Exercise during twin pregnancy is safe if you bear in mind certain guidelines for precaution. Since you are going to grow in size more than someone expecting only one baby, some forms of exercises are going to become uncomfortable earlier for you. More than half the twins are born in the 37th week of pregnancy and their mothers should stop exercising after the 28th week.
Swimming – Swimming is a good exercise in any situation but especially when a woman is expecting twins. The water buoyancy unburdens you from some weight that you are carrying. It helps to prevent injuries to your joints and ligaments and your body from overheating. Swimming is also helpful in easing the problem of varicose veins which is common in twin pregnancy.
You just need to be conscious of backaches and pelvic pain. Your physiotherapist should be able to advise you on using the strokes that are comfortable. Usually the breaststroke is uncomfortable in such a condition.
Yoga – Yoga is very useful in maintaining fitness during pregnancy. It helps to tone the muscles and keep them flexible. You do need to take precautions as your condition is vulnerable. Upside down poses should be avoided and so should those for which you need to lie on your back. It tends to lessen the blood supply to the uterus. Do not overstrain yourself in any pose or during any kind of stretch, particularly when the tummy muscles are under exertion.
Some poses may not be worth doing if you have backache or pelvic pain. You can modify them and after 28 weeks, it is best to stop altogether. Get the recommendation of your doctor or Yoga teacher on whether to continue with your poses or not.
Pilates – Pilates is very good form of exercise during twin pregnancy because the muscles of the tummy and pelvic floor are targeted. These muscles have to bear with a lot of strain in carrying more than two babies. Since several of pilates exercises are performed with “hands and knees” position, most of the stress is taken off your back and pelvis. This can help to get your babies in the right position for birth.
Make sure to avoid some positions such as lying on the back or tummy. These are not right for you in this condition. If your Pilates instructor is qualified to teach pregnant woman, he will make sure that no harm comes to you or your baby. Join a Pilates class especially meant for pregnant woman and do not forget to inform your instructor that you are expecting twins.
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