Fitness and Workout Plan during Pregnancy




Pregnancy – the time of life that changes almost everything around the parents and everything inside a mother. For women it is a part of her body, a heartbeat she not just hears but feels growing inside her, a life that she is going to give to the world. But nothing worth comes easy as the world says. And so is this feeling of being a parent, an owner, a life giver. The special time in your life acquires certain amount of physical activity for you and your baby’s health.

Workout Plan during Pregnancy




Workout Plan during Pregnancy

When you become pregnant, you might start thinking about your overall health. Exercise can be a big part of that equation. Guidelines suggest pregnant women should exercise 30 minutes a day, most days of the week. If you exercise it will definitely help you build stronger bones, muscles and joints. They can also help you build up stamina which can also be helpful for labor and birth. We know exercise helps people preventing heart disease, diabetes and long term health. Now if you have already been exercising there are some changes you might need to make during your pregnancy. If you haven’t been exercising and you plan to start it during pregnancy definitely talk to you gynaecologist before you do. Make sure your blood pressure does not exceed 140 BPS.

Walking is said to be the simplest form of exercise. It gives toned muscles and strong heart beat, easy and short labor, burns calories that prevent excessive weight gain, prevents gestational diabetes and pre-eclampsia, eases constipation and manages stress level. Walk but at a comfortable pace with a bottle of water. Further the level of exercise gets divided according to the 1st (1-3 months) 2nd (4-6 months) and 3rd trimester (7-9 months).

Squats (about 30) can be practised during pregnancy on regular basis to open the pelvic outlets that helps your baby descend. A 45 bar back squat can also be helpful if done in perfect posture during 1st trimester. Lunges done in 3 sets of 2 on each leg help to tone up muscles of the bladder. Keep ups can be done at any point of time during your daily routine. Keep ups help to increase endurance within the body. It also helps to utilize your mind to whatever limitation you feel might exist in your body. These can be done from 3 to 11 minutes as your body gets accustomed to it.

Start with bending you elbow so that your forearms are parallel to the earth and then sweeping motion so exhaling up and inhaling down. Up and back clearing all the stuff you don’t need in your life and welcoming a happy future. Exercise done in 3rd trimester should be easy that help them to prepare for delivery. It is recommended for all fathers to be a part of the routine for this time. Sitting cross legged helps to begin with concentration along with breathing in and out slowly and consistently. Try sitting in a position keeping your back and shoulders straight.

Stretching the legs and pulling the knees close together is another position pregnant ladies can sit in but this should be done only till the time they feel comfortable. Squatting in this trimester can be done using a table or a chair for support. A relaxation posture is very necessary in this trimester to help relax the muscles. Just lie down on one side, straighten your lower leg, bend you upper leg a little and place it on the pillow. You can also move and shift around if you feel comfortable. You may even fall asleep in this position.

Exercise during pregnancy

Exercise during pregnancy might be unsafe if you have heart disease, lung disease, short cervix, preterm labor, multiple pregnancy (twins, triplets or more), frequent vaginal bleeding during months 4 through 9, placenta previa or high blood pressure. Some of the sports like skiing, horse riding, and gymnastics should be avoided during pregnancy. Also sit ups should be avoided during pregnancy and the reason being is that you don’t want to lie straight on your back. Also avoid toe touches and deep knee bends. Most pregnant women want to be comfortable. What you want to get is some loose fitting clothes but a supportive sports bra. One should also wear appropriate footwear which is usually sneakers for comfortable and protected feet.

Always exercise on a flat or levelled surface to avoid injury. Do use some carpeting or yoga mats to keep the area of your exercise softened. Don’t exercise in an area that is too hot or humid. Stop exercising if you experience trouble bleeding, vaginal bleeding, dizziness, headaches, chest pains, weak muscles, calf pain or swellings, preterm labor, decreased movement of the baby or leakage of fluid from your vagina. Listen to your body so that you know when to stop and take some rest. Do consult your doctors as and when required and make sure all the exercises are done under guidance.


Leave a Reply