Toning & Losing Inches While Pregnant

Pregnancy creates considerable stress on a woman’s body. Scientific studies show, however, that for healthy pregnancies, exercise offers remarkable advantages. By engaging in physical activity during pregnancy such as toning and cardiovascular exercise, pregnant women can experience less fatigue, improved posture, decreased back pain, better sleep, improved well-being and shorter deliveries.

Arm Exercises

Bicep curls are great way to increase the muscles in the front of your arms. Choose light weights -- 1 to 3 pounds. Hold the weights at your side, with your shoulders straight and your hands facing your body. Bend the elbow of one arm and bring weight toward your shoulder. Return to the starting position and repeat 20 times per arm. Triceps extensions provide excellent toning benefits to the back of your arms. Again, choose light weights. Hold the weights at your side and lift one arm overhead. Bend your elbow, allowing the weight to gently touch the back of your shoulder. Return to the starting position and repeat 20 times per arm.

Leg Exercises

Standing side leg lifts strengthen and tone your hip abductors to decrease the “saddle bag” appearance. Begin by standing upright behind a chair. Lift your straightened leg to the side as high as you can tolerate and return to the starting position. Repeat 20 times on each leg. Squats tone and strengthen the quadriceps, hamstrings, glutes and calves of your legs and butt. Begin in the upright position behind a chair. Bend both knees, as if you are trying to sit in a chair while keeping your back straight. Hold the position for three to five seconds and return to the upright position. Repeat 20 times.

Back and Stomach Exercises

Pelvic tilts are an excellent way to tone, strengthen and stretch your back and abdominal muscles. Begin by standing with your back, head and shoulders against a wall. Tighten your abdominal muscles and press your lower back into the wall. Hold the position for three to five seconds, then relax. Repeat the exercises 20 times. The back stretch exercise increases spinal flexibility and tones and stretches your back and abdominal muscles. Begin on your hands and knees on the floor with your back flat. Round up your back while bringing your head down like a cat curving its back. Hold each exercise for three to five seconds, then relax. Repeat 20 times.

Cardiovascular Exercise

Cardiovascular exercises that work your leg muscles are an excellent way to increase tone, strengthen and decrease inches while pregnant. Outdoor exercises such as walking and swimming or indoor exercises utilizing exercise machines are terrific cardiovascular activities. Modify the speed and intensity depending on what you can tolerate.

Tips and Risks

Consult your health care provider prior to engaging in any exercise program. Base your exercises on comfort, and avoid bouncing, excessive up-and-down movements or rapid directional changes. During workouts, maintain proper hydration, keep your heart rate below 140 beats per minute and ensure that you stay cool.

While performing toning and cardiovascular exercise is beneficial during pregnancy, stop exercise and contact your health care provider immediately if you experience any of the following symptoms: fatigue, back or pelvis pain, dizziness, breathlessness, racing heartbeat or chest pain, leaking fluid, contractions or bleeding.

Results take time but in the end, staying physically active may improve the health and well-being of both yourself and your baby.