27 February, 2020

5 Prenatal Exercise programs for Moms-to-be

Exercising and gym may not be your first priority during pregnancy. However, working out when you’re expecting can have several mental and physical benefits for moms-to-be and their babies. Here are 5 prenatal exercise programs that all expectant mothers should take up during their pregnancy:

  1. Yoga

Prenatal yoga is one of the most recommended prenatal exercise programs during pregnancy. Not only does it ease tension, it can also boost your mood, and can even make for an easier delivery. In general, a yoga practice that emphasizes therapeutics and alignment awareness is a good choice. It helps improve your posture and reduces the likelihood of back pain. Avoid poses that involve rigorous twisting, that could compress the baby from either side, or require you to lie on your back.

  1. Pilates

Pilates strengthen your tummy, back and pelvic floor muscles, without straining other joints. The main benefit of pilates is that it targets the exact muscles and functions that can be a problem during pregnancy, and after birth, in a safe way. Doing pilates throughout your pregnancy will help keep you relaxed during delivery.

  1. Water Aerobics

Water aerobics may reduce your pain during labor. A study published in Reproductive Health found that women who did water aerobics three times a week were less likely to ask for pain relief during labor, compared to those who didn’t exercise. Keep the amount of time you’re treating water to a minimum. Take only those classes that are in the shallow end of the pool.

  1. Zumba

Zumba is a great cardiovascular workout, but since it requires side stepping, jumping, and turning movements, you don’t need to do every move that the instructor does. Avoid jumping, high-impact movements, and spinning (or spin slowly, if you’re comfortable with it). The key is to moderate your movements and pace to your comfort level.

  1. Cycling

Cycling and spinning are great exercises during pregnancy. Peddling is good for circulation. This, in turn, increase the amount of oxygen and nutrients your baby receives. Set up the bike slowly by lowering the handlebars to decrease the stress on your lower back. Avoid any jumps or movements that require leaving the saddle. If these classes are too intense of uncomfortable for you, try easier and less taxing workouts.

You may try other prenatal exercise programs such as circuit training and core training during pregnancy. However, before taking up any exercise routine, be sure to discuss the same with your doctor. If you want to know more about prenatal exercises, contact our experts at KIMS Cuddles for guidance.


*Information shared here is for general purpose Please take doctors’ advice before taking any decision.


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