Hey ladies. It’s not easy catering for two people at the same time and when you’re expecting a child it can definitely come with a lot of overwhelming feelings. As a fitness trainer I’m here to tell you that while you’re pregnant it’s very important to be active! This doesn’t mean going to the gym and lifting heavy weights but you should always strive to be healthy and fit most especially when you’re expecting.

Here are my findings of the benefits of exercising while pregnant:

-Pregnant women who exercise have less back pain, more energy and a better body image.

-A faster return to your pre-pregnancy shape.

Here in Nigeria 98% of the women don’t feel the need to exercise while they’re pregnant and in fact they believe that this is the worst time to even think about lifting a finger because of so many negative misconceptions or stories they’ve heard like exercising may affect the baby. In as much as this is not completely false there are doctor-recommended exercises that you can do at home with little or no weights involved.

In this article I’m going to give you five at-home exercises that you can do and feel great before your little one arrives!

Remember – Being fit doesn’t have to mean a big time commitment or fancy equipment. These are low impact safe pregnancy exercises. Simple, can be done at home, and is safe to do in each trimester but always check with your doctor before starting this or any exercise program



Plié Squats

Keep your feet parallel and hip-distance apart.

With your toes and knees turned out to 45 degrees, pull your belly button up and in. Bending your knees, lowering your torso as low as possible while keeping your back straight [shown]. Straighten your legs to return to starting position.

Repeat for reps

Plank Hold

Get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don’t arch your back or let your belly sag [shown].

Hold for 1 to 2 breaths, working up to 5 breaths.

Strengthens: Core, arms and back

Side leg lifts


Lie on your right side, head supported by your forearm, right leg bent at a 45-degree angle and left leg straight. Place your opposite arm on the floor for stability. Lift left leg to about hip height and repeat for reps. you can use a resistance band for added effects.

Then, bend your left knee and rest it on top of pillows for support. Straighten your right leg and lift it as high as possible for reps. Switch sides and repeat for reps. Do this exercise ten times for both sides.

Strengthens: Core and inner thighs

Donkey kicks


Get on all fours on mat (hands under shoulders, knees under hips).

Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

Lower knee without touching floor; lift again. Do 15 reps.

Switch legs; repeat.

Strengthens: Your glutes

Glute Bridge


Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line.

Strengthens: your quads and hamstrings and improves glute strength

Remember ladies if you’re healthy, the risks of moderate-intensity activity during pregnancy are very low, and will not increase the risk of low birth weight, pre-term delivery, or early pregnancy loss. But before you continue your old exercise routine or begin a new one, you should talk to your doctor about exercising while you’re pregnant.


source; http://tushmagazine.com.ng/five-aerobic-exercises-ladies-can-pregnant/

Ok seen.....next

Probably when am not at home....am not sure i can stand it.


short distance trek would do...

...

Very good.

Odimma... The only exercise I think they need are fruits.

Not for every pregnant lady.
It's beneficial to some while disastrous to others.
It all depends on the current state of the lady.

Me need marry and born pikin too o,



vision 2020

And for the traveling pregnant mamas see this top tips for pregnant travellers

Nice one... Pregnant women need more orientation.

If you live and work in Lagos, you will do more than those, unconsciously, on a daily basis. By 'Lagos', i mean the real Lagos

The fourth pic got me..
Imaging thrusting in ur rod in that kind of position?

Some can't do these when they are not pregnant let alone pregnancy period

So I can still plank and do side leg lifts? Hallelujah!

This is good

OK ooo. Thanks for this.



Perfect Money/Payeer/Epay/Neteller/Skrill: ItuGlobal

Haa. Nigerian pregnant women, please do not try this at home.

Gr8

Ó ti yè mí

Nizguy:
The fourth pic got me..
Imaging thrusting in ur rod in that kind of position?

U no get joy at all

oluwasegun007:
Probably when am not at home....am not sure i can stand it.


short distance trek would do...

To avoid stories that touch

Dont try this in front of your mother in law

Chi80:



U no get joy at all

honestly

Zi oza room exercise is enough a beg , no go kill person mama.

Before you try these, consult your doctor.

johnwell:

To avoid stories that touch

You get...