taking care of your body through daily exercise is one of the most important goals you can set during pregnancy. " While some may think pregnancy is a time to relax on the couch, the opposite is true, "said Leslie McNabb, a recovery sports expert and Pilates coach in New York City. These nine months should be for the sake of physical health and getting what the body needs in order to give birth easily, recover quickly and take care of the physical needs of the newborn. " In addition to eating a healthy diet and getting enough sleep at night, the following exercises can help you and your baby stay healthy throughout and after pregnancy. After you've seen the slide, join us in the discussion and comment below.
Credit: Jupiter images / bananastock / Getty Images weight gain and blood circulation changes during pregnancy can cause leg cramps and spasms. According to the American pregnancy Association, although these symptoms are more common in late pregnancy, getting into the habit of stretching the calf and hamstring muscles early helps prevent them completely. " "Take a rolled up towel and put your foot ball on the towel while your heel stays on the floor," said Leslie McNabb, a recovery sports expert and Pilates coach in New York City. Keep your spine straight and turn over from your hips until you feel a slight stretch in your calves and hamstrings. " She suggests that you start as soon as you get pregnant, and then slowly stick to it for a minute, preferably three times a day. correlation: during pregnancy, it is very important to combine strength, heart force and flexibility. New York City certified personal trainer Amy Hoff said. Jumping side lunge can solve these three problems. You basically lunge one leg to one side, bend the other leg, jump, and land in the same position, doing the opposite. At first, step one leg out on one side, toes straight, and knees bent on the other. Then jump up and push the bent leg to the same position on the other side. " Start with a small jump and land on your knees soft, not straight. Repeating this action will speed up your heart rate and soon you will be sweating. You can also strengthen and stretch your leg muscles. Do a few groups first and rest in the middle. Three semesters of squatting helps strengthen the core, while enhancing flexibility and balance. They also help your body prepare for childbirth, "said Leslie McNabb, a New York City recovery sports expert and Pilates coach. Once you find yourself pregnant, practice squatting every day so you have time to build strength. Start a proper squat with feet shoulder width apart and toes forward. Keep your back straight and your lower body as if you were sitting in a chair. Your calves should be vertical, McNabb said. Your knees should be above your ankles. You should also have a slight bow in your lower back to avoid pushing your ribs forward. " "Try to be in the right position, try to be low," she added. For extra support, sit on a low stool or lean against a wall or tree. correlation: strengthen your core: correct and wrong lunge methods. According to fitprenception.com, squatting and flat exercise are the most popular sports for pregnant women. It has low impact and can be used anywhere. It can strengthen most of the main muscles (especially leg muscles) and exercise the cardiovascular system at the same time. Although you can walk throughout your pregnancy, this energetic activity can be particularly helpful during the first three months of pregnancy when sleepiness peaks. Put on comfortable shoes, walk on smooth road as much as possible, and avoid especially many hills or rugged terrain. If you take a walk outdoors, you'll get the extra benefits of fresh air and vitamin D, a particularly important nutrient during pregnancy. correlation: follow this road Credit: maridav / iStock / Getty Images Credit: jtphoto / Brand X Pictures / Getty Images it's a good aerobic exercise, and it can also strengthen your arms. Joel Harper, a sports coach on Dr. Oz's show and a health care expert suggested that he use his arms to lift weights during his 30 minute exercise in the middle of pregnancy. Just stand, feet slightly wider than shoulder width, hands eachA small arm weight (such as 3 pounds). Start marching, raise your knees. After warming up, raise your knee a little higher for better conditioning and cardiovascular function. " You want to float your feet off the mat, "he said. Your feet make almost no sound. You can walk barefoot on a sports mat or a thick carpet. If you choose to March outdoors, wear supportive sneakers. Credit: Jupiter images / Stockbyte / Getty Images related: simple, no device training you can do more at home reading: http://www.oprah.com/health/no device training you can do at home stretching is still important in your last three months, but according to the New York City's recovery Sports Institute 'it could damage blood circulation,' said Leslie McNabb, a pilates coach at home. "Instead of lying on your back, try sitting on a yoga block," she suggests. Bend your knees and put the soles of your feet together. "This stretch, known as butterfly stretch, increases the flexibility of the entire lower body and plays an important role in childbirth. It also helps to relax the inner thigh muscles, making them a good choice after intensive leg activities such as walking and squatting. To focus on one leg at a time and extend the back, extend one