There was a time when pregnancy was viewed as a medical condition where the pregnant woman was advised to rest, relax and avoid exercise. Today we know that prenatal exercise has many benefits. However, you should consult with your doctor before starting any exercise program for pregnant women. Your doctor can also give you some exercise guidelines based on your medical history.

Aerobic Exercise

According to most experts, you can continue any type of aerobic activity that you have been doing before pregnancy as long as you do not over exert yourself. Aerobic exercise conditions your body to process and use oxygen efficiently. It also tones your muscles and increases stamina.

Walking

This is one of the best exercises for pregnant women. Walking is easy on your joints and keeps you in good shape. If you have not been exercising before you got pregnant, start your exercise program by walking slowly. Wear a good pair of walking shoes that provide adequate support for your feet and ankles. Be sure to stay hydrated by drinking water while you walk. Build up your stamina until you can do a brisk walk for 20 to 30 minutes everyday. You can walk through the entire course of your pregnancy.

Swimming

Swimming is a safe exercise for pregnant women who want to strengthen their muscles, especially the abdomen and lower back. The buoyancy of the water lessens the strain on your joints and ligaments while acting as a type of resistance training for the muscles in the lower back. The breaststroke is recommended as this calls for the least exertion compared to other strokes. Walking in water up to your waist is also an effective exercise for the lower back. Be sure to warm up before swimming, and always drink water before, during and after your swim.

Kegels

The Kegel exercise is essential in any exercise program for pregnant women. It strengthens your pelvic floor and tones the inner core muscles. These muscles are particularly important during labor and when giving birth to your baby. When you perform this exercise, pretend that you are trying to stop the flow of urine. While doing this, try not to move your abdominal muscles and the muscles of your legs and buttocks.

Lower Back Exercises

Most women experience lower back pain when they are pregnant. While most women only experience mild discomfort, some may suffer extreme pain that prevents them from doing their regular daily activities. The pain can be caused by a variety of factors, including a growing uterus, weight gain, increased stress on the abdomen, and a changing center of gravity. There are several safe and effective lower back exercises for pregnant women such as pelvic tilts, leg raises and back stretches.

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