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更新日期：2018-09-23
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Exercise during pregnancy is important, because it's the perfect path to faster postpartum weight loss and recovery. Here you'll find easy pregnancy exercises and fitness plans to get you moving (even when it's the last thing your swollen feet want to do). The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.
Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable. Exercise is not dangerous for your baby – there is some evidence that active women are less likely to experience problems in later pregnancy and labour.
Perform all exercises at least three times a week, on alternate days, on a firm (but not too hard) surface, such as an exercise mat. Perform them in the following order. Be sure to breathe normally during all exercises; don't hold your breath. During abdominal exercises, it may be easier to exhale on exertion, that is, inhale when you are down and exhale briskly as you perform the lift. The following exercises work all major muscle groups. Don't skip any!
Avoid doing sports where there's a risk of hitting your bump, or of slipping and falling, such as squash, gymnastics, rollerblading, horse riding and skiing.
Having a fit pregnancy doesn’t have to mean a big time commitment or fancy equipment. The following pregnancy workouts are simple, can be done at home, and are safe to do in each trimester :
Is It Safe to Exercise During Pregnancy ?
When not to exercise during pregenancy ?
Wall pushups
Calming Yoga
Curl and Lift
Fitness ball squats
Row to Reverse Fly Stand
Leg lifts
Seated bead lifts
Mermaid Stretch
Seated rowing
One-Arm Row
Side planks
Plank
Side-Lying Inner and Outer Thigh
Plie
Single-Leg Curl and Press
Quadruped Extension
Sumo Squat
Step-up
v-sits
Strengthening your core muscles (abs, back, and pelvic floor) is important for sustaining a healthy pregnancy and successful labor. Besides helping you push during childbirth, these muscles also maintain good posture, which can alleviate backaches and sciatica commonly associated with the later stages of pregnancy.
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KEYWORDS:
Prenatal Workout
Pregnancy Workouts
Best Workouts When You're Pregnant
Best Pregnancy Workout at Home
Safe Exercise During Pregnancy
تدريبات الحمل
Exercices de grossesse
The pregnancy workouts provided by this application are usually safe for expectant moms, although some may not work for you during the last few months or weeks of your pregnancy. Always consult your healthcare provider before beginning any new exercise regimen. If you get the go-ahead to workout, listen to your body and be careful not to overdo it – stop if anything hurts or feels uncomfortable.
