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How To Keep Your Body Strong Before Pregnancy
Pregnancy can be a trying time for first timers. The initial stages of pregnancy are characterized by massive hormonal fluctuations that lead to a range of uncomfortable symptoms like nausea, heartburn and vomiting.
By keeping your body fit and strong before your pregnancy, you can take charge of your health and enjoy greater energy and fitness levels during pregnancy. There are certain lifestyle changes you must incorporate in terms of eating and exercise which can give you a stronger, leaner and fitter body.
Ways To Keep Your Body Strong Before Pregnancy
Incorporate Strength Training For A Stronger Body
A lot of hue and cry has been made on the pros and cons of weight training for women. The universal consensus is that strength training is extremely beneficial for women before, during and after pregnancy. A fitness enthusiast must do strength training for gaining lean muscle mass and developing stronger bones. Weight training will improve your posture by strengthening your core and back muscles.
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It will also up your metabolism and help you get rid of the pregnancy weight after the delivery. Consult with your doctor and continue with your weight training routine even while you are pregnant. You may have to tone down your workouts and include lightweights, as heavy weights are not recommended during pregnancy. Strength training during pregnancy will help you by increasing energy levels, improving concentration and lowering blood pressure. You are also less likely to gain excess weight.
Pilates has gained a lot of popularity as an exercise form for pregnant women. There are specific exercises for improving posture and strengthening the pelvic floor and abdominal muscles, which help to ease delivery. Here are some of the popular Pilates exercises that you can include in your workouts.
Get down on your hands and knees. Keep your back straight and your stomach pulled in. Reach forward with your right arm extended in the front and your back leg straight outward and parallel to the floor.
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Hold the position for 5-10 seconds and repeat on the other side.
Squats are excellent pelvic floor strengtheners. You can do easier versions of squats by taking the support of a wall. Stand with your back against a wall. Take 3-5 pound dumbbells in your hands.
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Now squat down with the help of your gluteus muscles making sure that your knees do not extend beyond your toes. Try doing compound exercises. With every squat do one shoulder press or bicep curl.
Apart from exercise, it is also very important to follow a nutritional programme that will benefit you and your baby. Stop smoking and drinking. Eat a variety of grains, fresh fruits, vegetables and fluids. Take your multi vitamin, mineral and folic acid supplements 6 months before you conceive. This will not only help in conception but will also arm your body with all the essential nutrients that are required for the pregnancy.
Exercise and nutrition can go a long way in giving you that dream body during pregnancy. Pregnancy does not mean that you should get fat and unfit. Stick to the above routine and you will look sexy and svelte soon after delivery.