Exercise For Pregnant Women-4 Exercise Guaranteed to Shed Pounds

Article by Mariah Littles

Exercise For Pregnant Women-4 Exercise Guaranteed to Shed Pounds – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

Kegels Kegel exercises are small internal contractions of the pelvic floor muscles that support your urethra, bladder, uterus, and rectum. Strengthening your pelvic floor muscles improves circulation to your rectal and vaginal area, helping to keep hemorrhoids at bay and speeding healing after an episiotomy or tear, if you have one during childbirth. There’s even some evidence suggesting that strong pelvic floor muscles may shorten the pushing stage of labor.You can do Kegels anywhere – sitting at your computer, watching TV, even standing in line at the supermarket. Here’s how:”� Tighten the muscles around your vagina as if trying to interrupt the flow of urine when going to the bathroom.”� Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.

Pelvic Tilt This variation of the pelvic tilt, done on all fours, strengthens the abdominal muscles and eases back pain during pregnancy and labor.”� Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight but not locking the elbows.”� As you breathe in, tighten your abdominal muscles and tuck your buttocks under and round your back.”� Relax your back into a neutral position as you breathe out.”� Repeat at your own pace, following the rhythm of your breath.

Squat It may not be the most elegant position, but squatting is a time-honored way of preparing for and giving birth. This exercise strengthens your thighs and helps open your pelvis.”� Stand facing the back of a chair with your feet slightly more than hip-width apart, toes pointed outward. Hold the back of the chair for support.”� Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were sitting down on a chair. Find your balance – most of your weight should be toward your heels.”� Take a deep breath in and then exhale, pushing into your legs to rise to a standing position.

Tailor This position can help open your pelvis and loosen your hip joints in preparation for birth. It can also improve your posture and ease tension in your lower back.”� Sit up straight against a wall with the soles of your feet touching each other (sit on a folded towel if that’s more comfortable for you).”� Gently press your knees down and away from each other, but don’t force them.”� Stay in this position for as long as you’re comfortable.Remember to start slowly and work at your own level for each

About the Author

The Author Mariah Littles is the proud mother of 3 beautiful children. She knows how extremely difficult to stay fit during and after childbirth. For more free tips and information visit her informative Review Site

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Mariah Littles

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

The Benefits Of Body Sculpting And Weight Training Whilst Pregnant

Article by Edwin Camacho

The Benefits Of Body Sculpting And Weight Training Whilst Pregnant – Health

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

During pregnancy, the activities you can do are limited compared to your normal routine, however, one thing you shouldn’t stop doing is working out. In fact, quite the opposite is now advised by health experts as they recommend women exercise sensibly until they reach their last month of pregnancy. Besides cardio, there are also advantages to body sculpting and weight training while you are pregnant. Let’s look at some of the best ways you can stay fit during your pregnancy.

Studies have shown that mothers who exercise during pregnancy have babies with more normal birth weights. This is especially important to know because babies with high birth weights are more likely to become overweight as they grow up and childhood obesity is becoming increasingly common. Because moderate, well rounded exercise is the best kind, you can include some weight training with light stretching and cardio. Doing so can have a positive impact on your baby as well as keeping you fit and feeling good.

When you exercise, it is well-known that you need to drink plenty of water, but staying hydrated is even more critical when you are pregnant. You should have a small snack before exercising because you shouldn’t do it on an empty stomach. Your body has to maintain its equilibrium, so you have to make sure you’re getting enough nourishment and water at all times.

You should keep a bottle of water with you wherever you go, no matter what kind of workout you’re doing. You may also want to eat a little fruit, or drink some juice before exercising. While large meals aren’t a good idea before you exercise, you still need a little something to ensure that you maintain good blood sugar levels and energy. Drinking plenty of water is essential, but at the same time, if you listen, your body will inform you of exactly what it requires.

Another important factor you should consider is that you can lower the risk of developing gestational diabetes if you work out during your pregnancy. You can control your blood sugar levels and avoid gaining excessive amounts of fat during your pregnancy with a healthy diet and regular exercise. Since gestational diabetes increases the risk of the onset of Type 2 diabetes, it is something you should do everything in your power to avoid. There are many good reasons to exercise during your pregnancy, but reducing your risk of gestational diabetes is a factor you should also keep in mind.

It’s quite clear that it’s possible, and even a good idea, to train with weights and do body sculpting exercises as there are many benefits for both you and your unborn baby. Before you start a new exercise program, though, make sure to clear it with your doctor first and ensure you don’t strain yourself. You will feel much better during your pregnancy, and afterwards, if you exercise regularly but in moderate amounts, which is a proven fact.

