Pregnancy Exercise Move

WHY EXERCISE DURING PREGNANCY? You've heard of the benefits of so-called active births, but HOW do you build the stamina and fitness needed for labor, birth and so on?

You can prepare your body to cope, and recover more quickly, through preparation during pregnancy: safely stay fit and healthy, and by working with changing bodies. Regular exercise during pregnancy will improve your fitness, maintain a better self-image, and help you feel positive about your pregnancy, labor and delivery. Do not try to dramatically improve your fitness during pregnancy, (but you can start exercising now, even if you did not do it before)

Start by just walking, and some exercises in this article) but look to keep your basic fitness level. Change your program during pregnancy, listen to your body, and do not be too push yourself. There is no evidence to support the fear that exercise increases the risk of miscarriage, premature labor or congenital malformations. All available evidence suggests that low-risk pregnant women, with the permission of the Midwife or Doctor, will have significant health benefits from continuing or starting a regular exercise program.

WHAT KIND OF EXERCISES SHOULD YOU DO? HOW HARD? HOW OFTEN?

The goal for a balanced exercise program, including aerobic exercise (as your body continues to move and your heart rate increases for a prolonged period) and resistance training (to build muscle strength). Aerobic exercise may include walking, low impact aerobics, swimming or cycling. Try to do 20-30 minutes aerobic exercise, 3-4 times a week, and choose something you like.

Reduce the intensity and / or duration of your pregnancy. Fit balls (sometimes called Birth Balls) can be invaluable during pregnancy, during labor, and for subsequent exercise. Sit on a ball instead of a couch or chair to maintain a good posture and strengthen your core muscles (lower abdomen and back). By focusing on sitting upright on the ball (always sitting in the middle of the ball, at 12 o'clock, not perched on the side) you can help prevent back pain and other discomfort caused by bad swelling and bad posture. Try another position on the ball to reduce discomfort, and help your baby to get into the right position later in pregnancy.

Strength training will give color and shape your body, and this exercise will not give you great muscles, but simply strengthen the weakest areas of the body due to postural effects of pregnancy, and the center of your gravitational change and posture. Muscles essential for strengthening during pregnancy are your upper back (to prevent silencing), back and lower heart muscles (for posture, support and strength) and the back of the thighs and lower parts (these muscles can weaken and stretch during pregnancy due to postural changes ).

TRY ME TOP FIVE EXERCISE FOR PREGNANCY. The following exercise focuses on your core muscles (important for good posture, reducing back pain & vital for rapid recovery after childbirth.), To balance the upper and lower back muscles that are stretched and weakened by postural pregnancy shifts, Hip flexor (on the front) which in turn is tightened; And last but definitely not the least bit of your pelvic floor muscles.