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Pregnancy Exercises for First Trimester

Updated at: Aug 08, 2011
Written by: Vatsal AnandPublished at: Jun 03, 2011
Pregnancy Exercises for First Trimester

First Trimester Exercises - Pregnancy exercises for first trimester should include moderate workouts that do not exhaust the mom-to-be. It helps the pregnant woman to get rid of her pregnancy complications and leads to better baby health.

The pregnancy first trimester exercises may not find favour with you as you might have morning sickness and different kind of body aches to contend with. If you think preparing for pregnancy means lying on the bed as much as possible and forgetting all about being active, it is a misnomer. Exercise is advised throughout pregnancy as it is useful in helping you sleep better and bring relief from nagging morning pains and other ailments.

You need to achieve a good level of fitness during pregnancy first trimester but avoid any attempts of peek fitness exertion. Moderate exercises like walking or swimming for 20 minutes daily or 30 minutes three times a week work best. Exercising too little will not help to bring relief to your symptoms and too much will lead to low baby weight after birth. So, if you are one of those who are used to high-impact exercises, it is time to come down to a moderate level. Never exhaust yourself.

When you do the first trimester pregnancy exercises, it is prudent to be aware of your baby movements. If you feel that your exercise is affecting the baby, do not ignore these doubts. Without any hesitation contact your midwife or doctor immediately.

You may also try out a few Yoga poses that aid in maintaining pregnancy fitness


Half Butterfly (Ardh Titli Asan)

Keep your legs outstretched. Bending your right leg, try placing it as far up on your left thigh as your legs allow.

Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.

Hold the toes of your right foot with left hand. Now, breathe in gently and try moving your right knee towards chest. Breathe out and slowly push your knee down towards the floor without moving your trunk. Leg should be moved by exerting your right arm. Repeat this process with the other leg. You may increase the practice of this pose up to 10 times if it does not strain you.


Sleeping Abdominal Stretch (Supta UdarakarshanAsan)


Lie with your back. Interlock fingers of both your hands and keep them at the back of your head. Bend your knees while keeping the soles of your feet on the floor.

Now, breathe out and try touching the knees to the floor by lowering your legs to the right. This need to be synchronised with the movement of head towards the left and imparting a uniform twist to the spine. Repeat the process with head towards right and legs towards left.


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