A lot of these methods might be extremely helpful for yourself in the time of and right after the pregnancy. Having said that, in case you wish to lose weight naturally more quickly throughout and right after the pregnancy period, then you will have to follow a detailed weight reducing system which includes both physical exercise program and diet plan.

check out this site about Michelle Moss Pregnancy Without Pounds and find out about a proven weight-loss system for pregnant women for losing weight during and right after the pregnancy time.

Also you can read a little more about ways to lose extra weight faster in this page.

About the Author

Below are some useful tips that could help you to shed pounds if you are pregnant.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Edwin Camacho

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

Great Exercise For Pregnant Women

Today I’ll devote this article to exercise for pregnant women. These exercises are safe and simple enough to do from home.

So, if you’re presently pregnant, keep reading this short article to learn some effective ways to remain healthy and keep an ideal weight while pregnant.

Great Exercise For Pregnant Women

Jump on a mini-trampoline

This exercise is nice, easy, and smooth. And the bouncing is actually quite minimal. You won’t be bouncing 6 inches in the air with a mini-trampoline.

Instead, what you can do is leave your toes constantly intact with the mini-trampoline and just sway your feet back and forth. Your heels will be the only things lifted.

Try to do this for 15 to 20 minutes per day. This exercise is also great for diminishing cellulite.

Squats done up against the wall

To do this, you just have to stand with your back against the wall.

Then slide down into the squat position. After that you just squat right back up.

Shoot for 10 reps of this exercise. Also try to do 3 or 4 sets.

Pushups done up against the wall

Just place your hands against the wall. Then bring your body to the wall until your nose almost makes contact with the wall. Then push your body off. Try to do for as many reps as you can. Shoot for doing 3 sets.

This will work your upper body, chest, arms, and shoulders. If you can, try to do these pushups 3 or 4 times a week.

Exercise for pregnant women can be easy and simple. These exercises will help you maintain a healthy weight all through your pregnancy.

TAO OF FREDDIE’S MODERN KUNG FU 1642 W. Howard St. Chicago, IL 60626 www.freddiesmodernkungfu.com
Video Rating: 5 / 5

Related Arm Exercises For Pregnant Women Articles

How to get pregnant faster?

We have often found couples to be in a hurry to get pregnant faster without knowing how to go for it. They just go for it without going for the proper system and knowledge and that is where they lack and fail getting pregnant. Let us look at some of the simple tips on how to get pregnant faster that have been found to be really helpful to make many get pregnant.

Tips to Get Pregnant Fast:

These tips for getting pregnant fast are,
1. Know your perfect menstrual dates and then only you can go for the perfect ovulation period.
2. Go for maintaining a chart of intercourses that you do during this ovulation period to get pregnant.
3. Make sure that you try different positions for sexual intercourses for getting pregnant.
4. Try to lie down after you finish the intercourse.
5. Place a pillow below the hips can help you in getting pregnancy fast as this will stop the spam from coming out.
6.

Getting pregnant can be tough if you do not stop to take alcohol and cigarette. So avoid them for sure.
7. Go for physical checkups if you want to get pregnant faster as the doctor can guide you with the kind of daily routine that you need to maintain for getting a healthy lifestyle.
8. Reduce stress as stress has been found to be one of the main causes for stopping pregnancy.

Go for maintaining a good relationship with the partner as the relationship is the key to your pregnancy. Once you are able to achieve a peaceful and sustained relationship the stress will automatically come down from your head and you will be getting pregnant fast.

If you can follow these tips you can be mentally fit to overcome the barriers that you were facing previously to get pregnant. As soon as you feel that while you are planning to get pregnant faster consult your medical practitioner immediately. He will be the right person to judge your physical conditions and guide you accordingly on what to do for getting pregnant fast. The basic fact of getting pregnant is the relations ship between you and you’re pregnant and for this you need to be extra careful and to get the best results consult the fact that you want to be pregnant with your partner. This will ease down the process and with the try from both the ends you will be able to get pregnant and be the mother.

