Exercise helps move food through the digestive tract faster, so less water is absorbed in the colon, making stools softer and easier to pass. Makes or keeps your muscles strong, making delivery and recovery easier. Delivering a baby is no walk in the park and having the strength and endurance to get you through it can only help. Some general tips include: Stay hydrated. Take a water bottle with you and drink often. Listen to your body. Exercise is important, but now is not the time to push yourself.
You can break your walk into two sessions if you need to. Stop walking if you feel dizzy, have vaginal bleeding, or trouble breathing. Call your doctor right away if you experience these symptoms. Author: Dr. Try to stick with the five- to six-days-a-week goal, but be prepared to slow down as your belly gets bigger. Your Goal: Toward the end of the trimester, try walking minutes a day, five to six days a week.
Speed and distance take a back seat to consistency now. The goal is to keep walking for the same number of minutes whenever you feel you can. This trimester is all about staying comfortable , so keep the focus on simply remaining active.
Core and upper-body exercises can help counter the poor posture rounded shoulders and upper back, exaggerated lower-back curve that is often associated with pregnancy. Here are 4 great moves that require no equipment and easily can be incorporated into your exercise program. You can even modify some of the exercises as your pregnancy progresses.
For each exercise, do 2—3 sets of 12—15 reps, resting 30—60 seconds between sets. Do them on the days that you run or walk.
You can do Cat Backs and Back Presses daily. Face a support, feet hip-width apart, hands slightly wider than shoulders, arms straight. Press hips forward so your body forms a straight line A.
Bend elbows and lean chest toward the support until elbows are about in line with shoulders B. Push back to starting position and repeat. Strengthens chest, front shoulders and triceps. In your second trimester, do push-ups while kneeling, with hands on a bench. Stand with your back to a ledge offering horizontal support, knees bent, feet flat on the ground.
Place your hands on the edge of the support close to your buttocks, fingertips pointing forward, arms straight. Lift your buttocks using your arms; squeeze shoulder blades down and together A.
Without changing position, bend your elbows, lowering your torso until elbows are about in line with shoulders B. Straighten arms without locking and repeat.
Strengthens triceps. Kneel on the ground with your wrists just in front of your shoulders and knees in line with your hips. Keeping arms straight, inhale, lifting up head and tailbone A. Using your abdominals, exhale, letting your head relax and rounding your spine like a cat B. Continue for reps in a rhythmic pattern. Strengthens abdominals and back. Lean your entire back and buttocks against a vertical support with your feet slightly forward, knees slightly bent and arms crossed in front of your chest or hanging by your sides A.
Use your abs to pull your navel toward your spine and tilt the bottom of your pelvis upward B. Hold for 20 seconds, then release and repeat. Continue to breathe, still using your abs, for the entire 20 seconds. Strengthens abs. Save Pin FB More. Pregnant Woman Walking. Beginner: You've never exercised or you do so only rarely. Intermediate: You're active, but exercise may be sporadic. Advanced: You're fit and exercise four or more times per week.
Start by walking minutes a day, three days a week, taking at least one day off between walks. Enjoy this week! What's happening in my body? You'll have an antenatal appointment around now with your doctor or midwife. This will check on your blood pressure, urine, and the size of your bump.
You may not feel like going, as it's such an effort to get anywhere, but make them a priority. These appointments save lives as they can pick up on changes in your body that you might not be aware of, such as very high blood pressure. Your baby may already have moved head down into your pelvis, which means that they're good to go or 'engaged'.
However this doesn't mean that labour's on the way — it could still be weeks away. If your baby's not head down yet, then you may be offered external cephalic version ECV. This is where your doctor or midwife gently applies a helping hand to your bump to encourage the baby to turn - it's successful around half the time. This is the most common way that babies are born, and accounts for around 6 out of 10 births in England.
You may need help getting the labour started. You will then go through 3 stages of labour:. Read more about what happens during labour. Nearly 3 out of 10 babies are delivered by caesarean. This is a procedure that is ideally planned, but it can also be carried out in an emergency. A cm cut is made in your stomach and womb. Your baby is delivered through the opening and brought over to you.
Then you'll be stitched up and offered an injection of oxytocin to help your womb contract and reduce blood loss. The procedure takes minutes. You may need to recover in hospital for a few days. Read more about C sections. Just over 1 in 10 births are 'assisted', which means that the baby needs some help getting out with the use of a ventouse suction cup or forceps surgical tongs. You will be offered a local anaesthetic or epidural injection in the back for pain relief.
Some women will need an episiotomy cut to make it easier to get the baby out. If you tear, or need a cut, then you will be stitched up again. Find out more about assisted delivery.
Many women do. It depends on why you needed a caesarean before. If there's no medical reason to stop you, then your chances of having a vaginal birth this time around are very good. Talk to your doctor or midwife about the pros and cons. Have you noticed a bit of wee leaking out when you laugh or cough…? This is your body's way of preparing for the birth by relaxing the pelvic floor muscles around the bladder. It may help to wear maternity pads — it's a good idea to stock up now as you'll need some after the birth.
Also try to practise your pelvic floor exercises read more in Action Stations below. Tommy's the baby charity has produced a pregnancy guide with a further list of symptoms. Get more tips and advice on your pregnancy, baby and parenting sent to your inbox. Subscribe to Start4Life pregnancy, baby and toddler emails What does my baby look like?
Your baby, or foetus, is around That's approximately the size of a romaine lettuce and the weight of a small turkey. By now, your baby's lungs are probably mature enough to breathe outside the womb without any help. That's a big deal! Your baby will also be able to suck and digest breast milk. If you're not sure about breastfeeding yet, then check out the benefits. Breastfeeding is good for your baby, as it helps to fight off infections, and it's good for you too, as it burns around calories per day.
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