Great Prenatal Exercises for You And Your Bump

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Pregs women doing yoga

Prenatal exercises are the best thing you can do for yourself and your bump until you have him or her in your very own arms. You’re probably extremely excited and are preparing for the big day its self. You have a million of things running through your mind and I’m pretty sure that hitting the gym isn’t one of them. Experts have said that keeping moving can be important when expecting a baby, as there are numerous health benefits that will improve your own health and your newborns, such as…

  • Boosts your energy
  • Gets your yummy mummy body back after childbirth quicker
  • Lowers the chance of certain pregnancy risks
  • Reduces back pain
  • Better nights sleep
  • Prevents depression and improves self-esteem
  • Prepares you for labour
  • Maintain a healthy weight
  • Manage blood sugar levels

This doesn’t mean that you have to join a gym if you ain’t a member already. There are many light exercises you can do in the comfort of your own home, but there are also some exercises that you should be aware of too. We have put together a list of the best simple exercises to practice throughout pregnancy …

Stretches
Pregnant women stretching

Stretching in the morning or before bed can help loosen up joints and reduce back pain.  There are two great stretches that are very easy to perform when expecting, Tailor Sit and tailor press! To perform the tailor sit stretch sit with your knees bent, ankles crossed and lean forward keeping your back straight. To perform the Tailor press stretch sit with your knees bent and the bottom of your feet touching. Gently press your knees down with your hands and hold for a few seconds.

Leg raises
Pregnant women doing leg raises

Lay on your side whilst supporting your head with your forearm. Gently raise your leg to about hip height then back down again to be repeated to complete a rep. Doing this on each side will help strengthen your core and inner thighs.

Brisk Walks
Pregnant women walking

This prenatal exercise is one I defiantly recommend, especially if you find yourself taking frequent trips to the shop to calm cravings. Brisk walking can help improve your mood and allows you to get out the house to get some fresh air, remember to wear the right footwear!

Swimming
Pregnant women swimming

Doing a few gentle slow lengths at your local swimming pool will help reduce back pain, swollen ankles and restless nights. Swimming is a great exercise as it isn’t as pricey as a gym membership and it helps your stomach return to normal shape after birth.

Weights 
Pregnant women arm curls

Whilst leaning against a chair with your back straight hold weights suitable for you (Nothing too heavy) with palms facing your body. Then lift the weights slowly and gently towards your shoulders. If you haven’t got any weights indoors, no need to go buy some simply use some bottles of water or tin cans! If you don’t fancy raiding the cupboards, find out how to create a home gym for under £50! 

Yoga Classes
Pregnant women yoga

It is best to go to a pregnancy yoga class as the class would be around positions that safe to perform when pregnant. If there are no yoga classes in your area for pregnant women then simply attend a regular lesson but make sure you advise the instructor. Once you have nailed a few positions you can start practising at home instead of playing for lessons!


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