Pregnancy Fitness | Dr Rama Sofat Hospital

                  Pregnancy Fitness | Dr Rama Sofat Hospital

The benefits of regular exercise during pregnancy are no mystery. But many women don’t know where to begin. Some tips on some great pregnancy workouts like dancing, aerobics, swimming, walking, weight training, and yoga. Practice exercise if you are comfortable with it otherwise don't as it is quite risky. 

Baby Bump Fave: Swimming
As a mom-to-be, you're focused on doing everything you can to have a healthy baby. Exercise is good for both you and your little one. In fact, the right moves can ease common discomforts like back pain and sleep troubles.

One of the best exercises is swimming. It's gentle on the joints and relieves swollen ankles. And you'll feel light as a beach ball no matter how big your baby bump. Check with your health care provider before starting or continuing exercise in pregnancy

Baby Bump Fave: Yoga
Yoga strengthens core muscles, eases back pain, and helps you relax. And research shows that it may make labor shorter and more comfortable. Try a prenatal class, which is gentler and focuses on relaxation good prep for labor. Avoid "hot yoga," and after your first trimester, don't lie on your back.

Baby Bump Fave: Indoor Cycling
Take a load off your legs! Cycling on a stationary bike is generally safe even if you're just starting an exercise program. Cycling is a good way to boost your heart rate without stressing your joints

Baby Bump Fave: Weight Training
Light strength training can help you stay toned before and after delivery. If you were lifting weights before you got pregnant, chances are you can keep going as long as you go easy. Avoid heavy weights or routines where you have to lie flat on your back.

Baby Bump Fave: Brisk Walking
Whether you're on a trail or a treadmill, walking can safely help tone muscles and improve your mood. It's also something most women can do right up to delivery. If you're just starting, try walking a semi-swift mile three days a week. Increase your time and speed a little each week, and build in hills as you get stronger.

Fit Tip: Abdominals
Exercises for your abs can ease an aching back and help fight a "sway back" posture that may develop as the uterus gets heavier. Two safe options are:

1.Kneeling Pelvic Tilt: On all fours with a flat back, tighten the abs and gently arch your back to the ceiling. Don't let your belly sag down.

2.Standing Pelvic Tilt:Back up to a wall, with your feet three inches out. Tighten your stomach and buttocks and press your low back to touch the wall.