Mothers-To-Be, Here Are Some Expert-Recommended Exercises For A Safe And Healthy Pregnancy

Exercise is an important prerequisite for a safe and healthy pregnancy and delivery. Regular exercise throughout your pregnancy can make you feel at your best. It helps in improving posture and decreases common discomforts such as fatigue and backaches. Celebrity fitness expert Kayla Itsines recently took everyone by surprise by announcing that she is in her second trimester. In a series of stories (now highlights) on Instagram, she announced that she is 20 weeks pregnant. She also revealed the kind of changes she bought to her workout routine, and uploaded a few posts about exercises that are safe to be done during second trimester of pregnancy.

 

 

 

 

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#20weekspregnant MY FIRST WORKOUT VIDEO! My belly is sooo CUTE, I can't deal!! Haha trust me, it's even crazy to me watching this - I can't believe that's me!!! I will STILL be uploading my workouts ladies! I'm still doing “BBG” just modified! What this means is I'm still doing 4 exercises repeated over 7 minutes for 4 rounds BUT there are extra breaks for me and less high intensity exercises! Here are some exercise I am still doing at 20 weeks and feeling great!! Comment below any questions and I'll do my best to answer today!! www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Dec 20, 2018 at 12:14pm PST

Being physically active during pregnancy can help in preventing gestational diabetes, relieve stress and build more stamina for labour and delivery, says WebMd. It is important to know that you cannot do the same exercise as you were before getting pregnant. You need to exercise at the level which is comfortable for you. The intensity of both cardio and weight training exercises need to be reduced during pregnancy.

Also read: This Is How Much Weight You Should Gain During Pregnancy

In her Instagram highlights titled pregnancy, Kayla mentions that her workout routine during pregnancy includes modified exercises, lots of walking, exercises in higher reps but lower weights, constant monitoring of heart rate. Jumping exercises are completely off the table for Kayla during pregnancy.

 

 

 

 

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ARMS DAY!! Now, just because you are (if you are) pregnant doesn't mean you can't exercise! In saying that, if you don't feel like you're up for exercising, DON'T. Pregnancy is different for everyone ladies, this is not a time to “push yourself”. This is not a time for weight loss or fat loss. This IS a time to maintain a healthy lifestyle for you and your baby. Whatever you feel like you're capable of doing that is healthy, whether that is eating good foods, walking, exercising (and subject to your doctors consent) do it! Also, if you feel you need to sit, relax and take a nap... also do that. I'm serious, balance is key in not only in health in general, but so importantly in pregnancy! Here is what my arms day looks like. The weights are not heavy for me, I just do higher reps (20 reps). You can also do these exercises POSTPARTUM (always make sure you have clearance from your doctor as we are all different) www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Dec 21, 2018 at 3:26am PST

"I did actually did my absolute best. I walked every day. I trained when I could. But I did feel constantly nauseous and did have morning sickness," she writes on her story on Instagram.

This information coming straight from a celebrity fitness expert with more than 10 million followers is a testimony to the fact that being physically active is the best way for a safe and healthy pregnancy. Watch the video below to know a full body workout which you can do during second trimester of your pregnancy.

 

 

 

 

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Pregnancy safe full body workout (Second trimester). I have enjoyed reading your comments ladies! Some make me literally laugh out loud, so thank you for always making my day!!! I'm actually really enjoying this second trimester! I have SOME energy back and I'm able to go back to eating a normal Mediterranean diet. Any questions, please feel free to comment below www.kaylaitsines.com/app #20weeks

A post shared by KAYLA ITSINES (@kayla_itsines) on Dec 23, 2018 at 9:22pm PST

Also read: These Medications Are Safe For Consumption During Pregnancy

However, in case you are suffering from any medical condition such as diabetes, asthma or heart disease, exercise may not be that suitable for you. Consult your doctor before resorting to any particular exercise regime. Also, exercising needs to be avoided in case of pregnancy related complications such as low placenta, bleeding, spotting, threatened or recurrent miscarriages, history or preterm births and a weak cervix.

Wear comfortable clothes while exercising during pregnancy. Exercise on a flat surface, give up on walking on inclined treadmill. Drink enough water before, during and after your workout and never exercise until the point of exhaustion.

Also read: Some Important Tips And Diet Plan For Returning To Fitness After Pregnancy

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.