Exercising during pregnancy has huge benefits. But its important to know the precautions one must take while performing exercises, in fact there are some exercises which should specifically either be avoided or be done with great precaution for your and your baby's safety.
1. HEAVY WEIGHT TRAINING
Weight training is a great way to maintain and build muscle during your pregnancy. Just keep in mind you should avoid heavy weights. It's best not to carry heavy objects when you're pregnant, as it may cause you to strain your back & pelvis. It could also lead to problems with leaking wee, and even increase the risk of your uterus slipping into your vagina (prolapse).
2. STOMACH AND BACK EXERCISES
Any exercise which involves lying on the stomach and back should be simply avoided since the position could cause the weight of your enlarging uterus to compress major blood vessels
3. NO TO CONTACT SPORTS
You need to be cautious about any activity that puts you at risk of losing your balance.
Avoid playing any contact sport such as volleyball, basketball, football, etc.
4. DONT EXERT
Extensive jumping, hopping, skipping or bouncing should be avoided. Avoid too much strain on the body, simply don't do deep bends, squats, full sit-ups, double leg raises, and abs.
TIPS
1. Not only saying no to the above mentioned exercises, you should also know when to stop. In case you experience :- Calf pains
- Swelling
- Fatigue
- Shortness of breath/ uncontrollable panting
- Abdominal or pelvic pain
- Vaginal bleeding
2. If you are asthmatic, diabetic or have any obstetric condition such as :
- Weak cervix
- Bleeding/spotting
- Multiple gestation
- Ruptured membranes
- High blood pressure
Don’t even think about doing the above mentioned exercises. Stick to walking, cycling or low impact aerobic exercise classes.
3. For mom-to-be's in Delhi and NCR(India), If you are looking for more advice on what exercises you can perform during pregnancy then you can visit http://www.nclamaze.com/. They are the best when it comes to lamaze(natural birthing) classes in Noida, they also offer prenatal, antenatal and maternity yoga classes.
