or hip pain, do your cardio on the elliptical bike. The treadmill puts pressure on your back and joints, so it may not be the best choice. After the first three months of pregnancy, avoid lying flat on your back when lifting weights. High-impact exercises are off limits.
Don’t give up exercise just because you’re feeling tired. Working out is a surefire way to boost your energy levels. If you feel too exhausted in the evening, hit the gym earlier. Focus on doing what you can. It’s no need to break personal records. Stick to activities you enjoy, whether it’s jogging, pilates, or strength training. The whole point is to make exercise a habit.
Do Pelvic Floor Exercises
Prenatal fitness involves more than going to the gym. For a healthy pregnancy, do your kegels. These exercises strengthen the muscles that support your internal organs. They also help maintain bowel and bladder control, ease labor pain, and flatten your tummy after childbirth. To reap the benefits, complete at least 50 reps daily.