No woman can escape the sudden emotional changes and health discomfort that occurs during pregnancy! However, with the aim of staying fit and healthy women can eliminate this sudden discomfort. Exercising is an important part of pregnancy and helps women feel better. Even though you have to rest as determined by the doctor, but skip exercise just because mild morning sickness, which is a spin-off pregnancy is not recommended. So, if you are in the first 6 weeks of your pregnancy, here are the best exercises you can do at home, under the supervision of an expert, preferably.
1. Keep walking, keep moving
According to obstetricians and health professionals, pregnant women need to keep walking or moving! Fast walk in the corridor of the living room or balcony or garden room. This will produce more energy, vitality, reduce back pain, a healthy body image and also re-form faster and better after giving birth. You can start by walking in the morning and evening after you see your doctor.
2. Choosing Pilates
Pregnancy carries two body challenges for women: first lower back pain and a second balance problem. When you practice Pilates, you can gently build core muscles through a series of floor exercises. In the initial session you will really concentrate to produce strength. The lessons that will follow will challenge your balance and strength.
However, it is better to avoid Pilates poses where you have to lie on your back or twist your center. It is best not to exercise too much or posture that focuses on the stomach. If not, it can cause diastasis recti, where the parallel parts of the abdominal muscles are separated.
3. Swimming can be good for the body
This is the right pregnancy exercise to follow because the whole body moves here, with mild pressure on the joints. In addition, the water in the pool supports weight and gives you a sense of relief when all is swollen and heavy when your stomach grows every day.
4. Try to strengthen the pelvic floor
Starting pelvic floor exercises is beneficial! So, when you switch to this form of exercise, you need to imagine that you are stopping the flow of urine in the bathroom. Inhale and contract the pelvic muscles inwards and then upwards. Do this at home under supervision so that you don't stress the pelvic floor too much.
5. Yoga helps you stay fit and happy
This is one of the best forms of exercise to practice during the first 6 weeks of your pregnancy! Yoga balances your muscles, helps in producing core strength, minimizes blood pressure, ensures that your muscles are nimble and agile and teaches you breathing exercises that come to help during the birth of your baby. For women, yoga is also beneficial for menopause and prevents diseases such as osteoporosis, by developing bone mineral density.
However, during pregnancy you should avoid yoga postures that involve the following:
· Lying behind
· Intense turning back
· Hot yoga or Bikram yoga
· Any type of posture where you have to put your feet above your head, such as a headstand
· Posture where you need to turn your stomach
6. Aerobic classes
Today, there are several aerobic programs designed specifically for pregnant women that help them develop muscle, increase flexibility and improve heart health. All of this works hand in hand to keep the body supported because of witnessing changes related to pregnancy. You can hire instructors at home too and practice aerobics.
Following these 6 forms of great training in the 6th week of your pregnancy will help you reduce pregnancy and childbirth discomfort smoothly.