Benefits of exercising while pregnant
If you think of exercise solely as a way to fit into a smaller pair of pants, you may need to shift your perspective (and priorities) now that you’re pregnant.
According to the American College of Obstetricians and Gynecologists (ACOG), exercising during pregnancy can lead to a lower incidence of:
- excessive weight gain
- gestational diabetes or hypertensive disorders such as preeclampsia
- lower birth weight
- preterm birth
- cesarean birth
It’s also an excellent way to:
- maintain physical fitness
- Reduce Stress From Daily Life
- manage symptoms of depression and anxiety
Kneeling pushups
This move targets core and upper body strengthening together.
- Lie flat on your stomach, then push up onto your hands and knees, keeping your knees behind your hips.
- Pull in your abs (the pelvic brace), and then slowly lower your chest toward the floor as you inhale.
- Exhale as you press back up.
- Start with 6 to 10 and gradually work up to 20 to 24 reps.
Squats
The first trimester is also an ideal time to get squatting! If you have access to the gym, you can also use the leg press machine. Squats — especially bodyweight squats — can be done throughout your entire pregnancy.
Plus, since squats strengthen all the muscles in your lower body — including the quads, glutes, and hamstrings — Jeffcoat says keeping these muscles strong is a great way to protect your back, so you use your legs instead of your back when lifting.
- Stand in front of a couch, with your back facing the couch. Begin with feet just wider than hip-width apart. Use the couch as a guide to ensure proper form.
- Squat down like you’re about to sit down on the couch, but come back up just as your thighs start to touch it.
- Make sure you take 5 seconds to go down 3 seconds to come back up.
- Exhale as you squat; inhale as you stand.
- Do 2 sets of 15 to 20 reps.
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