Being pregnant doesn’t mean you get a pass on exercising. In fact, exercising while pregnant is a very important part of you and your baby’s health. It will help you have a healthier pregnancy, easier birth, and a quicker recovery afterwards.

So, do you plan on running the marathon? No! But there are several ways to exercise that are effective and safe.

Tips for Effective and Safe Exercises for Pregnant Women

Before we go any further, keep in mind the importance and benefits of exercise during pregnancy and the importance of listening to your doctor. He might have some great tips that can help you and his direction should be the final say.

Tip 1: Take it easy

You need to exercise, but you can’t go overboard. Your body is going through a lot of changes and the conditions are way different. No more running marathons. No more scuba diving. No more mountain climbing. No more workouts in the gym for hours at a time. Your body needs exercise, but it also needs to focus on the changes that are going on and keeping your baby safe.

Tip 2: Play it smart

Don’t try to be a superhero. Don’t try to do more than anyone else. Pride has to take a back seat here. Your health and a safe pregnancy should be more important than breaking workout records. Talk to your doctor about what exercises you can continue doing and which ones you need to add to your regimen. If you do take an exercise class, let your instructor know of your condition. There are some things that you might not be able to do or are limited in how long you can before the pregnancy forces you to slow down.

Tip 3: Warm up and Cool Down

You’ve heard how warming up and cooling down are important. They are even more so when you’re pregnant. You’re body is undergoing huge changes. It needs the warm up and cool down time to adjust to new demands. Never assume you can do things the way you did before.

Tip 4: Consistency

It is important to have consistency in any exercise program. Why? So your body can reap the full benefits. Exercising only here and there when you feel like it has you starting at square one each time you do it. Consistency helps you build on your exercises and actually shows results.

Tip 5: Avoid contact sports

This should really be common sense. If you are now carrying a baby, should you really be doing karate? You don’t want to partake in any exercise/sport that involves contact and the chance of harming your baby. Even early in a pregnancy, the fetus can be damaged or dislodged resulting in a miscarriage.

Tip 6: Avoid falls

What sports could have you falling and getting hurt? Riding horses is a big one. One fall could result in a miscarriage. You don’t want to do any activity that could end up like that. That includes skating, climbing, or riding anything. Refer back to Tip 1 and take it easy.

Tip 7: Have a routine

It is always better to have a routine. It will help you be consistent and help you get the desired results. You’ll feel better and healthier. Make a point to develop a routine and stick to it.

Tip 8: Focus on back and stomach

You need to have strong back and stomach muscles. Your stomach will be soon delivering a baby and needs to be strong and ready to do so. This will make the delivery go smoother. What you might not realize is the importance of the back muscles.

Your back will be taking on so much more than you can possibly imagine. All that weight you have in your stomach as the pregnancy progresses will have to be supported by the back muscles. Don’t you recall pregnant women holding their backs in pain? The back muscles need to be much stronger. Start developing them early in the pregnancy.

Talk to your doctor about what exercises to do. There could be special classes just for pregnant women.

Tip 9: Work on pelvic muscles

Even your pelvic muscles need to be strengthened. They will be really put to the test at the end of the nine months. You want those muscles ready to do the job at hand and recover quickly afterwards.

Any exercise program designed specifically for pregnant women will address this area of the body.

Tip 10: Stay hydrated

Never, ever forget to stay hydrated. Your body needs extra fluids anytime you exercise. This is especially true when you’re pregnant. Keep a bottle of water at all times with you. Continually drink from it. Keep those fluids going down and you won’t end up in the hospital with an IV in you doing the job of hydration that you should have been doing all along.

Related articles about pregnancy you might want to read:

What Foods to Avoid While Pregnant

Pregnancy Trimesters: The Three Stages of Pregnancy

Pregnancy’s Emotional Challenges

Things you might need for exercises:

Perfect Pregnancy Workout	Prenatal Yoga	Fitness Exercise Balls