Pregnancy is one of the best phases even women will enjoy. Even though there are quite a lot of struggles during the pregnancy period like weight gain, enlarged tummy, feeling tickling movements, nausea, body pain, and a lot more; it’s always worth it when the pain is more. The little soul is growing every single day, and we must make their growth fully developed and more healthy and positive. Even though it is completely normal to be tired, it is important to keep ourselves active and fit for making our body more healthy and at the same time, feel positive too.
Here are the top 10 Exercises for a healthy pregnancy:
- Walking:
No matter if you are new or already exercising, walking is one of the best exercises that can help in making you fit and at the same time keep the body active too. Start 15 min slow walking initially and gradually increase every week or once in two weeks. Keep a fixed time to walk, and try to do it at the same time every single day. This will help in keeping your muscles loose, which is one better way for having a healthy pregnancy. This can be performed throughout your pregnancy, in all trimesters
- Breathing:
This may not seem like exercise, but one of the most important things to follow for a healthy and struggle-free pregnancy. Just make sure to go deep breathing for 5 counts every morning once after you wake up and at night, before going to bed. Follow them through your trimesters, and even make it a daily routine.
- Swimming:
If you are already someone who knows swimming, make sure to continue doing it, but for some time of 20 to 30 mins at the maximum. You can also learn and start doing but make sure you have a good trainer, And at the same time be careful while watching your steps in the water. Start slowly during the first trimester and you can gradually increase in your second and third if you are well aware.
- Yoga:
If you are scared of exercise and its pain, then yoga is one of the best choices to go with. There are various asanas, which help in healing you internally and at the same time externally too. Poses like Bhujagasana, Dhanurasana, Malasana, etc are simple but can give you positive results. These poses can be followed in any trimester stage, Make sure to have your breath in control. The gentle stretches in the bhujangasana pose can help in opening your cervical muscles. The malasana position can help in relieving the constipation issues that most pregnant women face during pregnancy and after childbirth too.
- Squats:
This may seem simple for people who have already exercised; But if you are new, then doing this exercise for 5 mins each day can give you a drastic change in your thigh area. During the stage of pregnancy, starting with a count of 5 squats daily can help your hips, glutes, and core muscles to be more healthy. Make sure you are working in the right position. This exercise regularly and in the right position can help in making your normal or vaginal birthing easier. Star with fewer counts during the first trimester, and then gradually increase during your second trimester and third trimester
- Stretches:
Stretching your body during the first trimester can help in making your next stages easier. Doing side stretches, legs, and hands can help in making your pregnancy phase more stretchable and at the same time convenient too.
- Jogging:
If you cannot walk for a longer period, prefer jogging in the same place or throughout the stages. Sit on a chair or table with your back straight. Give a gentle march; Start slowly and increase the count after every single week. This can help in keeping you active and brisk throughout the pregnancy. You can perform this throughout your pregnancy, but make sure to have good breathing. Pause when you feel hard, and then start again.
- Pushups:
This should be done more carefully. Even though it can be performed throughout your pregnancy, make sure to do them by balancing with the wall. Stand two to three feet away from the wall; MAke sure you have a balance from both body and wall. Slowly bend forward and get back to your position. Start with 5 counts initially and then gradually increase. This helps in making your shoulders get the balance rather than the lower part of your body
- Side Lying – Leg Kicks:
This is one of the most simple but one of the best exercises that you can follow throughout your pregnancy. Initially lie on the right side, and lift your left leg up and down for 5 counts. Do the same on another side. This can help your hips to get the needed flexibility and make your pelvic region stronger.
- Cycling:
One of the most simple forms of exercise that you can add to your daily routine for 5 to 10 minutes. Start slowly, and you can extend the timing accordingly.
