Answer: If you are healthy and your pregnancy is normal, it is safe to continue or start most types of exercise, but you may need to make a few changes. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. However, it is important to discuss exercise with your obstetrician or other member of your health care team during your early prenatal visits. If your health care professional gives you the OK to exercise, you can decide together on an exercise routine that fits your needs and is safe during pregnancy.
You can walk or stretch wch is very good as it produces endorphins wch in turn make u happy and positive. You can speak to ur doctor abt doing other forms of workout. If u are looking for more u can try you tube prenatal exercises u will get a varied variety of videos like yoga Pilates Zumba or regular work out. These are safe and designed by experts. Personally I loved Lara dutta s prenatal yoga wch was easy and effective. Stay well hydrated and eat a healthy well balanced diet with lots of fruits and vegetables lentils etc
Similar Questions with Answers
Question: Which types of exercise i can do in 9th of pregnancy
Answer: These are the exercise you can do during last few weeks
Pelvic stretches are considered best pregnancy exercises for normal delivery. These are quite effective in facilitating a normal delivery. It should be done on a pillow, ball, or a chair. Keep your feet fixed on the ground, stretch your legs away from each other and keep your back straight. This will then lead to stretching and shifting of your pelvis onward and backward. Depending on your comfort level, repeat at least 20 times.
Pelvic Tilt or Angry Cat:
A pelvic tilt provides benefits to a pregnant woman and helps reduce the pain during labor and delivery. This gives a good amount of support, because it gives power and strength to the back muscles. Another one is to suck in your abdominal muscles and pull the hips in line with your stomach and then release.
The above exercise can effectively help you out in having a normal delivery. This contains acting a deep squat that aids in discharging maximum amount of energy from your pelvis. Take 6 deep breaths during squat pose. Try doing this for at least 3-5 times. Don’t do this exercise after completing 36 week of pregnancy.
Swimming is yet another recommended exercise for pregnant women. It regulates your heart beat, prevents from muscle injury, keeps your body fit, strengthen your muscle. Avoid hot tub and using any bath salts in your bath at home.
Squats play an important role in contraction and loosening of the pelvic muscle during pregnancy to reduce any delivery pain. Taking the toilet position with the support of a gym ball or holder, this will give a good pressure to your pelvic area and thighs.
Walking is the one of the best exercises for pregnant women. Walking in the house or in the park helps create flexibility and also avoids gaining fat in odd places. It prevents problems such as constipation, restlessness and high blood pressure, therefore it is highly recommended. Walk at least 30 minutes twice a day but walk slowly.
Kegal exercise is also identified as pelvic floor exercise. It is very important for every pregnant woman, because the muscles located in the area of your vagina and rectum sustains great strain throughout your pregnancy. You can do this by two ways, either by contracting or holding the pelvic floor muscle. Hold the contraction for 10 seconds then slowly release. Repeat this at least 15-20 times in a day.
This is an ancient form of exercise and considered best for having a normal pregnancy and delivery. Yoga is like a mystical route to a peaceful mind and healthy body. It gives elasticity and increases the endurance power
Question: which type of exercise or yoga can we do in the 24th week of pregnancy???
Ideally one should start doing prenatal exercises as soon as they find out they are pregnant. Always remember to consult with you ob-gyn or midwife before starting any exercise program.
1. WalkingIdeally one should start doing prenatal exercises as soon as they find out they are pregnant. Always remember to consult with you ob-gyn or midwife before starting any exercise program.
Walking is a great way to keep your body balanced. This is a super easy. You can do it anywhere and don’t really need any equipment but a good pair of shoes. This is best when you can get outside and get fresh air and sunlight.
Kegels are the contraction of the muscles of the pelvic floor. Doing these can help strengthen the vagina and prevent incontinence.
3. Proper sitting
What? That’s not exercise. Well maybe not but it is nonetheless important. The way you sit throughout your pregnancy can affect the alignment of your pelvis and correct sitting can strengthen your core and pelvic muscles. The goal is to sit upright with pelvis slightly forward. This is easy to do with an exercise ball or sitting cross legged on the floor. Sitting on the exercise ball will keep your pelvis aligned and baby in the optimal position. Cross legged sitting pushes the uterus forward, strengthens the legs, and opens the pelvis. You basically want to avoid reclined positions. It is especially important to practice sitting this way during your third trimester.
Leaning forward on things can help the baby’s positioning as well. Think about all the time we spend leaning backward or relaxing against something. Lean on counters or people or an exercise ball!
5. Pelvic tilts
Pelvic tilts or cat/cow stretch can be done from the initial stages of pregnancy. This helps keep the pelvis loose and lower back flexible. You can do these during the third trimester when your baby is moving to help the baby get in optimal position.
This exercise is simple to do. This will help open the pelvis and stretch the lower back. You sit on your bottom and bring your legs in with your toes touching and push down on your knees with your elbows…or you can rock side to side.
7. Prenatal yoga
Finding a good prenatal yoga class is also a good idea…(at the gym or online) There are many yoga poses that can open the pelvis, strengthen the legs and hips, and help build endurance for the marathon of giving birth. Some great poses include the strike goddess pose, tabletop to cat, warrior 2, and yoga squats
Question: In which month of pregnancy we can do pelvic exercise?
Answer: After 12 weeks ,you can do pelvic exercises.
Your sonography is done i.e 11-13 weeks sonography for Nuchal translucency scan,is normal means your placenta is not on lower side.
So you can do the pelvic floor exercises.