Exercises to Ease Pregnancy
Although it may seem counterintuitive, regular exercise can help you enjoy -- instead of simply suffer through -- your pregnancy. In addition to easing aches, pains and other discomforts, exercise will also prepare and strengthen your body for delivery. There are no guarantees, but a commitment to fitness may mean an easier labor, too, according to the American College of Obstetricians and Gynecologists. Talk to your physician before you begin an exercise routine, particularly if you have a high-risk pregnancy or a history of miscarriages.
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Stretching
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Carrying a baby bump in the front puts a lot of stress on your lower back, hips and thighs. You can ease the aches and pains with a few simple exercises, including the backward stretch, pelvic tilt and torso rotation. MayoClinic.com recommends 10 repetitions of each exercise, holding each stretch for 15 to 30 seconds, per the American College of Sports Medicine guidelines. Stretch only to the point of tension and never to the point of pain.
Aerobic Exercise
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Low-impact aerobic exercise can ameliorate many symptoms of pregnancy, including constipation, insomnia and muscle and joint pain. Additionally, regular aerobic exercise, combined with a proper diet, will help you moderate your weight gain and return to your prepregnancy weight more quickly after delivery. If you exercised before pregnancy, carry on with your old routine with your physician's permission. If you are new, check with your doctor first -- and then aim for at least 150 minutes per week of moderate-intensity aerobic exercise. Low-impact exercises ideal for pregnancy include dancing, walking, cycling and swimming. Avoid contact sports and exercising on rough or rocky terrain.
Pelvis
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Hemorrhoids and incontinence are two common complaints of pregnancy, according to the MayoClinic.com. You can help avoid embarrassment and prepare your pelvic floor muscles for delivery with Kegel exercises. Kegels can be performed anywhere; simply squeeze the muscles around your vagina as if you were trying to prevent urination, hold the contraction for a few seconds and release. Work your way up to 100 repetitions each day. Other exercises that will help to open and strengthen your pelvis for delivery include a squat and the Cobbler yoga pose.
Strength Training
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Many women become acutely self-conscious about the physical changes brought on by pregnancy. A swollen belly, full breasts and widening hips can make you feel large and ungainly. Strength training to build your muscles may boost your ego; however, now is not the time to sign up for a bodybuilding competition, though. Aim for high repetitions with light dumbbells or just your own body weight. Light weights build muscle, and you won't risk straining your joints. Exercises you might try include squats, lunges, dumbbell curls and tricep kickbacks. Avoid any exercises which require you to lift weights over your head or lie in a supine position.
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Exercising during pregnancy can offer a lot of benefits such as clearing your mind, and giving you physical strength. While exercising may help work out your heart and body, it is also an activity that should be done with caution while pregnant, espe
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