Exercise to Tone Your Legs during Pregnancy
The legs undergo a lot of wear and tear during pregnancy. As the belly grows, the pressure on the joints and the muscles tends to grow at an alarming rate. During pregnancy, it is important to exercise your legs so that you can avoid problems that arise due to water retention and swelling due to fatigue.
Exercises to Tone your Legs during Pregnancy
Yoga during Pregnancy
Yoga is recommended for all people as its basic tenet is to increase the flow of oxygen to the body and to revitalise one’s body and mind. Yoga during pregnancy is a great way to keep fit. Try yogic postures such as the warrior pose. For the warrior pose, stand straight with your legs apart. Now pivot your feet to the right side. After that turn your body to the right side and then lift your arms to shoulder height and bend your knee. Breathing in and out and hold this pose for some time. Then repeat on the other side. The best thing for you will be to consult a prenatal yoga specialist who will be able to guide you through pregnancy exercises for the legs.
Aerobics during Pregnancy
Aerobic exercises are a great way to maintain fitness during pregnancy. Walking, running and cycling will keep the blood flowing through your legs and will help in easing off the pressure that they feel during pregnancy. Try brisk walking by starting at a slow pace and then increasing the intensity. Uphill walking and cycling are other great pregnancy exercises to tone the legs. Swimming is also a great exercise option during pregnancy. To tone your legs, while swimming do some extra kicks in the water. The resistance offered by the water will strengthen your calf muscles. However, remember never to overexert yourself. Always exercise in the presence of someone such as a family member or a qualified professional.
Weight Training during Pregnancy
Although you might think that weight training during pregnancy to tone the legs is a strict no, no; it is actually prescribed. However, you have to remember that your body cannot stretch itself to the same level as before pregnancy. Rope in a weight trainer and begin by doing mild weights. You can increase the number of repetitions to increase the resistance of your leg muscles. Keep yourself hydrated during weight training and take frequent breaks.
Home Exercises to Tone your Legs
You can exercise in the comfort of your home to tone your legs during pregnancy. Try squatting exercises. You can also lie on level ground; turn to one side keeping your legs together and then lift one leg. This will help the legs relax and will also increase the flow of blood. Another exercise to tone your legs during pregnancy is to stand with one foot in front of the other. The distance between your feet should ideally be about 12 inches. Then bend your knees and lower your body. Hold the position and then return to the standing posture. Repeat the exercise for some time.
You can flaunt toned legs during pregnancy but doing these exercises. However, remember that your heart heat cannot go above 130 beats a minute. Also remember that strenuous exercise will heat your body and will restrict the flow of oxygen to the foetus.
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Source: Onlymyhealth editorial team Jul 11, 2011
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