Walking: It’s a low-impact exercise that can be done throughout pregnancy. Start with a slow pace and gradually increase intensity and duration.
Prenatal yoga: This gentle form of exercise helps improve flexibility, posture, and relaxation. Look for specialized prenatal yoga classes or videos that cater to pregnant women.
Kegel exercises: These exercises strengthen the pelvic floor muscles, which can help during labor and postpartum recovery. Kegels involve contracting and relaxing the muscles used to control urine flow.
Swimming: It’s a fantastic low-impact exercise that relieves pressure on joints. Swimming and water aerobics can help you stay active and cool.
Prenatal aerobics or dance classes: Look for classes specifically designed for pregnant women. These classes often incorporate low-impact movements and exercises suitable for pregnancy.
Stationary cycling: Riding a stationary bike is a safe cardiovascular exercise that minimizes strain on your joints. Ensure the bike is adjusted properly to accommodate your growing belly.
Prenatal Pilates: Pilates focuses on core strength, flexibility, and posture. Opt for classes or exercises tailored for pregnant women to ensure they are modified for your changing body.
Modified strength training: Consult with a prenatal fitness specialist or your healthcare provider to learn safe and suitable strength training exercises during pregnancy. Avoid heavy weights and focus on light to moderate resistance.
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