Related How To Get Faster Articles

A GUIDE TO WALKING FOR EXERCISE FOR PREGNANT WOMEN OF ALL SIZES

Article by Hanna Ann

Here’s a trimester-by-trimester guide to the perfect walking workout for pregnant women of all sizes, shapes and fitness levels.Walking is the one workout that suits pregnant women of all stripes. It’s as gentle or as challenging as you need it to be. It requires no investment (all you really need is a good pair of shoes and a water bottle). Plus, you can do it nearly anywhere, anytime. Excuses like “I hate the gym” or “I’ve never exercised before” just won’t fly.”I recommend walking to most of my patients who are pregnant,” says Tanya Ghatan, M.D., an OB-GYN at Brigham and Women’s Hospital in Boston. “It’s easy entry for women who’ve never exercised and gives athletic women a way to stay active without the high impact of other activities they’ve participated in.” This program is designed to be started in the first trimester. However, you can jump in at the appropriate level no matter how pregnant you are. (If you were inactive before your pregnancy, however, start at the first trimester program for beginners.)Regardless of your fitness level, keep in mind that it’s not only fine but smart to swap days, shorten your walks or even skip them occasionally according to how you feel. It’s also perfectly OK to break up a day’s total walking time into two or more shorter sessions.Get your doctor’s approval before starting this (or any other) exercise program, and remember to warm up first by doing arm and ankle circles and leg swings for a couple of minutes (also take five minutes to stretch after each walk). Now, get out there and just start putting one foot in front of the other.Keep it safeTake the talk during the hardest part of your workout, you should be able to converse without gasping for breath, though not with complete ease, either.Use the rate of perceived exertion (RPE) scale on a scale of 1-10, most of your walks should fall between a 3 (slowWalk) and a 7 (fast enough that you couldn’t keep it up for more than 30-40 minutes).Watch for danger signs Stop if you experience pain, bleeding, dizziness, faintness, sudden swelling, lack of normal fetal movement, an abnormally rapid heartbeat or extreme fatigue.What’s your fitness level?Beginner: You’ve never exercised or you do so only rarely.Intermediate: You’re active, but exercise may be sporadic.Advanced: You’re fit and exercise four or more times per week.Trimester 1 (up to 13 weeks)BeginnerApproach this program gradually and focus primarily on sticking with it. Increases in intensity and duration will come over time.■ Start by walking 10-15 minutes a day, three days a week, taking at least one day off between walks.■ When you feel ready, add another day of walking and increase each walk by 5 minutes.■ After a few weeks, add a fifth day of walking.Your Goal Toward the end of the trimester, try walking 10-20 minutes a day, five days a week.IntermediateThe fitter you were before you became pregnant, the sooner you can ramp up to six days of walking a week.■ Start by walking 20 minutes a day, four days a week.■ When you feel ready (after four to five weeks), add a fifth day, then a sixth. Also, increase the length of each walk by a few minutes.Your Goal Toward the end of the trimester, try walking 20-40 minutes a day, six days a week.AdvancedEven if you’re fit and a faithful exerciser, changing to a low-impact walking program might be just what you need to continue staying active and feeling good.■ Start by walking 20-30 minutes a day, five days a week.■ When you feel ready, add a sixth day and increase the length of each walk by a few minutes each day.■ If you feel up to it, also add hills, stairs and/or bursts of increased speed (intervals), but don’t push beyond an RPE of 7 (see “Keep It Safe,” at top).Your Goal Toward the end of the trimester, try walking 30-60 minutes a day, six days a week.Trimester 2 (13-25 weeks)BeginnerDuring this “honeymoon” trimester, energy peaks and nausea should be history–the perfect time to exercise.■ If you are beginning this program in your second trimester, start by walking 10 minutes a day, four to five days a week.■ When you’re ready, pick two days that will become your longer-walk days (15-30 minutes) and add another day of walking. Your Goal Toward the end of the trimester, try walking 15-30 minutes a day, four to six days a week.IntermediateYou’re ready to gradually lengthen your walks and pick up the pace at certain points. Just be sure not to push if you’re feeling tired or get overheated.■ If you are beginning in your second trimester, start by walking 20 minutes a day, four to six days a week.■ Gradually add minutes every other day so that your total on those days is at least 30-40 minutes.■ Once or twice a week, if you’re feeling up to it, increase your RPE by one level (see “Keep It Safe,” at top) for 10-15 minutes during the middle of the workout.Your Goal Toward the end of the trimester, try walking 25-40 minutes a day, five to six days a week, increasing your speed during one or two walks.AdvancedProvided you’re feeling good, it’s fine to continue increasing the length of your walks and picking up the pace a couple of times a week.■ If you are beginning in your second trimester, start by walking 30-40 minutes a day, six days a week.■ Choose at least one day when you aim for 50 minutes, incorporating hills, stairs and/or intervals, but don’t push beyond an RPE of 7.■ Lengthen your shorter walks until your total is at least 40-50 minutes on each of the remaining five days.Your Goal Toward the end of the trimester, try walking 40-50 minutes a day, five or six days a week; and 60 minutes a day, one day a week.Trimester 3 (26-40 weeks)BeginnerTry to stick with the five- to six-days-a-week goal, but be prepared to slow down as your belly gets bigger.■ If you are beginning this program in your third trimester, start by walking 10 minutes a day, four to six days a week.■ If your energy slumps, decrease the length of your walks or break them down into shorter sessions.■ Aim to maintain the same total minutes of walking per week as at the end of the second trimester, but know that your pace–and thus the distance you cover–will naturally decrease.Your Goal Toward the end of the trimester, try walking 15-30 minutes a day, five to six days a week.IntermediateSpeed and distance take a back seat to consistency now. The goal is to keep walking for the same number of minutes whenever you feel you can.■ If you are beginning this program in your third trimester, start by walking 10-20 minutes a day, four to six days a week.■ Be ready to reduce the speed and distance of your walks as your pregnancy progresses. You may also want to drop a day.■ Break up your longer walks into shorter sessions if that’s more comfortable for you.Your Goal Toward the end of the trimester, try walking 20-45 minutes a day, five to six days a week.AdvancedThis trimester is all about staying comfortable, so keep the focus on simply remaining active.■ If you are starting in your third trimester, begin by walking 20-50 minutes a day, four to six days a week.■ Forget about speed and distance, and don’t push beyond an RPE of 7.■ Divide your walks into shorter sessions if that’s more comfortable for you.You’re Goal Toward the end of the trimester, try walking 25-50 minutes a day, five to six days a week.