leg outward, turn the torso to the other side, and press the other hand on the knee (as shown). Credit: Jupiter images / bananastock / Getty Images related: tips for improving walking speed exercise leg and hip muscles in your last three months. Amy Hoff, a certified personal trainer in New York City, recommended a sport called penguin. It keeps you upright and strengthens the muscles around the birth canal. Place a rubber Exercise Tube on the floor under your feet, shoulder width apart. Hold one handle in each hand, lift one leg to one side and keep the other straight. Then put your legs back and repeat. Repeat one leg 10 to 15 times, then change the other. " "Try to be as balanced as possible," Hoff added. Put your foot closer and make it easier. "If it seems too easy, increase your pace until you feel challenged. Late pregnancy: fixed cycling becomes more and more difficult during pregnancy, ankle and foot swelling is very common. Selling stationary bikes allows you to sit for moderate intensity aerobic exercise and can help reduce body swelling by increasing circulation. The American pregnancy Association says the biggest benefit of cycling is that it supports your weight, so it's less stressful on your body. When your stomach grows up, it puts a lot of pressure on your back. Start cycling slowly and don't overdo it, the Association advises. You can also cycle intermittently, exercise at moderate intensity for a few minutes, and then slow down until your heart rate drops. Then repeat the process several times before cooling. correlation: American pregnancy Association: exercise and pregnancy Credit: Twenty20 / @ przemekklos the first three months: calf and hamstring stretch
pregnancy three: beating side bow shape
squatting with strength
pregnancy three months second: three months of pregnancy of mountaineers often brings a new vitality, because three months of morning sickness and increased fatigue pregnancy are behind you. To take advantage of this and continue to increase leg strength and balance, New York City certified personal trainer AMI Hoff recommends mountaineers. Start in an elevated push up position with your hands on the floor below your shoulders and your back straight. Keep your elbows soft, one knee up to your armpit, and push them back into place. When you do, pull your other leg up. You basically jump from one leg position to another in a continuous motion. Hoff recommends keeping your abs tight, which can provide the same toner as doing sit ups. Climbers can also raise your pulse, so even a small amount can offer a huge cardio benefit.
second trimester: triceps kickbacks your upper arm's rside muscles to help ensure you can easily lift and carry your little one. Increased muscle also increases your metabolism, making it easier to lose weight after pregnancy. Amy Hoff, a certified personal trainer in New York City, recommends kickbacks for triceps in the middle of pregnancy. Wrap the rubber tube around a post, railing, or tree and secure it to the chest. One foot is in front of the other, and one hand holds the handle of the tube - palm down - with the other hand resting on the slightly bent knee. Lean forward with elbows on both sides. Straighten the pipe fixing arm and pull the pipe away from the anchor. Then release the arm and release the pressure. Continue to pull and release once for 5 to 10 minutes.
the second three months: weight bearing March
second trimester: push ups are not easy for women. As pregnancy increases in abdominal size and weight, they become stronger. terms of settlement? When doing push ups, lean and don't lie flat on the floor. Put your hands on a box, step or bench to lose weight. Once in the push up position, lower your body until it forms a straight line from the floor to the object on which your hand is resting. Pause before you push yourself back. Your body should be stiff, says Adam Campbell, a fitness expert at oprah.com and author of the women's health book. He added that the steeper the slope, the easier the push ups. If they look too easy - and your abdomen allows it - lower the slope. Campbell recommends 12 to 15 repetitions at a time.
three months: Butterfly stretching
three months: walking with strength is particularly useful in late pregnancy, says AMI Hoff, a certified personal trainer in New York City. If you've been jogging or running, reducing the impact of exercise over the next few months can help prevent joint pain because of your weight gain. Stay active as much as possible and let gravity help in the final stages of pregnancy. To walk with proper strength, stand tall and focus your eyes 20 feet in front of you. Keep your shoulders relaxed, bend your arms a little less than 90 degrees, and lift your hands gently. Swing your arms back and forth (don't swing left and right). Walk with a light step. The goal is to take a small step, a fast step, not a big step. Most power walkers maintain a speed of 12 to 15 minutes per mile. [P>
late pregnancy: Penguins
What do you think? What is the most interesting exercise method for you? Do you have any questions or suggestions to add? How do you keep healthy during pregnancy? Post your comments below. Remember that all pregnancy related fitness activities should be approved by your doctor, especially in high-risk pregnancies. Once your exercise is approved, do your best to make it enjoyable. A happy mother is as important as a healthy mother.
