Exercise guide for first, second and third trimester of pregnancy

Fitness expert Mamtaa Joshi lists out safe exercises during different stages of pregnancy.

By: Mamtaa Joshi | | Published: January 23, 2015 4:35 pm

Exercising during pregnancy does you a whole deal of good; prepares you well for the ardours labour phase and also to cope with physical challenges post delivery. However, when you are pregnant you need to pay special attention to your workout regimen because not all exercises are safe during pregnancy. It is advisable to modify your exercises during each trimester to reap its benefits without hurting your baby or damaging your health in anyway. During pregnancy, it is also important to know about exercises that you should avoid to minimise chances of accidents or damage to the baby. Also Read - Stress in expecting mothers impact baby: Herbs to relieve stress during pregnancy

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Here, fitness expert Mamtaa Joshi lists out safe exercises during different stages of pregnancy. Also Read - 5 full-body stretches that can work all your major muscle groups in less time

Exercises for first trimester

During the first trimester you are overly tired, unpredictably nauseous, and scared that each move you make will harm the baby. However, working out during the initial three months can help increase your energy levels and minimise many pregnancy induced discomforts.

Plan a simple workout: If you are a non-exerciser start with brisk walking or take up a prenatal yoga class under supervision of a certified instructor.

Be regular with workouts: Always make it a point to spend at least 30 minutes working out during the initial months and gradually increase your time and pace with the kind of regimen you follow.

Don t miss warm-up: Always warm-up before you proceed to exercise, either walk on treadmill at a slow pace if you are doing weights at gym or go for a stroll in the park to prepare your body for exercise.

Keep yourself hydrated: While working out at the gym ensure that you take rest between two sets and drink water to keep yourself hydrated during exercise. Here are five ways to start exercising during pregnancy.

Exercises for second trimester

Working out during the second trimester of pregnancy generally feels great! After battling nausea and fatigue during the first trimester, most women feel a surge of energy, stability, and overall fitness you need to make the most of this energising phase of pregnancy. Here are a few exercises that you should avoid during pregnancy.

Here are a few exercises you can opt for during the second trimester:

Side raise: Lie on your left side on the floor, with your hips and knees bent at 45 degrees. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, and then return to the starting position. Repeat on other side.

Tummy sucking: Inhale like you have lungs in your stomach. Exhale as you use your abdominal muscles to pull your belly button toward your spine. Hold for 2 or 3 seconds and release. (You should be able to talk while you hold the position.) That’s one rep.

Kegel exercise: Sit comfortably on a chair or bed, squeeze your pelvic floor muscle tightly, and hold for 8 seconds. To feel this muscle, imagine you are trying to stop yourself from peeing. Hold like you have to control peeing.

Sitting cycling: Sit on a chair and lift a single leg and do cycling 20 times. Repeat with the other leg.

Squats with a chair: Do simple squats holding a chair so that you cannot lose balance. Hold the back of the chair and your feet apart. Lower yourself by bending the knees while sticking out your bottom and leaning forward at the waist. Squat till your thighs are parallel to the ground and then return to original position.

Exercises for third trimester

This phase can be very boring as your body might feel heavy and you could be too tired with all that weight you have gained. There will be so many days during the final weeks of your pregnancy when even shoulder stretches or moving arms and ankle will feel like too much work for your body and that’s normal. Keep in mind that even a little exercise in the third trimester will help you feel fresh and energetic and do as much as your body allows. Here are three simple exercises that will help boost your blood circulation during pregnancy.

Opt for these following exercises during the third trimester:

Butterfly stretch: Sit with your legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee. Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly, practise about 10 up and down movements with each leg. Do not strain your body.

Sleeping abdominal stretch pose: Lie on your back. Interlock fingers of both hands and place hands beneath the head. Bend knees keeping the soles of your feet on the floor. Move head in other direction, repeat on the other side.

Horizontal cycling: Lying down on the mat or bed, you can air cycle with both the legs.

Side raises: Lying on your side, lift your leg which is upside. Lift up and down, change the side. Repeat on the other side.

While these are safe exercises that you can do during your pregnancy, you need to keep basic precautions in mind.

Let your doctor know about your workout plan.
Don t lie on your stomach.
Wear comfortable clothing.
Keep yourself hydrated.
Don t do any jumping exercises.
Listen to your body.
Do not follow anything which is uncomfortable.
Consult the doctor if you feel even a little uncomfortable.

Mamtaa Joshi is a fitness expert and the founder of The Orange Tree Studio a fitness assessment and consultation salon. She has trained at the renowned Reebok Fitness Academy and conducted various fitness classes at Talwalkars, Expressions Dance Studio as well as the Taj Mahal Hotel, Colaba. She has over 10 years of experience in the field. She firmly believes that to improve your quality of life, you must be fit inside out. She tries to help her clients get over their mental blocks by bringing consistency and discipline in their routine.

Image source: Getty Images

Published : January 23, 2015 4:35 pm

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