Exercises to do while your Pregnant

So this what i learned during these last week  hopefully it can help any other pregnant mommy

There are a lot changes ahead that will have an affect your body during the months leading up to the new arrival.

So What Happens When You Become Pregnant?

From conception your body starts to release hormones (relaxin) which help your body relax in preparation for labour and delivery.  The stomach muscles become stretched as the baby grows and the weight of the baby pressing down on the pelvic floor can cause weakness. As the baby grows you centre of gravity changes which can affect your balance and proprioception. The abdominals, pelvic floor muscles and gluteal muscles become weak while the Adductors Piriformis and Quadratus lumborum can become tight.

What Exercise Can I do While I Am Pregnant? 

So its 5 that i know maybe more different types of exercise that can help 

1.Side-Lying Inner and Outer Thigh

Lie on your right side, head supported by your forearm, right leg bent at a 45-degree angle and left leg straight. Place your opposite arm on the floor for stability. Lift left leg to about hip height and repeat for reps.

Then, bend your left knee and rest it on top of pillows for support. Straighten your right leg and lift it as high as possible for reps  Switch sides and repeat for reps.

What It Strengthens: Core and inner thighs.

2.Plank

Get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don't arch your back or let your belly sag.

Hold for 1 to 2 breaths, working up to 5 breaths.

What It Strengthens: Core, arms and back.

3.Curl and Lift

Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides. Hold a 5- to 8-pound weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle.

Then, keeping your elbows bent, lift the weights to shoulder height. Lower your arms to your sides, then straighten to return to starting position. Repeat for reps.

What It Strengthens: Biceps and shoulders.

4. Bicep curls

Grab a pair of three-to-five pound dumbbells. Place one weight in each hand, palms facing out. Keep your knees soft and slowly curl the weights in toward your shoulders. Return to starting position and begin again. This is a slow controlled movement, so do not swing your arms or rock back and forth. Aim for two sets of 12-15.

What It Strengthens: Biceps.

5. Walk, swim, or take a prenatal fitness class

You can’t go wrong with any of these options. All have a low risk of injury and are also excellent ways to keep you and your baby in optimum health. You may find you enjoy the solitude of a long walk, the comfortable buoyancy of the water, or the camaraderie of exercising among other pregnant ladies. Either way, you’ll be safe with any of these choices.

And Remember Ladies Dont Exercise More than three to Five Days  a week. Your Body Need To Rest , Be Sure To Not To Overdue It. And if You Are Experience Any Of The Following Symptoms Please Stop Immediately: Dizzness,Faintness,Headaches,Shortness of Breath,Uterine Contractions,Vaginal Bleeding or Fluid Leaking,or Heart Palpitations.

 so guys what do you think .....let me know and congrats to the mommies of 2017   

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