There is no exact list of exercises. First you need to get your physician’s permission to exercise. Once you have that, most pregnant women can continue with their regular fitness program. Many sources recommend avoiding the following: getting overheated (especially in first trimester), exercises done while lying on your back (after 20 weeks), vigorous or over stretching, exercises that have high risk of impact or falling after the second trimester. That said many pregnant women continue their regular fitness program without modifications. It really depends on your doctor and how you feel. Generally the bigger you get the harder it is to maintain your pre-pregnant intensity, so most women naturally scale back. If you have not been exercising it would be great to find a program specific to pregnant women. If you can’t find that make sure you easy into everything very slowly.
You should definitely check with your doctor. If you haven’t been a regular exerciser, starting an exercise program after becoming pregnant is often discouraged. Seriously, be safe and follow your doctors recommendations. If you have been cleared to exercise, I would recommend a prenatal class. These are often offered at rec centers. And after your delivery, get cleared to exercise again and look into a post natal class.
Hi, now I`m on the last month of pregnancy. Till 8th month I have done some easy exercises which helped me to deal with the spine pain and heavy belly. But!!! Before starting I`ve consulted with my doctor. So the exercises are following:
1.Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight but not locking the elbows.As you breathe in, tighten your abdominal muscles and tuck your buttocks under and round your back.Relax your back into a neutral position as you breathe out.Repeat at your own pace, following the rhythm of your breath.
2. Sit up straight against a wall with the soles of your feet touching each other (sit on a folded towel if that’s more comfortable for you)Gently press your knees down and away from each other, but don’t force them.Stay in this position for as long as you’re comfortable.
Don`t forget to make them slowly and to enjoy. If you feel you are tired you should interrupt it immediately.
First and foremost, check with your doctor, because every woman and every pregnancy is different. Especially if you have health conditions or you have special pregnancy considerations, don’t skip this step.
Janet gave you an excellent list. Here is what I would add to it.
1) Avoid exercises lying prone on your stomach after the first trimester.
2) In addition to not getting over-heated, stay hydrated.
3) Work at a pace where you can breathe with relative comfort. If you’re not getting enough oxygen, neither is your baby. The old standard was to keep the heart rate below 140 beats per minute, but that was for my AFAA exam a little over 12 years ago.
4) Particularly in the end of pregnancy, your ligaments and joints will begin to get more flexible so that the pelvis can expand to give birth. Be mindful of that when stretching – you’ll be more flexible than usual but that also means your joints will be less stable.
Congratulations! I was very healthy going into my pregnancies, even though of “advanced maternal age,” so I was able to maintain fitness classes through 38 weeks with baby #1 and 36 weeks with baby #2 (she came early).