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Safe Exercises for Pregnancy

I'm 4 months pregnant, till what month of my pregnancy I can go to gym?
(July 28, 2011)

Is it ok to lift weights during pregnancy?

During a pregnancy, expectant mothers need to be extremely careful about the physical strains that they may expose themselves to. Weight lifting during pregnancy is to be avoided because it tends to place a certain amount of strain on the abdominal section of the body, which in turn, places stress on the amniotic sac that holds the developing child. During a pregnancy, the expectant mother must realize that her body cannot be put under undue pressure, and that placing a strain on the stomach and the abdomen will have its effects on the developing fetus within the womb. It is best to avoid weight lifting during first trimester periods in pregnancy because it is at this point of time that the fetus is the most fragile and is susceptible to extreme damage.

There is no telling exactly how much weight can a pregnant woman lift, but it is advisable that lifting of any weights be avoided during the pregnancy in order to safeguard the health of the developing fetus.

Expectant mothers need to be extremely careful about all the physical activities they undertake during a pregnancy. if there are indications of complications arising in the pregnancy, bed rest may be advised by the doctor in an attempt to ensure that the fetus remains unharmed and that the pregnancy is not threatened in any way.
Submitted by N on July 28, 2011 at 05:13


Is water aerobic safe during pregnancy?

Exercise is a crucial aspect of pregnancy as it prepares the body to face the physiological strain that is a part and parcel of pregnancy. It also helps to keep a check on unnecessary weight gain as well as improves the overall functioning of the body.

Pregnancy and water aerobics:

Water aerobics, during pregnancy, is gaining importance as it is extremely beneficial since it does not cause any undue strain. The benefits of water aerobics for pregnant women are many. Most women find it very difficult to workout during pregnancy not only because of their lopsided figure but also due to the strain that the legs and back face during pregnancy. Due to the buoyancy of the water, women feel more comfortable exercising in water. The pressure exerted by the force of water is known to have a soothing effect on the muscles and joints. Water aerobics is known for its ability to increase blood circulation and stamina as well as flexibility and muscle tone. This form of exercise also helps in reducing the pain experienced during labor. It also ensures quick weight loss and a speedy recovery postpartum. Besides the above mentioned facts, the resistance offered by water helps in a larger loss of calories than exercises conducted on land, for the same course of time.
Submitted by N on July 23, 2011 at 05:12


What are pelvic floor exercises during pregnancy?

The pelvic floor exercises plays a vital role in the success of a pregnancy as it provides support to the uterus as well as assists in the natural process of childbirth.

Pelvic floor muscle exercises for pregnant women help in preparing the pelvic floor to face the strain that is a part and parcel of the later stage of pregnancy, when the uterus becomes very heavy. They also reduce the risk of damage that may be caused to the pelvic region during vaginal delivery. In addition, women who perform this exercise routine during pregnancy are known to recover faster postpartum. It also prevents the risk of a prolapsed uterus and urinary incontinence. Since pelvic floor exercises for women during pregnancy do not need any preparation or specific posture, they can be performed anywhere and at any time of the day. All one has to do is to contract the muscles in the vaginal area, hold for sometime and then gradually release. It is advisable to do approximately one hundred such contractions daily, spread out in batches of ten to twelve throughout the day. Pelvic floor exercises during pregnancy help in contracting and relaxing the muscles that make up the pelvic floor, thus strengthening and toning the pelvic floor.

Submitted by N on July 18, 2011 at 05:11


When to stop doing ab exercises during pregnancy?

A regular exercise routine during pregnancy is a must to prevent excessive weight gain. It also helps to keep the body toned and flexible thus ensuring that the body can deal with the physiological stress that accompanies pregnancy. Exercise also helps in improving blood circulation. However, one must choose exercises that will not harm the developing baby or cause complications in the pregnancy.

Ab exercises during early pregnancy are beneficial as they help in strengthening muscles and ease backaches that are a common part of pregnancy. They are also known to prepare the body for labor, delivery and postpartum recovery. However, one must ensure that the body is not strained too much. Ab exercises in the first trimester are believed to be safe. As the pregnancy progresses, it is better not to perform exercises that require you to lie on your back since, while doing so, the uterus may compress the vena cava. This could restrict the flow of blood and thus affect the supply of oxygen to the baby. Before opting for ab exercises during pregnancy it is advisable to consult a doctor with regards to the same as every pregnancy is different and in some cases, such exercises may not be appropriate.
Submitted by N on July 12, 2011 at 05:10


There are great benefits of exercising during pregnancy; however gym exercises are not advised especially since you are 4 months pregnant. It is necessary that you should consult the gynecologist before starting any type of exercise. This is essential because if the exercises are not suitable at the specific stage of the pregnancy, they can prove dangerous. The level of exercising depends on what the gynecologist or the health care provider suggests is suitable. Once you have taken consent from the health care provider, you can start the exercising program. A safe exercising plan during pregnancy depends when you start a well as on the level of complication of your pregnancy. There are quite a lot of exercising programs conducted specially for pregnant women. Women can enroll for these programs for proper guidance for going through the exercising routine. These programs are not only beneficial for the guidance but also because women can communicate with other women in the same situation. They can share their experiences and learn from their experiences.

Light exercising such as stretching and other such routines can help tone the muscles without placing extra or unnecessary strain. Breathing exercises as well as light yoga can prove very beneficial. There are several forms of exercises which are recommended to women during pregnancy. Pilates, yoga, light stretching, swimming, walking, light dancing, stationary cycling and low impact prenatal aerobics are some of the recommended exercises. Exercising also helps strengthen the abdominal muscles which play a key role during child birth. It also helps combating fatigue which many women face during pregnancy. It can help minimize the back pain and also strengthens the back muscles. It can also control the fat gain during pregnancy, keeping it under control and minimum. It helps relieve stress. It is known that women who exercise during pregnancy are less likely to experience difficulties or complications during delivery.

Amongst some other advantages of exercising during pregnancy are that it makes you feel better, look better, prepares you and the body for child birth and also helps you regain your pre-pregnancy body faster. Certain types of exercises are to be avoided as they can prove dangerous rather than beneficial. Exercises which involve jumping, bouncing, jarring, leaping, a sudden change of direction or a risk of abdominal injury are to be strictly avoided. Also adventure sports as well as sports such as scuba diving, contact sports, downhill skiing and horseback riding is to be avoided.
Submitted by S M on July 19, 2010 at 12:38


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