SIX SIMPLE EXERCISES YOU CAN DO AT HOME WHILE PREGNANT.

By; Orohu Victor

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During pregnancy, exercise works wonders for both you and your baby. Here are the best and safest ways to break a sweat while you’re expecting.

Your back aches, your ankles are swollen, and you can't sleep (let's not even talk about the bloating and constipation!). If only there were something you could do to minimize the common symptoms of pregnancy. Turns out, there is: exercise is one of the most effective cures for the aches and pains of the expecting set.

This pregnancy workout makes it easy to strengthen your whole body with simple moves you can do at home.

Keep Moving

Experts agree, when you're expecting, it's important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.

Being fit doesn't have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.

Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting this or any exercise program.

Plie

Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart.

With your toes and knees turned out to 45 degrees, pull your belly button up and in. Bend your knees, lowering your torso as low as possible while keeping your back straight [shown]. Straighten your legs to return to starting position. Repeat for reps.

Strengthens: Quadriceps, hamstrings and butt. Improves balance.

RELATED: Prenatal Yoga Workout

Side-Lying Inner and Outer Thigh

Lie on your right side, head supported by your forearm, right leg bent at a 45-degree angle and left leg straight. Place your opposite arm on the floor for stability. Lift left leg to about hip height and repeat for reps.

Then, bend your left knee and rest it on top of pillows for support. Straighten your right leg and lift it as high as possible for reps [shown]. Switch sides and repeat for reps.

Strengthens: Core and inner thighs.

Plank

Get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don't arch your back or let your belly sag [shown].

Hold for 1 to 2 breaths, working up to 5 breaths.

Strengthens: Core, arms and back.

Exercises to Help You Prepare for Childbirth

Curl and Lift

Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides. Hold a 5- to 8-pound weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle [shown].

Then, keeping your elbows bent, lift the weights to shoulder height. Lower your arms to your sides, then straighten to return to starting position. Repeat for reps.

Strengthens: Biceps and shoulders.

One-Arm Row

Using a sturdy chair, place your right knee on the seat, left foot on the floor. Bend for- ward, back parallel to the floor and place your right hand on the seat. Hold a 5- to 8-pound weight in your left hand, arm extended down and in line with your shoulder, palm facing in.

Bend your left elbow up so that your arm forms a 90-degree angle [shown]. Hold, then return to starting position. Repeat for reps, then switch sides.

Working out while you’re pregnant offers lots of benefits for you and your baby. You'll get a boost in mood, a decrease in many pregnancy symptoms, and a quicker postpartum recovery. And your baby may enjoy a fitter heart, lower BMI, and boost in brain health.

What's more, it doesn’t matter if you were an iron woman or a sofa slacker until now. You can still benefit from getting active during pregnancy.

Are there any risks of exercising while I'm pregnant?

While it’s true that now isn’t the time to learn to water ski or enter a horse-jumping competition, most women can still enjoy most fitness activities. In fact, many exercises that are off-limits during pregnancy (like mountain biking or downhill skiing) are ones you’d probably have a hard time doing with a basketball-sized tummy anyway.

That said, definitely be sure to get the go-ahead from your practitioner before you start any exercise program during pregnancy. Some conditions (such as severe anemia, placenta previa, incompetent cervix and ruptured membranes, among others) can rule out exercise during pregnancy.

BENEFITS;

Increasing the heart rate steadily and improving circulation.

Increasing the heart rate steadily and improving circulation.

Reducing the risk of obesity and related complications, such as gestational diabetes and hypertension.

Helping prevent constipation, varicose veins, backache, and other pregnancy complications.

Keeping the body flexible and strong.

Supporting and controlling healthy weight gain.

Preparing the muscles for labor and birth.

Helping prevent deep vein thrombosis.

Improving sleep and emotional health.

It may also:

Shorten labor and decrease the need for medication and pain relief.

Reduce the risk of a preterm or cesarean delivery.

Speed up recovery after delivery.

Give the infant a healthier start.

Research suggests that there may also be benefits for the baby, such as:

A lower fetal heart rate.

A healthier birth weight.

A lower fat mass.

Improved stress tolerance.

Enhanced nervous system development.
However, the body undergoes significant changes at this time, and some precautions are necessary.

CAUTIONS

Taking care not to overheat.

Refraining from exercising in high humidity.

Avoiding activities that increase the risk of abdominal trauma.

Avoiding exercising to the point of exhaustion.

Slowing down the activity if it is not possible to talk while exercising.

CONCLUSION

Regular physical activity can boost the health of both the woman and the baby, and it may make pregnancy, labor, and postdelivery recovery easier.

However, it is important to stay safe during exercise, so women should check with their doctor before making any changes, and as their pregnancy progresses.

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SIX SIMPLE EXERCISES YOU CAN DO AT HOME WHILE PREGNANT.