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Exercise for Fitter Pregnancy

Exercise for Fitter Pregnancy

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The fitter you are during your pregnancy, the easier it will be for you to adapt with the changes in shape and weight.

Wednesday, November 30th, 2016

Exercise will help you to stay fit. Abdominal and pelvic floor exercises are good to try during pregnancy.

Check with your doctor as to what kind of exercise you can do and as much as possible exercise under the guidance of a qualified trainer.

Abdominal Exercise

Abdominal exercises during pregnancy can strengthen the muscles of the abdomen which support your spine. It may also help in easing backpain.

To do abdominal exercises:

As pregnancy progresses, your energy level might vary greatly. In any case, while exercising if your body warns you to STOP! Please listen and do stop!

Start by drawing your belly button towards your spine. While doing this you need to breathe out.
Hold in that position while counting it to 10 and then relax and breathe in.
Repeat this for 10 times in a day.

Abdominal exercises can be performed while standing or in sitting position also. 2

Pelvic Floor Exercise

Pelvic floor exercise also known as “Kegel exercise” helps to strengthen the muscles of the pelvic floor such as the rectum, vagina, and urethra which are under great strain during pregnancy and vaginal birth.1

To do Kegel exercises:

Tighten your pelvic floor muscle while counting it to three and then relax while counting to three.
Repeat doing this 10 to 15 times for three times in a day.

At the initial days, Kegel exercise can be performed while lying down. With times when your muscles get strong you can do it sitting or in standing position. However, the challenge faced while doing this exercise is finding the right muscles to squeeze. Don’t worry, you can be sure that you are using the right pelvic floor muscle if:

When you squeeze them while passing urine you stop urinating.

However, always talk with your doctor before starting any exercise during pregnancy as there are certain exercises that needs to be avoided during pregnancy.

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