Exercise During Pregnancy
1. Aqua exercises for pregnant women: As your stomach expands, it becomes more and more of a challenge to keep up a regular exercise routine. Aqua workouts reduce the load on the joints and provide an effective exercise alternative.
2. Pregnancy warm up: Try this warm up as good start to your pregnancy workout. This warm up also shows you how to strengthen your pelvic muscles and abdomen in preparation for birth.
3. Prenatal classes are a great tool for expectant mums. We talk to three practitioners who help women on their journey to motherhood.
4. Exercises that have a risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics and cycling, should only be done with caution. Falls may risk damage to the baby
5. Do not lie flat on your back, particularly after 16 weeks, because the weight of your bump presses on the main blood vessel bringing blood back to your heart and this can make you feel faint.
6. Do not go scuba diving, because the baby has no protection against decompression sickness and gas embolism.
7. Swimming is an ideal, and safe, form of exercise in pregnancy. It exercises your arms and legs, and works your heart and lungs. The bigger your bump gets, the more you will enjoy feeling weightless in the water.
8. Running is one of the quickest and most efficient ways to work your heart and body, and you can vary the distance as your energy levels allow.
9. Pilates exercises strengthen your tummy and pelvic floor muscles, a part of your body known as the stable core.
10. If weight training is already part of your exercise routine, there’s no reason to stop now that you're pregnant. As long as you are careful, using light weights will tone and strengthen your muscles.
11. Pregnancy yoga helps to maintain muscle tone and flexibility and improve your posture. Its kinder to your joints than more vigorous types of exercise. However, you should also do some aerobic activity, such as brisk walking, a few times a week, to give your heart a workout.
12. Generally speaking, you can carry on with a dance class if you did it regularly before you were pregnant. Or you can get your heart pumping by dancing to your favourite tunes in the comfort and privacy of your own home.