For a smooth pregnancy
Finding the motivation to work out during pregnancy can be hard, but the benefits are well worth it. Here are some 10 minute exercises to feel good during those nine months.
19 May 2017 4:04 PM GMT
Did you just discover the good news? There are some rules to abide by when you are expecting, and to give your little one a healthy life ahead you must take up a light workout and a diet schedule as per experts. Finding the motivation to work out during pregnancy can be hard, but the benefits are well worth it. Manmeet Manchanda a Fitness Trainer at Anytime Fitness has laid out a planned workout and diet chart for all the 'would be mothers'.
Pre-Pregnancy Workouts
- Squats: Squatting during the initial months may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees.
- Butterfly Yoga Pose: The butterfly pose is a great way to stretch your hips and thighs and ease pregnancy pains. It is safe for every trimester of pregnancy.
- Cat and Camel Pose: This pose works wonder to reduce post pregnancy weight. Cat and camel is an excellent pose to strengthen the back and abdominal muscles.
- Plie Squat: It is one of the best exercises if you're pregnant. Lower your body gently to a comfortable level and use your leg muscles to stand up.
Post Pregnancy Workouts
- Pelvic tilts: Lie on your back, with your knees bent up and feet flat on the floor. Place your hands on your stomach so you can feel the muscles tightening. Gently tighten your stomach muscles and push the arch of your back towards the floor. Squeeze your bottom tight. Repeat.
- Regular stretches: You can choose from a number of stretch exercises to strengthen your muscles, relieve neck and back pains, and tone your stomach. Gentle yoga classes are ideal, or you can do some yoga stretches at home. Stretching exercises do not require much space or equipment.
- Couple stretching: No, this isn't code for sex! Use your partner to get into more intense stretching exercises, by counter-balancing against each other. It is a lot more fun and motivating to do it together and it could always lead to something else.
- Exercise ball: An exercise ball is a popular option for postnatal exercise. Use the exercise ball to lie on, lifting your abs by contracting abdominal muscles. Start gently and increase the intensity as you gain strength.
- Back exercises: The exercise ball can also help to strengthen your core muscles if you do back rolls. Roll back over the ball and relax your body, allowing yourself to ease into the stretch. Relax your breathing and your chest.
- Daily Walks: Put your baby in a pram and walk to the local park or just around the block. A daily walk improves cardiovascular health and muscle strength. You can gradually increase your pace and distance as you feel stronger.
- Swimming: Swimming lengths, water running, water aerobics or treading water will help gain muscular strength and endurance, burn calories, and improve your cardiovascular fitness. Swimming can also work on your posture and flexibility, and because it's low impact, it puts little or no strain on your joints.
- Dancing: Dancing on your own, with your baby or with your partner is a great way to burn those extra calories and regain your figure. Choose styles that have little risk for injury or over-exhaustion, and music that you love.
Diet for a pregnant woman
The goal is to be eating nutritious foods most of the time to maximise prenatal nutrition.
What a woman eats and drinks during pregnancy is her baby's main source of nourishment. So, experts recommend that a mother-to-be chooses a variety of healthy foods and beverages to provide the important nutrients with a baby needs for growth and development.
Fruits, vegetables, lean protein, whole grains and dairy products are few products that should be consumed during this time.
Also, products like whole milk or skimmed milk, yoghurt, buttermilk, cheese, cottage cheese (paneer) should be included in the diet along with pulses, dals, cereals, nuts and whole grains, fish, meat and poultry, and lastly lots of legumes and liquids.
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