Exercises For 5 Months Pregnant Women
During the fifth month of pregnancy, you may notice significant changes in your body. Your breasts may become larger and more tender, and your baby bump will likely become more noticeable, particularly if this is your first pregnancy. Additionally, you may begin to experience symptoms such as fatigue, heartburn, and back pain. It is important to continue to take care of yourself during this time, including exercise, eating a healthy diet, staying hydrated, and getting plenty of rest. Don’t hesitate to reach out to your healthcare provider if you have any concerns or questions.
5 Best Exercises For 5 Months Pregnant Women
As you step into the fifth month of pregnancy, commonly known as the second trimester, incorporating safe and effective exercises can promote physical fitness, boost mood, and prepare the body for the upcoming birth. Staying fit during pregnancy doesn’t require much time or equipment, Next, we will learn about 5 best exercises for 5 months pregnant women. The given workout is easy, safe, and can be done at home in all trimesters.
1. Plie
Position yourself next to the back of a strong chair, with the hand nearest to the chair placed on it. Keep your feet parallel and at a distance equal to the width of your hips.
Activate your core by pulling your belly button towards your spine while simultaneously turning your toes and knees out to a 45-degree angle. Descend into a squat with proper form, keeping your back straight. Return to the starting position by straightening your legs. Repeat this movement for the desired number of repetitions.
Enhances: Quadriceps, hamstrings, and glutes (also enhances balance)
2. Lateral Lying Thigh Exercises for Inner and Outer Thigh Muscles
Assume a position lying on your right side with your head resting on your forearm. Bend your right leg at a 45-degree angle while keeping your left leg straight. Use your opposite arm on the floor to maintain stability. Elevate your left leg to approximately hip level and perform repetitions.
Next, bring your left knee towards your chest and place it on the pillows for additional support. Extend your right leg and raise it as far as possible for repetitions. Then, switch sides and perform the same number of repetitions.
Enhances: Core muscles and inner thigh strength.
3. Plank
Assume a position on all fours with your wrists positioned directly beneath your shoulders. Raise your knees and extend your legs behind you to create a straight alignment with your body. Avoid arching your back or allowing your abdomen to droop.
Maintain for a duration of one to two breaths, gradually increasing to a maximum of five breaths.
Enhances: Core, arm, and back strength.
4. Curling and Lifting
To begin, take a seat on a sturdy chair and ensure that your back is upright, your feet are firmly planted on the ground, and your arms are positioned at your sides. Grasp a weight of 5-8 pounds in each hand with your palms facing towards your body. Next, bend your elbows until they form a 90-degree angle.
Next, maintain a bent position of your elbows and raise the weights until they reach your shoulders. Afterward, bring your arms back down to your sides and extend them to go back to the initial position. Continue this movement for the desired number of repetitions.
Enhances: Muscles in the biceps and shoulders.
5. One-Arm Row
To perform this exercise, start by positioning your right knee on the seat of a stable chair while keeping your left foot on the floor. Lean forward until your back is level with the floor and rest your right hand on the chair’s seat. Hold a weight between 5 and 8 pounds in your left hand, keeping your arm extended downwards and aligned with your shoulder, with your palm facing inward.
Position your left elbow in a bent position, creating a 90-degree angle with your arm. Maintain this position before returning to the starting point. Proceed to repeat this motion for the desired number of repetitions before switching to the other side.
Develops: The muscles in the back, biceps, and triceps.
Diet Routine for the Fifth Month of Pregnancy
We advise you to pay close attention to your food once you and your baby begin to gain weight.
- Your meals should be high in glucose and protein.
- You should aim to consume more chapatis with dal.
- You should consume seasonal fruits.
Maintain an exercise routine during the fifth month of pregnancy
- You should incorporate walking into your daily routine.
- You can also do gentle workouts like yoga (Fertility Yoga) and swimming. “Yoga must be done under the guidance of low-level exertion about 30 minutes a day, 3-5 times a week.
- You should avoid rapid jerking motions because your ligaments tend to relax at this time, which can cause injury.
Note: Exercising during pregnancy can be safe and beneficial if done correctly. It is important to drink plenty of water to stay hydrated and to stop exercising if you experience lightheadedness, pain, shortness of breath, contractions, decreased fetal movement, vaginal bleeding, or fluid leakage. You should also stay within your normal range of motion, as ligaments can loosen during pregnancy, making it easier to sprain or strain them. Additionally, your center of gravity has changed so balance exercises may be difficult, and it’s important to avoid holding your breath. Finally, it’s best to avoid saunas, steam rooms, and hot tubs while pregnant.
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