Safe and Effective Exercises During Pregnancy

Are you interested in exercising during pregnancy? Perfect!

You should know that countless studies have demonstrated the remarkable beneficial reach of fitness to developing fetuses. Without a doubt, exercise is a great benefit for both you and your baby (if complications do not limit your ability to exercise throughout your pregnancy). That doesn’t mean there are no limits to the types of exercises or intensity you can work on.

The practice of different exercises can benefit you in:

Relieve back pain and improve your posture by strengthening and toning the muscles of the back, buttocks, and thighs.
Reduce constipation, accelerating movement in your intestines.
Prevent joint wear and tear (which becomes loose during pregnancy due to normal hormonal changes) by activating the lubricating fluid in the joints.
Help you sleep better by relieving stress and anxiety that could make you restless at night.

Here we leave you a series of exercises to practice during pregnancy, with which you will feel much more active:

Wall push-ups

Stand in front of a wall, once you are in front of it, lean on it with your hands, they should be at shoulder height, then place your knees comfortably apart. Slowly bend your elbows and lower your chest until your chin reaches the wall. Remember to keep your back straight. Then return to the starting position.

15 repetitions

Squats

If you practice squats now, it will be easier to squat during pregnancy. Try doing squats with a fitness ball.

With a fitness ball behind your back, lean against the wall, your feet should be no wider than shoulder-width apart. Slide down the wall until your knees reach a 90-degree angle, taking care to keep your heels flat on the floor. If you can’t bend your knees to a 90-degree angle, simply lower yourself to your maximum and then return to the starting position.

10 repetitions

Glutes

This is the perfect exercise to strengthen your back and abdominal muscles, try lifting your legs. Start with your hands and knees, keeping them straight and your hands directly under your shoulders. Raise your right knee, then extend your leg behind you. The final position is to have your legs parallel to the ground. You must repeat with the other leg.

10 repetitions on both sides

Step-ups

They play step-ups, you will need a raised platform or if you have stairs at home with the first step (step). Position yourself near a wall or railing for balance or additional support, if necessary. Step up with one foot and lift your body up as you step. Then return to the starting position and raise the other foot. When you are doing step-ups, remember to keep your back straight and plant your foot completely on the platform.

Do as many repetitions as you can, depending on your fitness level.

Iron

Plank exercises challenge your stability and work the lateral muscles of your body. Place your left shoulder just above your left elbow, keeping your shoulders, hips, and knees aligned. Rest your right arm along the side of your body. Hold this position for several seconds and then lower yourself down.

10 repetitions per side

Triceps Extensions Ball Exercise

Lie with your back on the ball, buttocks close to the floor, and feet in a wide stance. Hold a dumbbell above your head, keeping your elbows open. Raise the dumbbell by straightening your arms, then slowly lower yourself back to the starting position and repeat the exercise.