Pregnancy Exercises and Prenatal Fitness for Pregnant Women: Safe and Effective Leg and Arm Exercise for Pregnant Women
Video Rating: 5 / 5

Good Gym Workouts For Pregnant Ladies-Be Careful!

Article by Wendy Jane

Welcome to Good Gymnasium Exercises for Pregnant Women . Before getting any further I suggest to seek expert medical advice from your doctor and midwife before setting up any workouts whilst pregnant!

If you’re an expecting mother and you wish to deliver your baby safely, you must watch your diet and be fit . The majority of the females are worried to go to gymnasium while pregnancy, but they don’t understand the advantages of gym workouts in pregnancy. To start with consult your obstetrician-gynecologist for the workouts that are appropriate for you and the intensity that you need to follow.

It is important that you tell your trainer about your situation. In case your gym offers prenatal sessions, it’s better to join them as these exercises are specifically for you and will get to know other expecting mothers and may share your experiences. For those whose gym don’t offer prenatal exercises, following are a few suggested one:

Reducing Stress While Pregnant

When we’re pregnant we want to make sure we’re as healthy as possible. That means we want to get enough sleep, eat a well balanced diet, continue to exercise (even though that may be lighter than before), and we also want to make sure we lower our stress levels. We all know that stress is hard on our bodies, so we want to make sure it doesn’t effect us or our baby. Getting rid of stress takes time, but there are a few things you can do!

Relax – First of all, you want to make sure you’re taking time for yourself, and you’re relaxing. Whether you take a bath every night, or you just sit outside on a nice day, make sure you relax! Take time to get rid of your stress!

What you want – Do what you want for a change! Whether you want to go shopping with the girls, go out to dinner with your significant other, or you want to just watch your favorite TV show, do it! Take time for yourself, and do the things that make you happy!

Talk – If you have built up stress in your head, let it out! Call up your best friend, hang out with your mom, and/or tell your significant other what’s on your mind.

Once it’s off your chest, you’ll feel much better.

Exercise – Be sure you’re getting enough exercise! Doing things like yoga, or going for a walk with your friends is a great way to spend time with friends, to get out of the house, get in shape, and get rid of stress!

Healthy lifestyle – Make sure your lifestyle is healthy. Be sure to get enough vitamins, eat plenty of fruits and vegetables, and get enough sleep. The saying “you are what you eat” really is true. How you eat reflects your mood!

Taking care of yourself while you’re pregnant is a must.

A happy mother is a happy baby, so be sure you take care of the both of you. You can do that by considering a few of the tips above!

Exercises For Pregnant Women

One of the biggest misconceptions about exercising during pregnancy is that it is not safe. Actually, it’s quite the opposite. Obviously, some concessions must be made in light of the unique physical demands of pregnancy. Heavy exercise is not recommended, nor is exercise for a prolonged amount of time. Generally, no more than 30 minutes a day is all you need to increase your energy level, improve health and reduce painful or uncomfortable side effects of pregnancy.

Go onto your hands and knees and make sure your back is flat. Lift your right knee forward and then extend your right leg backwards until it is straight. Repeat this exercise 10 times on each leg, always making sure you keep your back straight.

