| Walking- Walking is a wonderful exercise that you | | | | like you need to. You can do this by going at half |
| can do virtually everywhere. Be sure you get | | | | speed. Join a low impact aerobics class at your local |
| comfortable walking shoes and that you use good | | | | gym or you can obtain a workout video and exercise |
| posture to keep your back straight. Begin with a 5-10 | | | | at home. Many women are more motivated to |
| minute warm-up and then stretch and continue with | | | | exercise if they have joined a class. |
| your walk. Remember to stretch afterwards to | | | | Bicycling and spinning- Be careful when bicycling or |
| reduce soreness. Try to walk for at least 30 min. a | | | | spinning. You're more susceptible to falls now that |
| day, 3 to 5 days per week. | | | | your center of gravity is shifting. Steer clear of |
| Swimming- Swimming can be one of the most | | | | uneven terrain when you go biking. As your abdomen |
| relaxing exercises for pregnant women. Your risk of | | | | grows larger, you'll probably have a difficult time |
| injury is very low as well. Swimming takes pressure | | | | reaching the handlebars. You may also find the bicycle |
| off your joints with that weightless feeling of being in | | | | seat to become very uncomfortable in your third |
| the pool. You get a good cardio workout while | | | | trimester. Don't overwork yourself. Take breaks as |
| swimming that uses your large muscles. There's also | | | | needed. If you participate in a spinning class, turn |
| a reduced chance of injury while swimming, still, be | | | | down the tension and slow it down if you feel tired. |
| careful when walking around the pool to avoid | | | | Pilates- Pilates toughens your entire body(particularly |
| slipping. Some things you can do while in the water | | | | your abdominals, pelvic muscles and back which may |
| are water aerobics, deep-water running and | | | | aid you in labor), teaches you body awareness and |
| swimming. You can join a water aerobics class or | | | | helps increase your flexibility. Pilates is safe to do |
| simply swim twenty minutes a day for 3 to 6 days a | | | | when pregnant. There are some gyms that have |
| week. Don't forget to avoid hot tubs and saunas | | | | prenatal Pilates classes or you can just obtain |
| since they can raise your body temperature to high | | | | prenatal Pilates videos to exercise at home. You can |
| levels that may injure your baby. | | | | take Pilates classes, just remember to stay away |
| Running and jogging- If you have been running or | | | | from movements that compress your neck. |
| jogging before becoming pregnant, you can safely | | | | Yoga- The focus of Yoga is techniques to help you |
| continue to do so. You will want to use common | | | | relax and breath. These techniques could help you |
| sense. If you begin to feel tired, slow down. Don't | | | | breath correctly as you experience through labor |
| overexert yourself. As you get farther along in your | | | | pains. You can participate in Yoga classes throughout |
| pregnancy, you ought to cut back a little. If you have | | | | your whole pregnancy. However, you will want to |
| complications, chances are your caregiver will ask you | | | | avoid poses that involve lying flat on your back or |
| to stop jogging for the remainder of your pregnancy. | | | | inverted poses. Just like Pilates, your local gym may |
| Always consult your practitioner first. | | | | have prenatal yoga classes or you can find prenatal |
| Low impact aerobics- Low impact aerobics is okay to | | | | yoga workout videos to workout at home. Most |
| remain doing while pregnant. You do not want to do | | | | gyms will have regular yoga classes, which are safe |
| jumps or high kicks. Alter the exercises if you feel | | | | for you to attend. |