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10 Safe Pregnancy Exercises by Trimester

It is a common belief that one should avoid heavy physical work during pregnancy. However, that does not mean that during pregnancy, fitness has to take a backseat. In fact, doctors recommend including certain prenatal exercise regimes in the daily routine, as they can significantly help reduce complications at the time of birth. Not only that, but certain postnatal exercise regimes can also help after delivery in managing mood swings, postpartum depression, etc. Getting in some daily exercise during pregnancy is not only good for the mother but also for the child. It can also help avoid a variety of health-related issues such as excessive gestational weight gain, gestational diabetes, gestational hypertension, preeclampsia, preterm birth, lower birth weight, caesarean birth, and operative vaginal delivery.

Antenatal exercises can help in improving the physical and psychological condition of the mother during her pregnancy. They also play an important role in preventing pregnancy-related problems, while postnatal exercises can help the mother regain strength after giving birth. However, it is important to ensure that the exercises that are included in the daily routine are suitable for a person, based on the trimester they are in and on their overall health. One should consult their doctor about things like the benefits of walking during pregnancy, doing squats during pregnancy, and till when they can safely continue with squats, which exercises they should avoid, etc. before embarking on any new exercises.

The Best Pregnancy Exercises by Trimester

The best exercise for pregnant women focuses on building core strength, improving balance, and pelvic floor coordination. One can start with simple pregnancy exercises at home after consulting with their doctor. Some common exercises that can be considered by trimester include:

Exercise for the First Trimester

As long as one does not have a high-risk pregnancy, one may continue with their regular exercise regime for the first three months of pregnancy, or the first trimester. Other exercises that can be added to the routine include:

Diaphragmatic Breath with Pelvic Floor Activation

This exercise is a basic Kegel exercise which is highly recommended for pregnant women.

The Sit-to-Stand Move

The sit-to-stand movement helps determine one’s functional level.

Standing Abs

This exercise helps one work on their stability while strengthening the core muscles. If needed, it is completely alright to grab onto the back of a chair for support as well during this exercise.

  • Tap one toe forward while angling the hip bones upwards and squeezing the glutes, leaning slightly back.
  • Ensure hugging the rib cage so there’s no sinking into the lower back.
  • Reach overhead with the arms and palms facing forward.
  • Lift the front leg up while pressing the arms downwards; this involves the core muscles of the abdomen.

Pelvis Articulation

Butt Press

Pregnancy Exercises for the Second Trimester

As the second trimester begins, it is important to take stock of one’s exercise regime and adjust it. While one should be able to continue most of the physical activities from their first trimester, it is best to remove activities that may be too strenuous or that involve a risk of falling or jerking movements.

The Step Back

Stagger Row

Rotating Stagger

Pregnancy Exercises for the Third Trimester

It is recommended to include about 30 minutes of gentle exercises per day to strengthen the core muscles and pelvic floor during the third trimester. Consulting a doctor is a must to ensure no strenuous activities are included in pregnancy workouts.

The Fire Hydrant

Kneeling Hip Flexor Stretch

Exercises to Avoid During Pregnancy

Exercises that involve jumping, skipping, or hopping should be avoided as they can cause a lot of stress on the body. During pregnancy, it is best to avoid exercises like:

Whether it is after delivery or in early pregnancy, exercise can help mothers stay in shape. Not only that, but they can also help prevent complications during birth. However, it is extremely important to ensure that the exercise regime to be followed is tailored to one’s individual needs and health.

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