These Low-Impact Exercises Are Safe to Do During Pregnancy

FITNESS  |  September 24, 2017
  • Exercising during pregnancy is good for you in many ways
    1 / 5 Exercising during pregnancy is good for you in many ways

    Exercise during pregnancy? Yup, it can get your blood pumping, as well as strengthen your heart and lungs, although you’ll need to modify the steps.

    Avoid big movements such as jumping and high kicking, warns Caroline Chua, senior physiotherapist with the rehabilitation department at KK Women’s and Children’s Hospital (KKH).

    This is not because it could impact your unborn baby – he’s actually very well-padded in your tummy – but because it puts excess stress on and could even permanently damage your ligaments and joints, which loosen during pregnancy.

    Follow these low-impact exercises by Caroline. Start with five minutes for each set and gradually work your way up by five-minute increments if you’re feeling up to it.

    Don’t forget to consult your doctor before you start, too.

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  • Marching
    2 / 5 Marching

    Step 1 Holding a water bottle in each hand, march on the spot, lifting each leg high enough to create 90-degree bends at your hip and knees.

    Step 2 Extend and straighten your right arm as you lift your left leg, and vice versa. Do this for five minutes.

    (Also read: Stretching Exercises to Ease Leg Cramps & Chest Tightness During Pregnancy)

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  • Lunges
    3 / 5 Lunges

    Step 1 With water bottles in your hands and arms relaxed against your side, stand with your feet shoulder-width apart and one foot forward. Bend both knees down, keeping your front foot flat against the ground.

    Step 2 At the same time, curl both arms up to a 90-degree bend. Return both arms and legs to the starting position, then repeat with the opposite leg forward. Alternate between your legs for five minutes.

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  • Knee curls
    4 / 5 Knee curls

    Step 1 Holding water bottles, stand with arms extended forward and legs spread slightly more than a shoulder width apart. Bend one leg backwards while bringing your arms back.

    Step 2 Extend your arms forward again as you relax your leg, then repeat with the opposite leg. Alternate between your legs for five minutes.

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  • Heel press
    5 / 5 Heel press

    Step 1 Begin with the water bottles in your hands and arms relaxed against your sides. Extend one leg forward and rest your heel against the ground. Let your other knee bend slightly, but keep it relaxed.

    At the same time, raise both arms in front of you until they are parallel to the ground.

    Step 2 Relax both arms and leg, then repeat with the opposite leg. Alternate between your legs for five minutes.

    (Also read: Do This Exercise Ball Workout to Tone Your Core Muscles During Pregnancy)

    This article first appeared on www.youngparents.com.sg.

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