Kegel Exercises: Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy; bladder leaks and hemorrhoids. Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, an no one knows you’re doing them.
Swimming:Many health care providers and fitness professional say swimming is the safest exercise for pregnant women. Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising you heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. Avoid scuba or water skiing.
Walking: Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure to stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.
Running & Jogging: Usually if you are in a habit of running, you may continue. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure to you’re well hydrated, avoid over-heating, and wear good shoes.
Bicycling: The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because you have less of a chance of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.
Yoga: yoga has a long standing reputation of relieving stress and pressure on your body. Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous. Some yoga instructors offer special classes for pregnant women. Avoid laying flat on your back for extended periods of time and try not to overstretch.