| Being pregnant shouldn't be an excuse to eat what | | | | These exercises can help strengthen your stomach |
| you want and not be active and take up a pregnancy | | | | muscles which will help to avoid back problems |
| exercise routine. It is important to continue exercising | | | | towards the end of your pregnancy. |
| throughout your pregnancy because exercise can | | | | - Stand with your shoulders and bottom against a wall. |
| really benefit you and your developing baby. | | | | - Pull your stomach in so that your back is flat against |
| Pregnancy exercise can help you feel confident about | | | | the wall, hold and repeat several times. |
| your changing body. It not only helps your physical | | | | - Try to hold this position for around 10 seconds and |
| wellbeing it will improve your emotional wellbeing by | | | | release. |
| helping to boost your mood in those times when you | | | | Take up Walking |
| feel a bit blue. By exercising you will release endorphins | | | | Gentle walking is a great way to exercise while you |
| in your brain, known as the happy hormone making | | | | are pregnant. Getting some fresh air can really give |
| you feel great. | | | | you a lift when you're feeling a bit low. Try not to go |
| Even a gentle walk can help to lift your mood. Your | | | | on any lengthy walks or hikes that may increase your |
| pregnancy exercise routine doesn't have to be | | | | heat rate too much or make you breathless or tired as |
| strenuous to benefit your physical and emotional | | | | this is not good for your baby. Check with your |
| wellbeing. In fact it is important not to take part in | | | | midwife or GP first of all if you intend to go on |
| strenuous activities such as running, skiing or climbing | | | | anything more than a stroll in the park or plan to walk a |
| while you are pregnant. | | | | couple of miles. |
| If you're unsure about which pregnancy exercise is | | | | Go Swimming |
| safe, here are some exercises which are safe to try, | | | | A gentle swim can be great for a regular exercise |
| although check with your midwife or GP before you | | | | routine. Check out your local swimming centre to see if |
| decide to try any of these activities. | | | | they offer aquanatal classes that are designed |
| Pelvic Floor Exercises | | | | especially for pregnant women. |
| These exercises can help to strengthen your pelvic | | | | Try Antenatal Yoga |
| muscle which comes under a lot of strain through | | | | It is worth contacting your local civic centre or even a |
| pregnancy and childbirth. Some mums find that their | | | | local gym near by to see if they offer antenatal yoga |
| Pelvic Muscle becomes weak after giving birth and | | | | classes. This type of yoga is specifically designed for |
| can sometimes leak urine but there are ways to avoid | | | | pregnant women so you don't need to worry about |
| this by doing Pelvic Floor Exercises. | | | | having to learn to tie yourself in a knot! The type of |
| If you're not sure what this is, try to stop yourself from | | | | exercises that you will learn will be perfectly safe for |
| passing wind and squeeze the muscle around your | | | | you and your baby. |
| back passage. You should be able to feel the muscle | | | | The benefits of practising yoga while your pregnant will |
| around your back passage tighten up. Also a common | | | | not only help your physical well being by stretching and |
| way to help identify your Pelvic Floor muscle is to | | | | toning your muscles but it will also teach you to control |
| imagine that you are sitting on the loo passing urine and | | | | your emotions and reduce any stress related feelings |
| then stopping the flow of urine. This sensation is your | | | | which is particularly important when approaching the |
| Pelvic Floor Muscle. | | | | big day. Yoga can help you to focus and relax through |
| Aim to practise the above on a regular basis say | | | | certain breathing techniques and moves. |
| three sets of 8 squeezes per day. At first try to | | | | Important to Consider.... |
| practise these squeezes quickly, tightening and | | | | If you are new to exercise and planning on starting a |
| releasing them straight away then gradually hold the | | | | new exercise regime, firstly speak to your midwife or |
| squeezes for about 10 seconds each time. | | | | GP about what type of exercise you plan to start just |
| Pelvic Tilt Exercises | | | | to make sure it is safe. |