What Are The Benefits To Exercising During Pregnancy ?

By Author: Matthew James
Total Articles: 15
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Maintaining a regular exercise routine during your pregnancy will help you stay generally healthier. You’ll feel as good as you possibly can for a much longer period of time. Regular exercise during pregnancy can help with your posture. As your belly grows, your back will feel the pressure. Having strong healthy back muscles will help alleviate some of this pain and can be done by incorporating lower back exercises into your routine. Doing cardiovascular exercise (running, walking, biking, etc.) will increase the time it takes for you to feel fatigued. There is also evidence that exercise may prevent gestational diabetes (diabetes that develops during pregnancy). Conducting core body exercises will help build the core muscles, which are needed for labor and delivery. Exercise will still help reduce stress and keep you much more relaxed.

The further into your pregnancy you get, the more modifications you are going to have to use during your workouts. After the first trimester, you can no longer lay on your back to do things like sit ups, crunches, leg raises or other abdominal exercises.

Instead, you’ll want ...
... to do things like:

- Cat and dog tilts

- Isometric dog poses holding one arm and one leg up

- Standing pelvic tilts

- Side crunches (laying on your side) lifting one leg

- Side crunches (laying on your side) lifting both legs

- Standing side crunches w/ or w/out bands/weights

What Exercises Should Be Avoided During Pregnancy?

There are certain exercises and activities that can be harmful if performed during pregnancy. Avoid:

- Activities where falling is possible (such as skiing and horseback riding).

- Contact sports such as softball, football, basketball and volleyball.

- Any exercise that may cause even mild abdominal trauma such as activities that include jarring motions or rapid changes in direction.

- Deep knee bends, crunches, full sit-ups, double leg raises and straight-leg toe touches.

- Exercises that require lying on your back or right side for more than three minutes. (Especially after your third month of pregnancy).

- Waist twisting movements while standing.

- Exercise in hot, humid weather or extremely cold weather.

Pay attention to any adverse changes in your body. Any pain or discomfort should alert you that something is wrong and you should pay attention to that seeking medical advice as necessary.

For more information about creating a safe exercise program under the guidance of a qualified personal trainer, talk to the fitness experts at Custom Fitness Concepts. They can help customize a fitness program for you while you are pregnant to ensure both you and your baby stay healthy and fit!