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Pre-Conception Exercises For A Healthy Pregnancy

According to Fit pregnancy Magazine, physical activity during pregnancy can help relieve aches and pains and improve sleep. It can also lift your mood, increase energy, and help you cope with stress. On a personal note, keeping active while trying to conceive relieved a short spell of depression and kept my overall pregnancy weight gain to a minimum. A strong body can make labor easier and being within a healthy weight range lowers the risk of pregnancy complications. the time to start preparing for a healthy pregnancy is now! If you already exercise and lead a healthy lifestyle, continue what you are doing. If you are not active or need to get into a healthier weight range, use these suggestions to develop your own preconception exercise routine.

1. Walking is a good form of cardio if you need to take off some extra pounds before bringing baby on board, and is gentle enough to continue through the entire pregnancy. It is the easiest, most accessible option for everyone.

2. Gentle yoga will help relieve stress and calm your mind, all while giving your body a good stretch and gentle toning. There are even DVDs so you can safely continue during pregnancy.

3. Swimming is gentle on your knees, back, or other joints. Join a water aerobics class at the local Y or swim laps. Floating in water feels good later on when you are swollen and achy.

4. Squats target the gluts and thighs. Stand with feet hip width apart, toes forward, and go down as if sitting on a chair. Don't let your knees go forward over your toes and pull back up with your gluts. For variations, position legs further apart and toes pointed out for a sumo squat or raise one foot off the floor slightly and perform one-legged squats.

5. Strong abdominals are important for a healthy pregnancy. Try basic crunches with your back supported on an exercise ball. The double crunch is another option: on your back, raise legs straight up in the air. As you crunch, also bring your hips off the floor, bringing the legs slightly up into the movement. Keep your eyes focused on one spot on the ceiling to prevent neck strain.

6. To strengthen your back muscles in preparation of carrying around baby weight, try the superman. Lie on your stomach, arms stretched straight overhead. Lift opposite leg and arms up, high enough that shoulder and hip leave the floor. Work up to a full superman, where all limbs raise up at once.

7. For the back, abs, and gluts all at once, try bridge pose. On your back, knees bent and feet a comfortable width apart, pull up with your lower back and gluts, raising your lower body, feet pushing into the floor.

8. Many doctors believe in kegels, which strengthen the pelvic floor muscles. This is the muscle you use to stop urination. Simply tighten it by pretending to stop urination, hold and release.

Source in first paragraph:

Ann Douglas, Ready, Set, Conceive , Fit Pregnancy Magazine

By Theresa Hammond - I have been writing since I learned to scratch lead on paper. As a child I wrote tiny stories that made little sense to me, but which I felt obligated to write down anyway. As a teenager I wrote the life of...  





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