Just because you're pregnant doesn't mean that you can't keep your body fit and toned; according to the American Pregnancy Association, exercise is beneficial for most pregnant women. In addition to keeping fit, exercise can boost your mood and energy level, alleviate pregnancy-related discomforts, improve your sleep and even help prepare you for childbirth. Consult your doctor before you undertake any exercise program; exercise can be hazardous to fragile or high-risk pregnancies.
Swimming
Swimming is one of the top forms of exercise for a pregnant woman, according to the American Pregnancy Association. Swimming tones the large muscle groups in your legs and arms without putting stress on hormone-loosened joints and ligaments. The BabyCenter website finds the breast stroke especially worthwhile for pregnant women, as it helps keep the body well-aligned. A variety of exercises is equally beneficial, including using a kick-board, water aerobics or simply walking back and forth through shallow water.
Squatting
Squatting moves are highly useful for pregnant women: They strengthen the muscles in the legs and buttocks, stretch the lower back, and can relieve a number of pregnancy-related aches and pains. In addition, because pregnancy tends to throw the pelvis out of position, squatting moves help to realign the body.
The Topend Sports website recommends starting your squats by standing with your feet shoulder-width apart, toes turned slightly inward. Keeping your abdominal muscles contracted and shoulders down, bend your knees and gradually lower your tailbone toward the floor, as if you were about to sit. Squat down as far as comfortable, then hold the position for a count of 10. Rise to the original position, lifting your bottom first. If you have trouble maintaining your balance, practice this exercise behind a sturdy chair, keeping both your hands firmly placed upon its back.
Triceps Curls
Triceps curls are a great way to keep the muscles in your arms and shoulders toned during pregnancy. To perform this exercise, sit in a chair with your feet flat on the floor and your upper back resting against the back of the chair. Take a 5- to 10-pound dumbbell in each hand, holding them vertically between your thumbs and forefingers. Hold the dumbbells behind your head with your elbows bent, pointed toward the ceiling. Keeping your abdominal muscles contracted and elbows still, lift the dumbbell toward the ceiling. Lower your arms to the starting position. Perform two sets of 10 repetitions each.
Kegel Exercises
When you think of "keeping fit" during your pregnancy, exercising your pelvic floor muscles probably doesn't rush to your mind before anything else. But it deserves some thought. Your vaginal and pelvic floor muscles can grow weak under the weight of your growing baby. Weakness in these muscles can cause problems such as a prolapsed uterus or urinary incontinence, which may occur both during pregnancy and postpartum, MayoClinic.com reports. Kegel exercises help keep those muscles strong. To perform a Kegel, tighten your pelvic floor muscles --- as if you're stopping the flow of urine --- and hold for three to five seconds, then release. Repeat the cycle 10 times, three times daily.
References
- Topend Sports: Leg Squat Exercise for Pregnant Women
- Parenting Weekly: Swimming
- American Pregnancy Association; Effects of Exercise on Pregnancy; November 2007
- BabyCenter; Great Pregnancy Exercises: Swimming; September 2006
- MayoClinic.com; Kegel Exercises: A How-To Guide for Women; July 10, 2010
- Pregnancy.org: Exercise How-To: Standing Triceps/Biceps Curl
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