Ball Squats: Place the ball on the wall behind your lower back. Step forward, standing with your feet shoulder width apart. The next step is to sit down to your knee height very slowly and then push back up again.Do this workout for 12-15 times.

Wear the right shoes for walking especially that now you are pregnant always wear shoes that are comfortable to you so you wouldn’t injure yourself. So buy good shoes.Wear the right clothes for walking don’t wear anything too tight on you, you want freedom not tight clothes to make you feel constricted.

Swimming is a great pain reliever when it comes to strained joints and a stressed out back. So for a pregnant woman like you, swimming is one of the first options there are for you to exercise and trim up. So to get the exercising going and get a sexier body, swimming 20 to 30 minutes a week will do that pretty well for you. It will keep you in shape during your pregnancy and help you regain your naturally slimmer body with ease.

Just place your hands against the wall. Then bring your body to the wall until your nose almost makes contact with the wall. Then push your body off. Try to do for as many reps as you can. Shoot for doing 3 sets.This will work your upper body, chest, arms, and shoulders. If you can, try to do these pushups 3 or 4 times a week.

This is a nice, smooth exercise. The bouncing is pretty minimal actually. It’s not like you’re going to be jumping 5 inches up off the mini-trampoline. Instead, you sway your feet back and forth while your toes never leave contact with the mini-trampoline. Only your heels lift off it. Do this for a total of 15-20 minutes a day. It’s a great exercise for diminishing cellulite as well. Do this everyday.

Judicious combination of healthy diet and easy workouts could be extremely beneficial for your health during pregnancy. At the same time it will be good for the child in the womb as well. Most pregnant woman suffers from one major health hazard. They accumulate fat that destroys their body shapes. If you stick to good diet and healthy workout such things will not happen and you will not loose your attractive body structure during pregnancy.

During pregnancy you should try and maintain your exercise intensity between a 5-7, the fitter you were prior to pregnancy and the more exercise you have done during then the safer and more appropriate it is to stay closer to a 7. If you didn’t exercise prior to pregnancy then it would be better for you stay closer to a 5 and build it up slowly. When you are exercising this method is more appropriate to see if you can push yourself that little bit more, for example if you did 15 reps of a dumbbell squat using two 4kg dumbbells and found it relatively easy but wasn’t sure if you could push yourself think about this scale.

The reason why it is believed to be the best exercise is because it exercises not only their cardio but also their arms and legs. They will also feel lighter even though they are heavier than their usual weight when they are not pregnant. Another enjoyable exercise for pregnant women is dancing. Here they can do it at home, they just need to play their favorite music and start pumping their body.

Pregnant Woman’s Exercise Plan

Whether you were always fit or not, every woman should consider an exercise program while pregnant. After consulting your baby doctor, you should put together a program that works for you. Your body will be going through a lot of changes during the course of a pregnancy, it would be best to be prepared.

Your first step in an pregnancy exercise program is to decide how much you want to accomplish with the program. Are you continuing with a program that you had in place before you were pregnant? Is this a new exercise program that you have put in place just for your pregnancy? Answer this question and you will create a pregnancy exercise program.

The first part of any exercise plan is a stretching program. Gentle stretching exercises for your neck, shoulders, hips, arms, and legs should be done on a daily basis to keep your body limber. In addition, you should start a breathing program early on.

The exact stretching exercise for pregnancy can vary.

Pregnancy is a good time to begin a low impact exercise program. Yoga enthusiasts are always looking for new recruits. The program includes the breathing and stretching exercises that are part of an exercise plan. A pregnancy Yoga program will get your muscles limber and your breathing in order. It should also allow you to clear your mind and relax. Other traditional low impact programs such as Pilates and Tai Chi also are perfect when modified for pregnancy. Let your instructor know that you are pregnant.

Two of the most traditional exercises also should also be incorporated in a pregnancy health plan. A daily walking program will stretch out the muscles. Try power walking around your neighborhood.

Without much planning you can do this everyday. Swimming exercises are a comfortable way to stretch out muscles.

What about more active exercises during pregnancy? If you enjoy an active lifestyle, and your doctor agrees, you should be able to continue this active lifestyle during the first and part of the second trimester. And don’t forsake your trips to the gym. A jogging and tennis (not Wimbeldon) are fine. Limit away from more active exercises that could lead to accidents even when you are not pregnant (Anything that involves skates or horses). If you chose an active plan, make sure that you scale back your schedule prior to pregnancy.

There is no simple way around it: pregnancy is a grueling physical experience. A good pregnant woman’s exercise plan, like any similar experience, can make this easier. Stretching, low impact exercise, even more active exercises can help make you stay throughout.

Related Exercise Plan Articles