Pregnancy Exercises

تحميل تمارين الحمل واكتشاف التدريبات الحمل ، بيلاتيس الحمل

During pregnancy, exercise works wonders for both you and your baby. Here are the best and safest ways to break a sweat while you’re expecting.

How much exercise should I get during pregnancy?

The American College of Obstetricians and Gynecologists (ACOG) suggests that expecting moms get at least 30 minutes or more of moderate exercise per day, most (if not all) days of the week.

What counts toward that 30 minutes? As far as your heart and general health are concerned, three 10-minute walks sprinkled throughout the day are just as beneficial as 30 minutes on the treadmill or bike at the gym. For that matter, even non-exercise activity — like 15 minutes of vacuuming and 15 minutes of light yard work — counts toward your daily goal.

You can find a lot of exercises for pregnant women, for example:

- Full Forward Lunges

- Bird Dog Exercise

- Heel Slides

- Single Heel Drops

- Forward Rolls

- Side-lying Knee Lifts

- Kneeling Pelvic Tilts

- Tailor Sitting

- Kegel Exercise

- Sitting Knee Lift

- Step-ups

- Side planks

- Leg lifts

- Fitness ball Squats

- Wall pushups

- V-sits with balance trainer

- Cat Cow Pose

- Hamstring Pulses

- Plie Squat Pulses

- Mermaid Stretch

- Child’s Pose

And some other Safe pregnancy exercises ...

If you have any of the following symptoms, stop exercising and call your doctor right away:

- Contractions

- Chest pain

- Dizziness

- Calf pain or swelling

- Less movement by the baby

- Headache

- Muscle weakness

- Fluid leaking from the vagina

- Vaginal bleeding

- Notice an irregular or rapid heartbeat

What are the main characteristics of pregnancy exercises?

• pregnancy exercises

• diastasis recti exercises

• birthing ball

• pregnancy workouts

• exercise for pregnant women

• exercise during pregnancy

• postpartum exercise

• postpartum workout

• working out while pregnant

• kegel exercises for pregnancy

• pregnancy pilates

• prenatal pilates