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5 Easy Exercises During Pregnancy

 

Pregnancy can cause most women to experience pain in almost all parts of the body. To help you ease those aches and prepare your body for delivery, you should exercise. Exercise during pregnancy can bring a lot of benefits both for you and for your baby.

Here are five easy exercises you can try during pregnancy. However, before trying these, ask your doctor first whether these exercises are safe for you or not.

1. Walking

Of course, walking is the best and most convenient form of exercise for all, not only for expectant mothers. You don’t need to have equipment to do this; it is also a good bonding exercise with your family. Walking can keep you fit without hurting your ankles and knees. A 30 minutes’ walk every day until your expected due date can reduce the risks of pregnancy complications.

2. Swimming

You can also do this as a part of your exercise routine. Aside from helping you ease body pain and aches, swimming is one of the most enjoyable exercises that you could have. Swimming can also reduce sciatic pain and nausea. Ask your doctor first before you go swimming!

3. Kegel Exercises

Kegel exercises can strengthen your pelvic floor muscles by making you squeeze your pelvic muscles as if you’re trying to stop urinating while lying and lifting your butt above. Ask your doctor whether Kegel exercises are good for you.

4. Yoga

Prenatal yoga classes offer numerous advantages. This exercise can help you both physically and mentally, as it will help you release some stress. Other benefits of yoga are relaxation, muscle conditioning, and improvement of circulation and balance—all these without hurting your joints. Ask your doctor whether yoga is safe for you.

5. Plank

Stomach muscle exercises during pregnancy can lessens the weight that your belly places on your back. This exercise can benefit your abdomen and spine, so that they can stay in neutral positions. Before starting, ask your doctor first whether you can safely do plank exercises or not. Also, makes sure you have someone with you who will assist you when you do this exercise.

How to do it? Place your hands and knees on the floor, with your elbows under your shoulders. Your knees should be below your hips (like kneeling) and your soles extended backwards. Next, extend your right leg to stretch it while your right toes touch the ground. Do the same with the left leg, until they both assume the same position. Hold for 20 seconds before making someone help you assume your original position.

 

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-Medical Observer

 

 

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