1. Swimming
Exercising in water will feel more comfortable than other sports, water helps support the extra weight you carry. Water supports the joints and ligaments you exercise, protecting you against injury. The cooling effect of water can also keep you from overheating. If you have back or pelvic pain, talk to a midwife or physiotherapist before you start swimming. Moving and walking in water is good exercise and can help to relieve aches and pains.
2. Yoga
Yoga is a light exercise that provides fitness and can also help with flexibility and muscles. Avoid any movements that require you to lie on your back, especially after 16 weeks of pregnancy because this position can reduce blood flow to the uterus (womb). Most yoga teachers advise on yoga classes second trimester pregnancy, after entering 14 weeks.
3. Pilates
Exercises of this kind will manage stress related pain emanating from the back and pelvis to help your fetus position optimally. Before trying Pilates, make sure that you can perform strong pelvic floor contractions. Some positions, especially if they involve lying on the stomach or back, are not performed during pregnancy. Look for Pilates classes that are designed for pregnant women, with qualified instructors, and that you are expecting twins.
4. Pelvic floor exercises
During pregnancy you experience changes in body weight because you have more pregnancy hormones in your system. Even some conditions such as urinating without you knowing it when coughing or sneezing. Exercising your pelvic muscles regularly will help you to overcome this problem. If the problem persists, ask your midwife or doctor to refer you to a physiotherapist.
5. Walk
As long as you are comfortable, and don’t suffer from pelvic or back pain, walking is a form of exercise you can do during pregnancy. The exercises are easy and will aid your normal delivery as long as you don’t shake your knees and ankles too much and they are cheap. The thing you have to remember is that you don’t have to push yourself or exercise until you get tired. Perform exercise at a level that is comfortable and safe for the health of you and your fetus. In addition, you can take some measurements when doing the exercise as long as you can communicate with someone when the exercise means that it is still safe without pressure. Additionally you may want to monitor your heart rate while exercising, but the heart rate in pregnancy can vary widely.
