Jun 212010
 

Do not become one of the women who decides when they become pregnant that exercise is too difficult. Exercise for pregnant woman is just as critical, and probably more critical than it is for non-pregnant women. Your body is preparing for an intense ordeal in delivery, and then you will desire a fast recovery to your pre-pregnant shape, or maybe even a better shape.

The first thing we need to discuss, do not start an exercise routine while you are pregnant without talking to your Doctor. Listen to their advice carefully. They are going to support your interest in exercising, but may have specific recommendations based on your fitness level, and possible other issues with your pregnancy.

One exercise virtually ever Doctor is going to recommend for pregnant women is Kegel exercises. These simple exercises are simply a matter of tightening the same pelvic muscles you use to control urinary flow, and holding the contraction for a count of 5. Make that a slow count, not a rapid count. Repeat the exercise 10 times. You should try to do the kegel exercises up to five times per day. These exercises will help you both during labor, and also during postpartum recovery.

Building strong core muscles is critical in overall conditioning and in helping with labor. Strong abdominal muscles play an important role. You may not be able to do traditional abdominal exercises like sit-ups and crunches easily, but you can do core stability exercises which strengthen the abdomen and lower back. One of the simplest exercises is using a Swiss exercise ball resting your elbows on the ball with your feet extended behind you on the floor. Maintain a straight body, with a straight line running from your head, through your shoulder, hips and all the way to your feet. Hold the position for up to 30 seconds, take a short rest then repeat.

The exercise ball is a great investment. Not only is it helpful for exercise for pregnant woman, but you will love it when you are in labor, and in the weeks leading up to delivery. You will find sitting on the exercise ball with your legs straddled is very comfortable and eases tension in your back.

To continue on the theory of building overall strength and condition, squats are a great exercise. They improve the strength of your legs, buttocks, and lower back. All portions of your body you will want to have in shape for both delivery, and for recovery. You can do squats using only your body weight, squatting down to approximately a position of sitting in a chair, then powering back up.

Walking may be the favorite exercise for pregnant woman. This is not saying it is easy for a pregnant woman to walk far, but it is very helpful in keeping off excess weight, and building up overall body tone. Becoming pregnant has changed your body in many dramatic ways. By using proper exercise you can have an easier delivery, faster recovery, and reduce the physical aches and pains of being pregnant.

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