Before we even get into this, you should speak to your obstetrics/gynecologist first to let them know that you are going to start exercising, or that you are continuing to exercise while you are pregnant. The first trimester for every baby is extremely important, and this is the first 12 weeks of pregnancy. Make sure when you are exercising that your heart rate does not go above 140 beats per minute and make sure that you do not get to hot while exercising.

Let’s start with a popular one: Kegel Exercises. It’s not a cardiovascular exercise to say in the least, but a very crucial one. There are many benefits of these exercises including strengthened perineal muscles, control of your muscles during labor and delivery, as well as later, you will have minimal bladder leaks and minimal hemorrhoids. How great is that?

Kegel Exercises are also great because you don’t need a gym membership for them! By strengthening these pelvic floor muscles, your bladder control will be fabulous and you will feel much better about that!

Swimming is an excellent exercise to do when you are expecting. It is the safest exercise for an expecting woman. It keeps the weight off of your joints and helps them to relax. It also relieves the stress off of your aching back. It is a safe low cardiovascular exercise, you and the baby will love it! You can also go shopping for the perfect maternity swimsuit for you to look great in while you are having fun.

Walking is great for when you are pregnant. It is very safe for you and the baby, and you can do it anytime. If you make a schedule when you walk, keep it even after the baby is born, so that you can keep active then too. If you haven’t exercised before, always check with your doctor and start slow and then gradually build it up. Make sure you have good comfortable shoes and comfy clothes!

Biking is great, you sit on your bike and it supports you. If you have a fear of falling, try a stationary bike, one that does not move anywhere. Keep in mind that as your baby grows, you might have trouble with your balance so be extra careful.

Yoga is something that pregnant women especially like. There are classes designed specifically for this, and you can probably look them up in the phone book or check your local gym/community center. Yoga is great for relieving stress off of joints and all over your whole body, and it makes you really calm. Yoga clothes are easy to find, and if you would like ones specifically maternity yoga clothes, be specific when you are looking.

A lot of women enjoy Pilates, especially the classes, because it is a great way to stretch and get in shape, as well as meet new people and build a support network. You should not lie on your back too much though, or over stretch. Always speak to your doctor if this is something new for you.

If you have been running previously or doing other high cardiovascular (heart rate) aerobics, it is okay to still do them, just at a lower key because you had done them before you were pregnant. Just inform your care provider that you are continuing with your previous routine.

If you would like to continue with your regular routine and you attend a gym, please be aware of how high your heart rate is when doing cardiovascular exercises. It can be quite dangerous if it is too high. Always speak to your doctor if you have any questions.

Exercises to avoid would be anything to do with skiing (whether water skiing or downhill). If you fall, it can cause serious abdominal damage. If you like horseback riding, unfortunately it is not recommended as well because of the bouncing around, which can cause a lot of damage. Your doctor will also have a couple of things that he/she does not recommend you doing, so please listen because it could cause you your health or the health of the baby.

Here are some things to remember when you do exercise:

1. A great bra that gives you support is a good start.

2. Don’t wear your clothes to tight, fitted is okay, but as long as they are not restricting.

3. Shoes that fit and are comfortable are very important, especially when you are pregnant.

4. Drink lots of water to keep you hydrated.

5. Keep breathing, don’t hold your breath.

6. Don’t overexert yourself. Keep your heart rate at steady pace.

7. Stretching is very important, but do them sitting or standing, not lying on your back. Ab exercises like crunches or sit ups are not recommended, but there are alternatives. Check with your doctor first.

8. If you are experiencing something odd (vaginal bleeding, cramping, shortness of breath, dizziness or anything that seems unusual to you), stop immediately what you are doing. If this continues, contact your physician.

Enjoy your pregnancy, and enjoy exercising. Just remember to be careful and ask your doctor if you have any questions. This time will go by fast!

About The Author: Anna Snyder is a young mother of 3 who has a growing interest in pregnancy and maternity field. For great nursing and maternity clothes, check out her site My Maternity Clothing to find a great selection, everything you need for pregnancy and beyond.

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