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You are here : home > Pregnancy > Weight Gain, Diet & Exercise > Exercises for Pregnancy

Exercises for Pregnancy


Exercising during pregnancy is beneficial for having a normal delivery. Learn how to keep your fitness levels high during pregnancy with some simple exercises for pregnancy.


Let us start with the popular myths first. Many believe and more so the new moms-to-be, that pregnancy is all about stiff necks, sore backs, hinges in the hips and heavy and throbbing pair of legs. Many presume that these are all a part of the deal. But this is untrue. Pregnancy does play around a bit with the usual functioning of the body, but the stage can be made enjoyable as well. After all, it is a life altering experience and there is no reason why women should not be able to enjoy it.


Pregnancy Facts

The body of a woman is surprisingly well designed for pregnancy. Being a complex process, it can take a toll on the well being of the body; but as one can see around and read innumerable pregnancy cases, pregnancy does not alter the fitness of the body in any way. The best way to ensure that your pregnancy is as enjoyable as theoretically it is made out to be, is to make sure that you keep yourself fit and healthy throughout the pregnancy term, preferable even before conception. The point to note is that all workouts should be done under the supervision of a trained instructor and after consulting your physician.


Pregnancy Exercises

Given below are some of the exercises for pregnant women.

Neck Exercise – The neck rotation exercise can effectively relax the neck and shoulder muscles that tend to get stiff during this period. In order to do this, let your head drop forward very slowly. Now, rotate your head towards your right shoulder and bring it back to the original position, that is, in the middle very slowly. Repeat this process as you turn your neck to the left shoulder as well. This set of rotations should be done very slowly in sets as directed by your trainer.

Shoulder Exercise – In order to do the shoulder rotation, start by pushing your shoulder forward and begin to rotate them upwards in the direction of your ears. Then slowly bring your shoulders back down to the normal position. The rotations in each direction should be repeated as per instruction.

Swimming Movement – You do not need to step in water to do this exercise. Stand straight by placing your arms by the side. Put your right arm up as you slowly allow your rest of the body to extend forward. Then, twist your body sideways. The movement should resemble the crawl stroke in swimming and hence the name. Repeat the same action with the left arm as well. The sets should be repeated as per instruction.

Thigh Shifting – In this exercise, you need to stand in any one of your feet and place your other foot about two feet in front of the first. Make sure that your toes of both feet point in the same direction. This will make you lean forward and you have to support on the thigh of the foot that you have placed forward. Slowly return to the original position and stand on both feet, straight. Now repeat the set with your other foot.

Leg Shaking – For this, you have to sit on a chair and extend your legs and feet. Now slowly bring up your legs and again put them down making a gentle shaking movement. Be smooth in your repetitions of the sets and there should be sudden jerks.

Rotating Ankles – Sit on a chair, extend your legs and make it a point to relax your feet and toes. Begin to rotate your entire feet in large circular motions. Note that you are using your entire foot and ankle in the process. Repeat the set with your other foot as well and as per the directions of your instructor.

The objective of regular exercising is to keep your fitness levels high and preparing yourself for the final stages of the pregnancy and keeping upbeat during the delivery of the baby and after it as well. The above mentioned exercises coupled with a healthy lifestyle and healthy and balanced diet can help you experience an enjoyable pregnancy term.

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6 Comments
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Sadhna.4 years ago
Such simple exercises!anybody can do it anywhere. I do it while reading a book or listening to my favourite music.
 
 
 
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Malti.4 years ago
I am a doctor and i recommend these general basic exercises to pregnant women. It not only improves general health but also helps in relaxation.
 
 
 
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Jeevan.4 years ago
I think all pregnant women should do these simple exercises. They keep the joints mobile thus easing the discomforts during pregnancy.
 
 
 
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