PREGNANCY AND EXERCISE

Pregnancy can sap your energy, but regular bouts of exercise will help you get through your day. And the good news is that you can safely start an exercise program during pregnancy even if you've been an avid couch potato until now. 

Exercise does wonders during pregnancy. It boosts mood, improves sleep, and reduces pregnancy aches and pains. It helps prevent and treat gestational diabetes and may keep preeclampsia at bay. It prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby's born.The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or the baby.

Exercises to Avoid

Most doctors recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs.

Unless your doctor tells you otherwise, it's also wise to avoid any activities that include:

• bouncing
• jarring (anything that would cause a lot of up and down movement)
• leaping
• a sudden change of direction

Getting Started 

Always talk to your doctor before beginning any exercise program. Once you're ready to get going:

Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.

Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.

Drink plenty of water to avoid overheating and dehydration.

Skip your exercises if you're sick.

Opt for a walk in an air-conditioned mall on hot, humid days.

Above all, listen to your body.

And check with your doctor if you experience any of these warning signs during any type of exercise:

• vaginal bleeding
• unusual pain
• dizziness or lightheadedness

• unusual shortness of breath
• racing heartbeat or chest pain
• fluid leaking from your vagina
• uterine contractions

How can exercise help me?

Regular exercise can help you to cope with the physical and mental demands of being pregnant, and prepare you for the rigours of labour. All those pregnancy niggles, such as back ache, constipation and fatigue, will be easier to keep at bay, too. 

Maintaining a healthy level of fitness is all part of staying well during pregnancy. We know that exercise can help prevent problems such as pre-eclampsia or gestational diabetes. Exercise can improve your general mood and self-image, and you may find that a workout during the day helps you to sleep better at night. 

Pilates workout was designed by Cynthia Bahmani for second-trimester BabyCenter moms-to-be:

STANDING CAT BACK

Tones the legs and keeps the spine supple

Stand with feet parallel and hip-width apart. Lower into a squat as shown. Press hands lightly into your thigh..

LUNGE

Tones the legs and rear

Standing with feet parallel and hip-width apart, take a big step. Tighten the butt cheek of the rear leg, keep...

THE BANANA

Tones the back, legs, and abs

Lie on your side with your lower leg bent and lower arm reaching overhead with the palm up. Keep your top hand...

PLANK ON KNEES

Tones the abs, arms, and shoulders

Rest on your hands and knees with your neck, back, and thighs forming a straight line as shown. Pull your abs ..