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Pregnancy Tips: Working out in the First Trimester

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Post pregnancy weight gain is very natural and almost every woman, after her delivery goes through the same. You must have kept your favorite dress and that best pair of denims you own in the closet for now and be wanting to wear them as soon as you can. However, most women find it difficult in shedding those extra kilos. Besides, going out of shape they develop a lot of post pregnancy health issues and body image issues. Well, if that is your concern, then let me tell you something, it is not necessary to start working on your body only after the baby has come, you can start early as well. Starting early will not only help you stay active, but it will also improve baby’s overall health, leading to a healthy pregnancy and delivery.




Now, that you are in the pregnancy period, you need to widen your perspective and must understand that exercising during pregnancy is an excellent way not only to maintain physical health but also to maintain a good mental health and improve postpartum recovery. According to American College of Obstetricians and Gynecologists, not exercising during pregnancy can have the following health problems: -

*Excessive weight gain

*Cesarean birth

*Preterm birth

*Gestational diabetes

*Lower birth weight


Also, before you start working out, here are some general precautionary measures you must follow to avoid any unwanted injury-


*Avoid lying flat on your back for too long during third semester.

*Avoid contact sports and hot yoga.

*Sufficient intake of water pre, during, and post exercise.

*Wear supportive clothing like supportive sports bra and maternity leggings.

*Always consult your doctor before starting any workout regime.


Now, that you know the precautionary measures to follow during exercising, let us break the exercises each trimester wise. While most exercises can be continued throughout each trimester, slight modifications can help increase the strength and physical adaptability as your body changes. So, let’s get started.


The first trimester: The foundation period

As long you are not considered a high-risk pregnancy the workout regime should include at least 150 minutes of cardiovascular activity each week and 2-3 days of strength exercises for your muscles. Exercises to do in the first trimester are:


Pelvic curl

1.Lie on your back with your knees bent and feet flat on the ground, about hip-width apart.

2.Take deep breath in to prepare, then exhale as you tuck your pelvis so that you’re making an impression of your spine on the floor.

3.Keep that tucked position as you continue the exhale and roll through the movement so that you are lifting your spine out of that impression, one vertebra at a time.

4.Stop when you reach your shoulders blades.

5.Inhale at the top of the movement, then exhale as you fold your body back down, placing one vertebra at a time back onto the floor until you get to the initial position on the back of your pelvis.

6.Do 12 to 15 reps.


Pelvic brace

1.Lie on your back with your knees bent and feet flat on the ground, about hip-width apart.

2.Place your pelvis and low back into a neutral position. To find this, make sure you’re relaxing on the back of your pelvis and making a small space in your lower back.

3. Inhale to prepare, then exhale to perform a Kegel contraction by gently closing the openings (the urethra, the vagina, and anus). While performing this contraction, notice how your lower abdominal muscles want to work and respond.

4.Slightly draw the lower abs in with the Kegel. Inhale, relax the abs and pelvic floor, exhale repeat contraction.

5.Do 2 sets of 8-15 repetitions of 3-5 second holds, once or twice a day.

Note: Avoid pelvic brace if you have pelvic floor symptoms such as painful intercourse or urinary urgency.


Kneeling pushups

1.Lie flat on your stomach, then push up onto your hands and knees, keeping your knees behind your hips.

2.Pull in your abs, and then slowly lower your chest toward the floor as you inhale.

3.Exhale as you press back up.

4. Start with 6-10 and gradually work up to 20-24 reps.


Squats

1. Stand in front of a couch, with your back facing the couch. Start with feet just larger than hip-width apart. Take help of the couch as a guide to ensure proper form.

2.Squat down like you’re about to sit down on the couch, but comeback up just as your thighs start to touch it.

3. Make sure you take 5 seconds to go down, 3 seconds to come back up.

4.Exhale as you squat, inhale as you stand.

5.Do 2 sets of 15-20 reps.


Bicep curls

1.Grab 5-10- pound dumbbells and stand with your feet’s lightly wider than your hips and your knees slightly bent.

2.Exhale as you slowly bend your elbows, bringing the dumbbells towards your shoulders.

3.Inhale and slowly lower the weights back down.

4.Take 3 seconds to lift the dumbbells and 15 seconds to lower.

5.Do 2 sets of 10-15 repetitions.


Conclusion: Working out is very crucial during your pregnancy days, it not only ensures physical but also mental health. You must also try to brisk walk each day. Exercise with care and do not overdo it. We will also bring exercises you can do in your second and third trimester in our further blogs.



Note: This article is for educational purpose only. If you need any support regarding growth and developmental tips for your child, please free to submit your queries on https://www.bellefi.com/support



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