Make labor a peice of cake with this pregnancy workout.
Posted by Travis
Getting fit for delivery is a subject on the rise with modern women. Once they learned exercising during pregnancy can make things easier on them, they jumped at the opportunity. Not only does doing a pregnancy workout improve labor, it also provides many more benefits. A pregnancy workout can help anything from easing back pain to increasing your energy levels.
A good pregnancy workout shouldn’t be to straining on your body. During pregnancy, your goals may need to change. It’s no time to be worried about weight loss for example. Those worries can come back once the baby has been delivered. Exercising while pregnant will also make it easier to lose weight after pregnancy.
This workout can be done twice a week. You should also perform at least 2 days of cardiovascular exercise within the week. Begin this workout with a 5-10 minute warm up and some light stretching. Don’t over exert yourself. Once you hit the second trimester, do not do any exercise laying on your back. It will cut the blood flow to the uterus causing less nutrients to get to the developing baby.
Triangle pose - Stand with your feet slightly wider than shoulder width. Keep your arms straight out to the sides with palms facing up. Take a breath, exhale, and bend to the right. Your knees should be kept straight. Do not twist your body. Slide your right arm down your right leg as you bend. Hold at your lowest position for 10-15 seconds. Do this same process towards the left side. Perform 5-8 repetitions of this stretch.
Plie Squat - Keep your feet shoulder width apart and point your toes outward. Lower yourself down keeping your back straight and good of posture as possible. Once you reach a comfortable yet challenging level hold for 1-2 seconds then raise your body using your leg muscles. Perform 3 sets of 15 reps. You can use a chair if needed.
Chest Press - For this exercise, you will want to use a resistance band so we can avoid a lying position. Wrap the band around the back of a chair and take hold of each end. Keep both arms to your side at about the chest line. Fully extend your arms focusing on using your chest, shoulder, and tricep muscles. Perform 3 sets of 15 reps. You can also use a chest press machine to perform this exercise if you would like.
Cat Pose - Back pain is common during pregnancy. This exercise will help stretch and work these muscles. Get down on your hands and knees. Inhale deeply. As you exhale, pull in your abdominal muscles, tailbone, and butt. Then lift your back toward the sky rounding your spine. Through this motion push with your hands into the floor. Perform 3 sets of 10 reps.
Seated Row - This exercise can be performed with either a resistance band or a machine. Take a seated position and extend both legs in front of you. Wrap the resistance band around both feet and grab hold of each end. Pull the band towards your chest line in the exact opposite movement the chest press uses. Perform 3 sets of 15 repetitions.
This pregnancy workout will really help you have an easier pregnancy. If you want to learn more tips and tricks to have an easier pregnancy, grab my free Be One Hot Mama guide. Pregnancy and exercise are very important for you and you should know as much as you can about how to do it correctly.