4 exercises to help pregnant women keep fit-Beauty

Exercising during pregnancy can bring more benefits than you imagine. Here’s a routine you can try under expert guidance.

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Exercising not only helps you stay in shape, but it also leads to a healthy, happy, and comfortable pregnancy. But the first question that pops into our heads is figuring out if it’s safe to exercise during pregnancy. According to experts, exercise during pregnancy is highly recommended and has been known to promote a healthier, more comfortable pregnancy.

‎Building strength and stamina through exercise can ensure your body better copes with all the physical challenges of pregnancy. It also reduces the risk of certain complications.Benefits of exercise during pregnancy

Exercise helps pregnant women not to worry about losing their shape, relieves back pain, prevents constipation, reduces bloating and swelling, prevents excessive weight gain, reduces the risk of cesarean section, shortens labor time and any abnormalities. any other related health problems that may arise during this time.

Besides that, exercise is also great at raising the mood because pregnancy can be overwhelming causing a certain level of anxiety.

Incorporating any type of exercise must be done with the permission of your doctor. 20-30 minutes of exercise per day is essential. You should start with lower-intensity exercises like yoga or pilates and gradually work your way up to more moderate to high-intensity workouts.

Prenatal exercises can include a mix of pilates (floor exercises) as well as weighted exercises depending on your fitness level. Here’s a routine that could turn out to be the perfect exercise for you during pregnancy.

1. Side leg lift:

While lying on your side with one foot flexed, lift your leg about halfway. Lower slowly and repeat 20 times. Then, hold your foot in the highest position for 10 seconds.

Side leg lift exercise.

2. Squats exercise:

Stand with feet wider than hip-width apart, toes pointed slightly outward, hands clasped in front of chest for balance. Bring your hips back and bend your knees to lower as much as possible and lift your chest.

Exercise squats.

3. Kneeling push-ups:

Kneel on the floor. Extend your arms and place your palms shoulder-width apart on the floor in front of you. Squeeze your abs while bending your arms, lowering your torso until your chest touches the floor. Push your torso back by straightening your arms.

Kneeling push-up exercise.

4. Lunges . exercise

Stand with your right foot separated 1-2 steps in front of your left toe. Keeping your torso straight, shoulders back and down, lower your back knee at a 90-degree angle and return to the starting position.

Lunges exercise.

Postures to help you feel comfortable during pregnancy

As your pregnancy progresses, everyday activities like sitting and standing can become uncomfortable. Remember to take short and frequent breaks to combat fatigue. Moving around every few hours can also ease muscle tension, helping to prevent fluid buildup in the legs and feet. Here are some tips compiled by experts:

‎- Sitting posture: Using an adjustable chair with good support in the lower back will make it easier to sit for long hours, especially as your weight and posture change. If your chair is not adjustable, use a small pillow or cushion for extra back support. Elevate the leg to reduce swelling.

Standing position: If you must stand for long periods of time, rest one foot on a footrest, low stool, or box. Switch legs often and take frequent breaks. Wear comfortable shoes.

Bending and Lifting Posture: Even if you’re lifting something light, proper form can make you more comfortable. Bend at your knees, not your waist. Keep the load close to the body, lifting with the legs – not the back. Avoid twisting while lifting.