Pregnant women who regularly exercise have less back pain, additional energy, a better body image and after post-delivery they can have a faster return to their pre-pregnancy shape. Apart from exercise a best nutrition food is also very necessary for being fit. Being fit does not have to mean a very big time commitment or fancy equipment like tread mill at home. The following exercise in pregnancy is simple and can be done at home, and also is safe to do in each trimester.
Curl and Lift
Sit on the edge of a strong chair with your back straight and feet on the floor and arms at your sides. Hold a 5 pound weight in each hand and your palms facing your body. Bend your elbows so that your arms can form a 90 degree angle. Then, keep your elbows bent and lift the weights to shoulder height. Now lower your arms to your sides and then straighten to return to starting position and repeat. This work out strengthens: Biceps and shoulders.
Side Lying Inner and Outer Thigh
Lie on your right side with head supported by your forearm and the right leg bent at a 45 degree and left leg straight. Then place your opposite arm on the floor for steadiness and slowly lift left leg to about hip height and repeat it. Then bend your left knee and rest it on the top of pillows for some support. Flatten your right leg and lift it as high as possible and then switch sides and repeat. This exercise will strengthens the core and inner thighs.
Get down on your hands and knees and wrists directly under the shoulders. Now lift your knees and straighten your legs behind you till your body forms a straight line and hold for 1 to 2 breaths and work up to 5 breaths. This workout strengthens the core, arms and back.
One Arm Row
Using a strong chair, place your right knee on the seat and your left foot on the floor. Now bend forward and your back parallel to the floor and then place your right hand on the seat. Now hold a 5 pound weight in your left hand and your arms extended down and in line with your shoulder and the palm facing in. Then bend your left elbow up so that your arm forms a 90 degree angle and then hold and then return to starting position and repeat and then switch sides.
Stand parallel to the back of a strong chair with the hand close to the chair resting on it and feet parallel and hip distance apart. With your toes and knees turned out 45 degree and pull your belly button up and in and bend your knees by lowering your torso as low as possible while keeping your back straight and straighten your legs to return to starting position and repeat. This strengthens Quadriceps, hamstrings and butt and also improves balance.
These exercises can be followed regularly to be fit during pregnancy. Nutrition for children is also necessary from pregnancy and an intake of healthy diet is also very important.