10 Best Safe Pregnancy Workout Routine For Healthy Baby

To become a mother is the most beautiful feeling and owner. Women are the only ones blessed to give birth to a child. This one feels will change your life completely. Pregnancy is not only important but also a challenging and crucial phase of a woman’s life. Pregnancy can change your physical appearance, mental state, hormonal changes and lead to mood swings. Following this Pregnancy Workout Routine will increase your energy, improve your mood and posture, help you sleep better, strengthen your muscles and give perfect shape to your body.

Along with the happiest feeling of becoming a mother, you also need to take care of your health, not only for yourself but for the baby too. You should strictly follow the workout routine to keep yourself fit and to avoid problems like: morning sickness, constipation, backaches, hormonal imbalances, increased weight, gestational diabetes, etc.  

Exercise during pregnancy is safe and beneficial for both mother and fetus. But you should always ask your doctor before starting any workout plan. You can start your workout right from the first trimester. You need to be careful while choosing the type of exercise. Establish good exercise habits gradually, along with the right healthy food. 

Benefits of doing Exercises during Pregnancy :

• Control weight.
• Improves blood circulation.
• Improves flexibility.
• Strengthen the core muscles.
• It decreases the risk of gestational diabetes and hypertension.
• It helps in dealing with mood swings, backaches, and other ailments.
• Increase the chances of natural birth.
• Speed up recovery after delivery.

Best Safe Pregnancy Workout Routine For Healthy baby:

Here are some workouts for your perfect pregnancy routine and exercises :

1. Warm-up –

Always start your workout with a warm-up. It is necessary to prepare the body for exercise. Keep it short and simple. The warm-up should be light and for 10- 15 min. Warm-up will loosen the joints and increase blood flow to the muscles. This will help you to exercise effectively. 

2. Walking –

Walking during pregnancy will help you to stay fit, healthy and mentally sound. Include walking in your pregnancy workout routine to avoid pregnancy-related pain, hormonal imbalances and to keep your body in shape. This is safe for every pregnant lady. While walking always choose a smooth surface, avoid potholes, rocks and wear supportive sports shoes. 

3. Yoga –

Yoga is one of the most important tools to avoid discomfort and stay stress-free during pregnancy. Perfect yoga postures will help you to deal with aches, mood swings and other ailments by keeping you physically, mentally and emotionally sound. 

4. Swimming –

Swimming and water exercise is another way to keep yourself healthy and in shape during pregnancy. Swimming and water aerobics will encourage your muscle development and flexibility with a low risk of strain and injury.  It will also keep your body cool and stress-free.

5. Weight training –

Weight training is another way to maintain yourself and deal with pregnancy issues. But it is advisable to avoid weight training if you have never done this before your pregnancy. It improves strength and flexibility. It will also help them to carry weight. 

6. Meditation –

A pregnant woman should always include meditation in her daily workout plan in order to keep herself calm and mentally sound. Meditation will help you to control your sudden emotions, maintain inner peace and keep you and your baby healthy. Meditation is the best Pregnancy Workout Routine for every woman.

7. Pilates –

Include Pilates in pregnancy workout to improve your posture and muscular strength. You can do this twice a week to reduce backaches due to weight gain. 

8. Stationary Cycling –

Stationary cycling is very helpful in cardiovascular activity. Standard cycling has a risk of falling and getting injured. So stationary cycling is completely safe and recommended for pregnant women to maintain their lower body.

9. Floor Exercises –

Some floor exercises are also helpful to maintain weight and health during pregnancy. Exercises like: wall slide, clamshell, hip raise, angry cat, downward dog, opening hips, pelvic stretches, squat, etc. 

10. Light Aerobics –

Light Aerobics can also be done at home to maintain your body shape and keeping yourself healthy. Light Aerobics should be done carefully. If you have never done this before then you should seek expert advice before doing it on your own. 

Bonus Tips for Healthy Pregnancy :

• Focus on smaller meals high in protein, fruits, and vegetables.
• Do not skip breakfast.
• Maintain a healthy weight.
• Wear loose-fitting clothes.
• Keep yourself hydrated.
• Exercise and get your body moving.
• Stay Stress-free.
• Read or watch good and positive things.
• Listen to music.
• Avoid heavy workout or weight training.
• Avoid smoking and drinking
• Avoid overheating.
• Don’t stand for so long.
• Avoid sudden movements.
• Use skincare products carefully

 

Follow these tips and include the above workout routine plan during your pregnancy to keep yourself and baby fit and healthy. Try them out and let me know your feedback and suggestions regarding the same only on Trabeauli.

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