subject: Great Womens Workouts During Pregnancy [print this page] Women's workouts during pregnancy don't have to change. Keeping what you gained before you were pregnant is definitely an option. You might feel sick and sometimes worn out, but the following women's workouts are designed specifically for you
The most important workout for women who are pregnant involves lots of spine exercises. Your pregnant belly needs you to back it up with movements that will prevent back pain and back labor. However, you should always consult with your OB/GYN or midwife before beginning a new women's work out routine. This workout for women highlights the safest and best exercises for pregnancy, birth and beyond.
"Cats and Cows" is a double yoga pose that will strengthen and stretch your back and abs. Start in an all-fours position on a firm but padded surface. Gestationally-induced carpal tunnel can hinder women's work out routines, but this workout for women can be done on elbows and knees instead of hands and knees. Once you are in position, inhale as you arch your spine, lifting your hips and looking up at the ceiling. This back flex is "The Cow." Then exhale as you tuck your head and your tailbone under, rounding your back and flexing your abs - "The Cat."
The Shoulder Bridge portion of this women's work out is done on the back, lifting the hips while keeping the feet on the ground. The hip lift action keeps the uterus shifted so it doesn't press directly on the inferior vena cavae which is a concern when laying flat. Press your arms gently into the floor, palms down at your sides. To make it an even better workout for women, they can do simple up-and-down motions, pulse the hips at the top for a few counts, or try balancing on just one foot.
Child's Pose is a good place to relax during any workout for women, not just pregnant ladies. But many prenatal women's work out classes call this the "Mama Pose" for a reason. From an all-fours position, push your hips back until your fanny is as close to your feet as possible. Rest your forehead on the floor, a rolled towel, foam block or pillow, and allow your neck to release. As your stomach grows spread your kness to make room, place a pillow between your feet and glutes.
The shoulder bridge, cat and cow poses are known to midwives and doulas as baby-positioning poses. They shift your baby into the correct presentation for birth during the latter weeks of pregnancy. Perform this workout during pregnancy as much as you like. These assortment of women"s workout exercises will help prevent breech birth and aid in natural labor.
