Introduction
Pregnancy is an amazing time of growth and change, but it can also be physically and emotionally challenging. To help you through the challenging stages of your pregnancy, be sure to include some of these 5 simple exercises in your routine!
During the First Trimester
During the first trimester, you should do gentle exercises to help prepare your body for labor and delivery. You can do these exercises at home or at a health center, depending on your location.
The following exercises are recommended during the first trimester:
1. Standing Quad Stretch. Stand with your feet hip-width apart and your arms by your sides. Squeeze your glutes and lift your heels towards your butt. Hold for 30 seconds, then release. Repeat three times.
2. Seated Hamstring Curl with Resistance Band. Loop a resistance band around a sturdy chair and sit down with your legs bent, ankles resting on top of band. Keeping your back straight, curl your hips up towards your buttocks until you reach full extension (elbows should be bent). Hold for 30 seconds, then release. Repeat three times.
3. Watermelon Squeeze. Sit with both legs stretched out in front of you and place one hand on top of the other thigh. Use the other hand to gently squeeze a watermelon as close to your belly as possible for 30 seconds. Repeat four times per day during the first trimester.
4. Cat-Cow Stretch with Resistance Band. Lie on
During the Second Trimester
During the second trimester, your body is rapidly growing and changing. You’ll start to feel more active and your muscles will start to show signs of growth. This is a great time to start some simple pregnancy exercises to help you stay healthy and keep your baby safe.
Your second trimester is also a great time to begin stretching. Stretch every day, beginning in your feet and slowly working your way up your body. Try to stretch every muscle group at least once a day. This will help keep you flexible and strong throughout your pregnancy, and it will also help keep you healthy overall.
In addition to stretching, make sure to drink plenty of fluids throughout the day. This will help keep you hydrated and nourished, which will help your baby grow properly.
During the Third Trimester
During the third trimester, your body is preparing to birth the baby. The main goal of this stage is to increase the size and strength of your uterus. To do this, you’ll need to do simple pregnancy exercises every day.
Some of the exercises you’ll want to do during this time include:
Pushing and Pulling Exercises: These exercises work your muscles in your uterus and perineum (the area between your vagina and anus). You can do these exercises by using a futon, a chair, or your own body weight.
Crawling: Crawling is another great way to strengthen your uterus and perineum. You can do this exercise on all fours or on your hands and knees.
Mountain Climbing: This exercise helps to stretch out the ligaments in your uterus. You can do it by climbing a few stairs or using a ladder.
All of these exercises are easy to do and will help to improve your pregnancy health overall.
Conclusion
Pregnancy is a time when you should be especially diligent about getting your exercise. Not only will regular activity help to keep your body healthy and toned, but it can also reduce the risk of developing various pregnancy-related complications. In this article, we provide five simple exercises that you can do regardless of how early in your pregnancy you are. So whether you are in your first trimester or halfway through, make sure to incorporate at least some form of physical activity into your day!
