Swimming. Simply swimming is another fantastic way to exercise while pregnant. Aim for 20–30 minutes of lap swimming if you're doing this activity on its own. Or incorporate 5–15 minutes of swimming into the shallow- or deep-water exercise regimes.
The water helps support the belly and relieves pressure from the spine and pelvis while swimming, doing gentle pool aerobics or water walking. Water workouts also use many of your body's muscles and contribute to fewer exercise-related injuries and muscle strains than other, dry-land aerobic activities.
Is it safe to swim in a chlorinated pool during pregnancy? Yes! “Many pregnant women try to avoid every chemical on the planet,” says San Diego–based expert David M. Priver, MD, FACOG.
Most heated pools are around 30C, which won't cause you to overheat. There's no recommended upper limit, but anything from 27C to 33C is thought to be safe for swimming and aqua-aerobics. Swimming also helps to: improve circulation.
There are a few safety issues to keep in mind when it comes to swimming with a baby on the way. "It is not safe to be immersed in very hot water [and you should] avoid hot tubs," Dr. Sekhon says, because overheating can cause pregnancy complications, especially in the first trimester.
Even though aqua-aerobics is generally very safe – perhaps one of the safest forms of exercise for pregnant women – you can never be too careful when you're expecting. You may have a health condition, such as gestational diabetes or pre-eclampsia, which makes participating in any form of exercise a risk.
You can start exercising at any time during your pregnancy. If you are not used to exercising, you could start doing 10 minutes at a time and gradually build up to 30 or 40 minutes. Avoid contact sports, such as boxing, rugby or football, and sports where you could fall, such as horse riding or climbing.
Even medical experts are getting behind Zumba
It also suggests a workout session of 30 minutes for five days a week with the heart rate not exceedingly more than 140 beats per minute for pregnant women. This makes Zumba a safe option for prenatal workout.
If you have any chronic health conditions or pregnancy complications, or if you're already feeling warm due to exercise or fever, stay out of the tub. Dip only your feet into the whirlpool's warm water, and limit the soak to less than 10 minutes at a time.
Experts recommend limiting your use of a hot tub, sauna, or steam bath during pregnancy to less than 10 minutes at a time, or forgoing them altogether, especially in the early weeks. These activities can raise your body temperature to a level that can be dangerous for your developing baby.
If performed in the right way and by a professional, a foot massage should not cause miscarriage in the first trimester of pregnancy provided that all risks are taken into account. If you want to have a good relaxation when you are pregnant, then a foot massage is quite a great way to go.
As long as your bath is warm, and will not raise your core body temperature beyond 39 degrees C for more than 10 minutes, you can still enjoy some down time in the tub. In fact, relaxing in the bath can be hugely beneficial for expectant mothers easing pregnancy aches and pains.
Experts agree these exercises are safest for pregnant women: Walking—Brisk walking gives a total body workout and is easy on the joints and muscles. Swimming and water workouts—Water workouts use many of the body's muscles. The water supports your weight so you avoid injury and muscle strain.
BURPEES: During your first trimester and before you begin showing, you can still do full burpees (lowering your body all the way to the floor).
Higher impact movements (like the jumping in/out and up portions of a burpee) can put more pressure on your pelvic floor which is already a bit vulnerable in pregnancy. Burpees also require core strength which is great, but it can place some strain on your abdominal muscles if pressure isn't managed well.
Can you do planks while pregnant? Yes, planks are safe for most women throughout pregnancy. Static, endurance-based exercises like planks are actually ideal for expecting women because they strengthen both your abs and your back. They also put less pressure on the spine than dynamic exercises, like crunches.
From our experience, it is recommended that pregnant women walk approximately 3000 - 4000 steps per day, which is around a mile and a half, and that this should be walked every other day through-out pregnancy, as your body allows. '
But it's important to be aware of symptoms of overexertion in pregnancy and make sure you aren't overdoing it. Overheating is one risk, and symptoms like dizziness, a headache, or chest pain while working out can signal a health problem or pregnancy complication.
Fatigue. Extreme fatigue is very common in the first trimester of pregnancy. "Your metabolic rate—the amount of energy you burn just to exist—is way above normal then," explains Dr. Kane Low.
However, doing sit-ups or crunches while pregnant is probably not a good idea. ACE-certified fitness trainer Caitlin Sacasas explains that after the first trimester, or after you begin to have a noticeable uterine growth, it's best to avoid these core exercises.