~ Pregnant HOMEPAGE   ~   Pregnant FITNESS   ~   Pregnant NUTRITION ~
Pregnant Women Fitness
STEP 1
12- 15 repetitions, 2-3 sets
Staying In Shape
Being pregnant doesn't mean you can't stay in shape.  The good news is you can still do the activities you did before you got pregnant, as long as you make some modifications when necessary and your pregnancy is not high-risk. 

Getting Ready to Exercise
These following exercises are designed for pregnant women who have been exercising prior to being pregnant. This program can be modified if you are a beginner and it is recommended that a trainer advises you when starting your exercise program.

Good Lifting Exercise
 Lat Pull down  Cable Curls  Lateral Raise
 Leg Extensions  Seated Leg Curl  Seated Calf Raise

Cardio Exercise
Running / Jogging: Swimming: Yoga / Stretching:
Whether you're pregnant or not, running can be hard on the knees. And during pregnancy, your body produces the hormone relaxin, which loosens your joints, making you even more prone to injury. So unless you're an avid runner, you should probably steer clear of this workout at least until baby arrives Swimming is ideal because it exercises both large muscle groups, provides good cardiovascular benefits, and allows expectant women to feel weightless despite the extra weight of pregnancy. Yoga and stretching can help maintain muscle tone and keep you flexible with little if any impact on our joints. Be careful not to overdo the stretching. Don't hold the stretches too long to develop your flexibility too much. Yoga, when combined with cardiovascular exercise such as walking, can be an ideal way to maintain fitness when you're pregnant. 
If you have been exercising both with weights and aerobics, you can continue to do so in moderation. But if you have not been exercising, it is not recommended that you begin a new program. If your doctor feels it is alright, then use light or no weights and keep aerobics to just walking.
First Trimester
Make sure you have proper walking shoes so that your feet get the support they need. If it's hot or humid outside, skip the walk entirely. You never want to risk overheating. If energy permits, go for a swim for at least 20 minutes every other day for maximum benefit. Swimming first thing in the morning may counter act morning sickness and energize you for the rest of the day. Also, pay particular attention to technique to avoid stressing your joints as your muscles and ligaments stretch and your centre of gravity alters.
Second Trimester
Pay close attention to your posture when you walk to avoid straining your back. Your pregnancy won't require you to cut down on swimming as you grow since its easy on expectant mother. The water supports your joints and ligaments as you exercise, preventing injury, and protects you from overheating. You should avoid lifting weights while standing up. Sit down because you have an increase in blood volume. Drink lots of water before, during, and after working out. If you don't, you could get dehydrated, which can cause muscle cramps and premature contractions.
Third Trimester
If you feel to fatigued to go for a jog or exercise, listen to your body and take a break. It is unhealthy for you to push yourself too hard. Listen to your body and watch out for any signs of danger. Take the same precautions as you did for the first and second trimesters. Your pregnant abdomen is probably hampering some of your movements. If it feels too tricky or uncomfortable to bend or reach, just march in place. It'll keep your heart rate up as you take it easy.







Workout Tips
Drink plenty of water before, during and after your workout. Your baby needs the fluids.

When performing aerobics, a pregnant woman's heart rate should never go above 130-140 beats per minute. If it does, you need to cool down.

Remember to breathe. If you hold your breath for more than a few seconds, you are doing too much and your baby loses precious oxygen.

Avoid activities that could cause abdominal trauma after 12 weeks.

It is not a good idea to do abdominal work after the first trimester. Especially on your back.

After the first trimester, do NOT do any exercises that require you to be on your back. It puts too much pressure on your organs and the growing fetus.

DO NOT perform squats. It can cause the separation of the placenta from the uterus.

Perform each exercise slow and fluidly. Do not make any jerky movements.

DO NOT lift heavy weights. Your weight training routine should be light and focus on strengthening muscles, rather then building them. Do not life above your head; it is not a good idea to strain the lower back muscles.

It's a good idea to go over your exercise regime with your doctor or midwife first. Follow the safety guidelines before beginning any exercise program in pregnancy.