x Eve Woman Wellness Readers Lounge Leisure and Travel My Man Bridal Health Relationships Parenting About Us Digital News Videos Opinions Cartoons Education E-Paper Lifestyle & Entertainment Nairobian Entertainment Eve Woman Travelog TV Stations KTN Home KTN News BTV KTN Farmers TV Radio Stations Radio Maisha Spice FM Vybez Radio Enterprise BULK SMS E-Learning Digger Classified The Standard Group Corporate Contact Us Rate Card Vacancies DCX O.M Portal Corporate Email RMS
Login ×
BTV
VAS
DCX
RMS

Six easy at home exercises for pregnant women

Pregnancy - By Esther Muchene | July 31st 2020 at 06:45:00 GMT +0300
There are many benefits of doing some exercises while pregnant (Shutterstock)

Keeping up with a consistent workout schedule when you’re pregnant is never easy. Although it’s tough, there are many benefits of doing some exercises while pregnant including weight control, pain relief and improved blood circulation.

Pregnancy exercises are different from the usual ones because they’re meant to be simpler and lighter to avoid some major complications that can happen from strenuous workouts.

You can do most of these workouts at home so at least you don’t need to rush to find a gym.

  1. Kegel exercises

This is one of the moist important pelvic floor exercises you can do. There are different ways of doing Kegels which include sitting Kegels, standing Kegels and those that are done while lying down.

It all depends on the trimester you are in. They strengthen your pelvic muscles in preparation for delivery and they also help with bladder control.

Check on the correct type of Kegel workout that’s safe for your trimester and ensure you’re positioning yourself properly to prevent any injuries.

  1. Go for a walk

This equipment free workout is suitable for all the trimesters. It’s important because it improves circulation throughout the body and improves your balance, among many other benefits. You should take a stroll and brisk walk around the compound or estate.

  1. READ MORE
  2. 1. Fitness: Four surprising ab exercises
  3. 2. Seven foods you should avoid when expecting
  4. 3. Singaporean woman gives birth to baby with Covid-19 antibodies
  5. 4. Prince Harry's supportive words when Meghan Markle decided to write about miscarriage

Wear comfortable shoes and make sure that you’re brisk walking in an area that has level ground. Another alternative would be matching in place at home.

  1. Squats

Squats are beneficial as a pelvic floor exercise and toning exercise. You should make sure that you have the correct form while doing this exercise where your back isn’t curved and your knees aren’t bending past your feet.

Pregnancy exercises are meant to be simpler and lighter to avoid complications (Shutterstock)
  1. Low impact aerobics

Incorporating a fun, dance aerobic routine to your workout schedule is a breath of fresh air. It takes away the seriousness and allows you to enjoy yourself as you work out.

This type of workout is perfect for staying fit and it’s also great for a strong heart and joints. You can find many videos that instruct you on the safe type of aerobics you should do.

  1. Bicep curls

A good arm workout is also very important. They’re often forgotten but they still need to be part of your workout routines. You need to strengthen your arms in preparation for all the baby lifting you’re going to do.

The correct way to do bicep curls is by stretching your arms out then curling them back in, in a controlled manner while tightening your muscles. You can even go a step further by filling small bottles of water to act as dumbbells in case you don’t have any.

  1. Birddog

This workout has an awkward name but it’s very beneficial when you’re in the first and second trimester. As the second trimester ends and your weight shifts, this exercise will strain your body.

The birddog workout provides you with enough stability to train your core and legs and it also eases back pain which is a common issue with pregnancy. Make sure you get the proper form before starting this exercise.

Top Stories

Seven foods you should avoid when expecting
Pregnancy - By Esther Muchene


Six things to remember when introducing him to your family
Relationships - By Esther Muchene


The dos and don’ts of step parenting
Parenting - By Esther Muchene


Six first date tips we keep forgetting
Relationships - By Esther Muchene


Five genius tricks to get your children to drink more water
Parenting - By Esther Muchene


Four ways reading books can help reduce anxiety and stress
Wellness - By Lolita Bunde


7 Benefits of using eggs for facial treatment
Skin Care - By Naomi Mruttu


4 ways to break a soul tie
Relationships - By Jennifer Karina


Dry-humping can get you pregnant...even with your clothes on
Health - By Daily Mail


9 Ways to differentiate real human hair from a fake one
Hair - By Renee Wesonga


Latest Stories

Seven foods you should avoid when expecting
Pregnancy - By Esther Muchene


Singaporean woman gives birth to baby with Covid-19 antibodies
Pregnancy - By Reuters


Six things to consider when planning your maternity shoot
Pregnancy - By Esther Muchene


Seven tips to remove your stretch marks after pregnancy
Pregnancy - By Esther Muchene


Tips for a healthy pregnancy
Pregnancy - By Esther Muchene


Mums praise Meghan Markle for devastatingly honest account of miscarriage and grief
Pregnancy - By Mirror


Rapper Eve opens up about getting myomectomy to remove fibroids
Pregnancy - By Audrey Masitsa


Woman gives birth to own grandchild as surrogate after daughter's IVF struggle
Pregnancy - By Mirror


'My wife hates me for going to stay in a cabin after she told me she's pregnant'
Pregnancy - By Mirror


Mum wakes up from three-month coma after car crash to discover she is pregnant
Pregnancy - By Mirror


Stay Ahead!

Access premium content only available
to our subscribers.

Support independent journalism
×
Log in
Support independent journalism
Create an account    Forgot Password
Create An Account
Support independent journalism
I have an account Log in
Reset Password
Support independent journalism
Log in