Safe Exercises During and After Pregnancy: A Guide

Question
Please let me know what excercises i can do during pregnancy and after pregnancy. I was really active at the gym but stopped right now becasue i have been having really bad morning sickness.

Thank you.
Nalini

Answer
Generally, up until about 20 weeks, you can continue with your normal exercise routine. Because the placenta stops growing at this point, after this you'll need to slowly taper down the intensity of your workouts to insure an ideal oxygen supply to your developing baby.

Weight training during pregnancy can be continued, with the goal of maintenance. Because of ligament laxity in the last few months, your joints are more vulnerable to injury and therefore perfect form is critical.

All pregnant women should try to develop/maintain as much core strength and stability as possible, especially strength in their deepest abdominal muscle, the Transverse Abdominis, or TvA. This is the body's internal "girdle" and when contracted, compresses the abdomen. TvA strength helps to prevent common pregnancy complaints such as back pain and abdominal separation. Because this is also the main "pushing" muscle, TvA strength greatly aids in labor and delivery.

Many women enjoy aqua aerobics and swimming during pregnancy as it relieves compression forces on the joints, and the hydrostatic pressure of the water helps to reduce edema. Prenatal yoga classes are also a top choice.

For more information on aerobic exercise during pregnancy, go to:
http://befitmom.com/aerobic_exercise.html

For more information on strength and core conditioning during pregnancy, go to:
http://befitmom.com/strength_training.html