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Exercise for each Trimester
1st Trimester, 2nd Trimester, 3rd Trimester, Health

Exercise for each Trimester

Alternative Text By: Pallavi Gunni | November 6, 2018

As soon as we realize that we are expecting our mind and body start behaving differently. To keep our mind and body at peace and to keep it fit from the very first day, it is very important to exercise for the expecting mothers at it helps in reducing stress. It also helps to relieve lower back pain, decreases your fatigue, shortens your labour, and leads to a quicker postpartum recovery.

Therefore, before you make exercise your lifestyle it is very important to consult your doctor. I will be sharing some easy and doctor approved exercise for each trimester. Do remember everybody is different and everybody’s body behaves differently, so consult the doctor before following any exercise.

First Trimester

First Trimester

The first trimester is the time when your body is undergoing several changes, it is the right time to start a regime, and for starters, you can start by brisk walking slowly. Swimming is one of the best exercises as it provides a cardiovascular workout while toning your muscles at the same time. The water also provides support as your belly grows, taking some pressure off your back and minimizing joint strain. Slowly the pregnant woman is now accustomed to her body and the mood changes. One can continue the weight training through the machine or continue doing the chair squats, Kegel exercise or side raise. All these exercises are easy to follow and do not have effect on the mom and the baby.

It is always advised by doctors that once you are expecting don’t overdo your workout.

  • Avoid hot yoga or hot Pilates due to overheating.
  • Avoid activities like trekking, cycling, gymnastic
  • Scuba diving or skydiving.

Second Trimester

Second Trimester

As you enter the second trimester, you should tap your shoulder that you have successfully completed your first trimester without any hassle. It’s the time when your belly is quite visible and people can make out that you are expecting. Cheers to life. One tends to start feeling tired and heaviness and at the same. You must be noticing that the baby is growing and so is your weight. To keep yourself healthy, start with normal squats moves, don’t forget to breathe in and out. Do the stretch move as it will help strengthen your legs. Always remember to cool down and try meditation for some time.

Important information by ACOG’s – That 30 minutes of strenuous activity is well tolerated by pregnant women and their babies during the second trimester if they’ve been active.

Third Trimester

Third Trimester

Comfort and safety is the key, once you hit the third trimester. Avoid exercises that need you to lie flat on your back, and make sure you stay well hydrated throughout your workout by drinking a pint of water before exercise and one cup for every 20 minutes of physical activity. Any exercise that causes pain, shortness of breath or excessive fatigue should be discontinued and discussed with your doctor. Try some pelvic stretches, avoid standing or lifting weights. Try cobbler pose. Keep the exercises within limits.

Lastly,

  • It’s important for you to let your doctor know about your workout plan.
  • Don’t lie on your stomach.
  • Wear comfortable clothing.
  • Keep yourself hydrated.
  • Don’t do any jumping exercises.
  • Listen to your body.
  • Do not follow anything which is uncomfortable.
  • Consult the doctor if you feel even a little uncomfortable.

Pregnancy is a beautiful journey and right exercise would help you to stay fit and healthy. Staying active also helps the baby to stay healthy.

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This content has been certified by our panelist Dr. Anjali Kumar

Dr. Anjali Kumar

MBBS, Certificate Course and Training,
MD - Obstetrics & Gynaecology

26 years experience

Gynecologist/Obstetrician

View Profile

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