The many benefits of regular exercise for pregnant women are something that even the most cautious person can recognize. In fact, the American College of Obstetricians and Gynecologists now recommends at least 30 minutes of vigorous exercise most days of the week for pregnant women. There are many good prenatal exercise videos available, but be sure to choose one that accommodates the special considerations of pregnancy.
Kegels
One of the most often overlooked but most important pregnancy exercises are Kegel exercises. These exercises tighten the muscles you use for bladder control and during labor and delivery. Prenatal videos that include Kegel exercises as part of their routine will remind you to do them regularly. Some examples include Prenatal Fitness Fix with Erin O'Brien and Leisa Hart's Fit Mama Prenatal and Postnatal Workouts.
Low-Impact Cardio
The American Pregnancy Association and American College of Obstetricians and Gynecologists recommend that pregnant women not exceed a heart rate of 140 beats per minute while exercising. Most prenatal workout videos carefully follow these considerations for cardiovascular activity, like Denise Austin's Fit and Firm Pregnancy video.
Walking is a great low-impact cardiovascular exercise that's recommended by most physicians for pregnancy. You can even try non-pregnancy walking videos like Walk Away the Pounds--just be sure to monitor your heart rate closely.
If you are not a regular exerciser, you'll find that it doesn't take much to get your heart rate this high; therefore it's best to choose a beginner's workout video.
Strengthen and Tone
Any well-rounded workout program should include some strength training and toning exercise, and pregnancy workouts are no different. Prenatal videos should take into consideration your changing weight distribution and loosening joints and how this affects strength training. The Complete Fit and Healthy Pregnancy Workout with Gabrielle Reece focuses on strengthening and stretching moves.
For Time Crunched Moms-to-Be
Another consideration for many expectant mothers when choosing a workout video is time. There are several good prenatal videos that include workouts lasting 20 minutes or less. The Quick Fix Prenatal Workout contains three 10-minute micro sessions that you can do throughout the day or combine into one workout.
Prenatal Yoga or Pilates
Prenatal yoga and Pilates are popular forms of exercise for pregnant women, but with so many options on video now, you don't have to sign up for any special classes. These methods are known for improving strength and flexibility and are great for relieving motherhood-induced stress. Yoga Journal's Yoga for Your Pregnancy and Pilates for Pregnancy are a couple of top rated options.
Try Something Different
Pregnancy doesn't necessarily mean giving up more fun and diverse types of exercise. The BellyDance Prenatal Fitness and Dance Instruction Program might bring a touch of variety and excitement to your workout routine. Don't be afraid to try something new and add some interest to your pregnancy workout; just be sure to follow your doctor's recommendations for safety.
