Safe And Effective Workouts During The First Trimester
There is a lot of apprehension among women about exercising during pregnancy. But working out is not only beneficial for you, but also for your child. It helps you manage your pregnancy better by releasing hormones that relieve stress.
A Workout is a perfect stress buster and makes you feel good about your body, which is as important as physical health. It is also a foolproof way to ensure quicker postpartum weight loss and recovery. However, it’s important not to go overboard and stick to what is familiar and safe, according to your capacity.
Here are a few things you can try to break a sweat.
Walking is a perfect exercise for women in all stages of their pregnancy. The intensity and duration of your workout depends on your body type and past experiences.
If you have no experience with working out, it’s best to start with 15-20 minutes, three days a week. Make sure to give a day’s gap between every session. You should aim to increase the duration of your workout by 5 minutes every time so that by the end of the trimester, you’re walking for a half hour, five days a week.
Do remember that it’s perfectly acceptable to split a day’s session into two parts or skip your session altogether if you don’t feel up for it.
2. Knee hug
Lay your body on a mat which has proper shock absorption. Lift your knees towards your chest and hold that position till you feel a slight stretch in your back. Remain like this for 8-10 seconds and continue this exercise for 3-5 sets.
3. Lean Back stretch
Sit on the mat with your feet flat on the ground in front of you. Put your arms behind your back, on the ground. Lean slowly onto your arms with your head leaned back as well. Extend as far as you can go. Hold this posture for as long as it feels comfortable. Continue this exercise for 2-3 sets.
4. Prenatal yoga
Prenatal yoga is one of the best ways to stay toned and fit throughout your pregnancy. It has multiple benefits including building body balance, improving posture and circulation through the body and relieving stress. It also helps you deal with the typical body aches related to pregnancy.
Yoga is known to impact both physical as well as emotional health.
5. Rotational stretch
Lay on your back on the mat. Place your arms outstretched on either side on the ground. Keep your knees together and gently move both knees to your left side till they touch the ground. Ensure your knees don’t separate. Hold this position for 10-15 seconds before lifting the joint knees to the right side. Your arms do not change position during this whole exercise. Make sure you don’t feel any back pain. If this exercise agrees with you, continue this 5 times on each side.