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Quick Exercise For You And Your Baby

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Just half an hour of exercise each day will be good for you and your baby. Here's how to overcome obstacles and take advantage of every moment.

Between the birth classes, doctor appointments, shopping for baby and other routines, do future mums have time to do exercise? Actually, they do. "30 minutes is all you need for an effective exercise", said Susan Hoffman, trainer cum expert in prenatal fitness club Boca Raton Life Time in Boca Raton, Fla. Needing motivation? The pregnant women who do exercise regularly will have less risk of obesity, hypertension and weight gain, as well as have less headaches, more energy and they are easier to get in shape after giving birth. In addition, the study showed that their babies would have lower rate of obesity and diabetes.

Have you been ready to move yet? Let's start with this full body exercise in 30 minutes, alternate or perform a cardiovascular exercise; please continue reading for details.

What should you do and when should you do it?

30 minutes a day is the abundant time for a cardiovascular exercise, fitness, shrinking and stretching that you need. These are tips to organize your exercises:

3 to 5 days per week

Let's do cardiovascular exercises, such as walking, swimming, or cycling in house. If it's necessary, split your sessions into the 10 or 15 minutes stages; you still get benefits for your heart.

2 to 4 times per week

Please do the endurance exercise for 30 minutes. Or you can do full body endurance exercise for 10 minutes, repeat them to have a total of 30 minutes if you feel like, advised by beauty consultant Liz Neporent, M.A, New York City. She proposed us to do each exercise in 60 seconds by using a string, weights or body weight (eg. push-ups).

After all exercises

With both cardiovascular and endurance exercises, let's take a few minutes for stretching and shrinking, focus on chest, lower back, before and after thigh muscle.

If you are working

Turn your office into the gym. Neporent recommended squat exercise (lower the body a few inches in the third quarter), press-up and rotate the pelvis (standing with hands place on thighs, pressing buttocks and gently tilting the pelvis forward, keeping in 2 seconds). Repeat 15 times.

If you stay at home

Let's practice with a yoga or Pilates DVD before giving birth.

Overcoming the obstacles

The common symptoms of pregnancy can affect your motivation to do exercise. Here are how to fix them:

Exhaustion

Let's do exercise in the early morning, before you feel exhausted, and divide the training into shorter parts, which will be easier to do. "Let's open a DVD for prenatal moms and stop it after each 10 minute", said Sabrena Merrill, a coach in Kansas City, Mo. cum spokesman for the United States Council of fitness. If you feel strong enough later in that day, let do the rest of the DVD.

Nausea

“Avoid doing exercises when you feel nausea. Do not do exercise with an empty stomach”, said Merrill. 30 to 60 minutes before training, let eat a cracker or a donut.

“Avoid doing exercises when you feel nausea. Do not do exercise with an empty stomach”,

“Avoid doing exercises when you feel nausea. Do not do exercise with an empty stomach”

Swollen feet and ankles

Doing exercise in the early morning can make your feet pain and your ankles swelling; swelling is the worst at the end of the day. Let's buy larger athletic shoes than normal, if possible, you can try swimming or cycling instead of jogging.

Backache

Stretch your lower back with Cat Cow movement: knee down with both hands and knees, put wrists under your shoulders. Slowly rotate the back, hold it in one breath. Then bend your back, tilt the pelvis toward the floor.

Exercise in 30 minutes

Starting: 10 minutes

Step outside and walk for about 10 minutes. Stand straight, elbows bent. Rotate the foot from heel to toe, while shrink the abdomen. Or open your favorite song and dance around the living room for about 10 minutes.

The movements: 15 minutes

These exercises will increase strength and stamina

1.    Squat with tensile on your head

Squat with tensile on your head

Squat with tensile on your head

Hold the 3-to-5-pound weights, stand with wide feet distance. Shrink your abdomen, lower your shoulders. Bend knees and lower body into squat position, and keep knees in the front or after your toes (A). Stand straight as the starting position when you put your hands over your head. Repeat 10 to 15 times.

Benefits: increase upper and lower body strength

2.    Kungfu standing position with two weights in two sides

Kungfu standing position with two weights in two sides

Kungfu standing position with two weights in two sides

Hold the 3-to-5-pound weights, stand with wide feet distance, widen your toes, and put your arms on the hips. Bend knees when you press the buttocks and thighs, and lower body to the standing position (A). Stand up straight as you raise your arms equivalent to shoulders (B). Return to starting position. Repeat 10 to 15 times.

Benefits: strengthen upper body, buttocks and legs

3.    Rising the opposite foot / hand 

Rising the opposite foot / hand

Rising the opposite foot / hand

Kneeling with both hands and knees, put wrists under the shoulders. Shrink your abdomen (A). Extend right arm and left leg until they are parallel to the floor; hold them in one full breath (B). Return to starting position, then extend your left arm and right leg. Do 5 times on each side.

Benefits: strengthen back and abdomen area

4.    Press-up

Press-up

Press-up

Kneel with both hands and knees, put wrists further than the width of the hips, and point fingers ahead. Shrink abdomen (A). Bend elbows, lower chest toward the floor. Lift the hips up (B). Return to starting position and repeat 10 to 15 times.

Benefits: strengthen upper body, abdomen and lower back area

Cooling: 5 minutes

Sit on the floor and put the soles next to each other. Hold the ankles, bend forward and rotate the spine. Hold for 30 seconds, then slowly return to starting position. Do it 3 to 5 times.

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