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Exercises
Exercises for Pregnant Women
During pregnancy, women need to take special care of themselves.
You may already know about the importance of eating well and taking
your prenatal vitamins, but have you thought about your exercise
routine while pregnant? Many women feel uncomfortable with the idea
of working out during pregnancy. However, there are many exercises
that pregnant women can safely do. By being in good shape during
pregnancy, you're likely to have an easier labor and get back into
shape more quickly after giving birth.
Walking is an excellent form of cardiovascular exercise. Try to
walk for 20 minutes at least three times a week. Strength and
flexibility training are perfectly fine during pregnancy, pending
you follow a few basic precautions.
Never perform exercises that are done on your back, because this
puts excessive and potentially dangerous strain on your body and
your baby. Also, never do squats during pregnancy, because they can
cause separation of the placenta. Abdominal exercises should be
avoided because they can lead to strain or injury.
Be sure to hydrate before, during and after working out. Your body,
and your baby, need plenty of water. Gatorade or a comparable
sports drink can also be good to replenish electrolytes lost
through perspiration.
The best type of exercises for pregnant women are any that can be
performed in a sitting position. For strong arms, try raises and
curls with 3 lb. dumbbells. Leg extensions and lifts are fantastic
for toned legs. For a strong back, try lat pull downs on a weight
machine.
Yoga is great for pregnant women as well. Just make sure the yoga
routine you choose is safe for pregnant women. There are many
workout videos and programs including yoga that are especially
designed for mothers to be. One top pick: Leisa Hart's Fit Mama
Prenatal Workout. Check with your local YMCA or gym for more
information about their pregnancy exercise classes. Working out
with a class is fun and allows you the opportunity to socialize
with other moms-to-be.
Make sure to check with your doctor before beginning an exercise
program. Most pregnant women can safely work out, but your doctor
needs to give you the OK following a thorough physical examination.
This will ensure you and your baby stay safe and healthy. Exercise
during pregnancy can be a great way to get in shape or stay in
shape. Plus, you'll find that you're happier and less stressed if
you take some time to exercise!
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