Smirnov explained that, while engaging the core during the first 13 weeks can feel physically possible without the presence of a big belly, doing exercises like crunches can actually make postpartum recovery a whole lot more difficult. Of course, whether you are weight training to stay active or to control your insulin dependence, you will want to listen to your body and take some extra precautions. But on the whole, Butler says to avoid crunches, sit-ups, and any twisting motions in the torso. Pregnancy Workouts - The Best Gym Equipment to Use when Pregnant. Even better: Studies show that swimming can improve both heart and lung function, two things you need to have for both pregnancy and life as a new mom. To clarify, doing Kegels alone isn't going to cut it when it comes to getting in that 30-minute cardio session. Exercising while you are pregnant reduces the risk of complications, such as preeclampsia or gestational diabetes (GDM). Keeping up with Kegels before welcoming a baby can set you up for a smoother recovery process, according to WebMD. Stay hydrated. So, if you’re up to it — and your doctor approves — you should strive to get at least 150 minutes of moderate-intensity aerobic exercise a week, a guideline set by the U.S. Department of Health and Human Services. In all, pregnancy workouts will keep a mom and her growing baby healthy . Not only that, but it helps improve breath awareness and mindfulness, two vital skills that can reduce stress and anxiety before, during, and after delivery. There is often a lot of confusion, along with misleading advice, when it comes to the best gym equipment to use when pregnant. Grab 5- … With OB-GYN approval, you can add in bodyweight or strength training. That you can’t start working out during pregnancy if you weren’t an exerciser before. Exercising during pregnancy lifts your spirits and prepares you for labor and childbirth, but it's important to be extra cautious during your workouts. Get out a good old-fashioned jumprope. When it comes to workouts, you can continue doing what you have been doing. That doesn’t mean you’re capped at 30 minutes, though. Toning with weights can help sculpt the body and keep you in shape during pregnancy; plus, there could be additional benefits. Squats. These total-body workouts not only raise your heart rate, but also work to strengthen your upper body, triceps, hips, legs, and back — all areas that need to adapt to changes during pregnancy. While this advice may seem obvious, the line is a bit blurred when we are talking about professional athletes. "Regular exercise while you're pregnant can improve your heart health, give you energy, and pump up your self-image," says Frances Crites, MD, an Ob-Gyn at Presbyterian Hospital in Dallas. Note: The first step is always speaking with your medical professional and obtaining clearance to exercise before beginning or continuing a workout plan while pregnant! Liz Neporent, author of Fitness Walking for Dummies, told the magazine that exercising during pregnancy can help expecting women in their near future. While technically most people do not know they are pregnant the first 4 weeks, many experience quicker breathlessness as a first sign of pregnancy right around 3 … Yes, doing squats is one exercise to do while pregnant. As per Mayo Clinic's suggestion, you should have a spotter present to prevent falls. Then slowly release. Furthermore, the experts at Parents suggest opting for weight- and resistance-training machines since they help "control your range of motion." So it's best to consider sports like snowboarding as exercises to avoid while pregnant. [ Read: Aerobics For Pregnant Women] Exercising is just a simpler way to smoothen your pregnancy days and prepare yourself for delivery. May 22, 2018 - Explore Jennifer Brooks's board "workouts for pregnant women", followed by 118 people on Pinterest. Football, soccer, ice hockey, and boxing are among the contact sports that women should not play when they are pregnant. Fortunately, most women find reprieve from the struggles of early pregnancy when they hit the beginning of the second trimester, as noted by Medical News Today. 10 Rounds is a great Beachbody program to perform while pregnant. Don’t sign up for hot yoga classes or workout in hot or cold weather. A good maternity workout routine should include some resistance and flexibility training to prepare your body for childbirth. No matter the experience level you have, you are going to need that zen frame of mind when your baby comes along. “A common misconception is that pregnancy workouts can cause miscarriage,” says Brooke Cavalla, B.S.Kin., a certified pre- and postnatal exercise specialist and creator of The Struggles of a Fit Mom. Tips for safe workouts while pregnant . As a pregnant woman, you may balk at the idea of crunching your belly and working your ab muscles for fear that these exercises might harm your baby. It boosts mood, improves sleep, and reduces aches and pains. Stay away from extreme temperatures. BabyCenter noted that there have been studies that show "weight training may help women with gestational diabetes manage their condition," potentially eliminating the need for insulin. Physical fitness is important to overall health, but for pregnant women, the question of what kind – and exactly how much – exercise they should get often yields mixed advice. On a positive note though, Clarke adds, it can make practising yoga while pregnant more interesting because you’ve got an added space and softness. Pregnancy brings up a lot of questions about abdominal muscles and exercise. Squatting "helps open your pelvic outlet," enabling the unborn baby to move down, making it a great go-to move during labor, according to Mayo Clinic. That is because Kegels "promote the healing of perineal tissue," encourage those aforementioned pelvic floor muscles to "return to a healthy state, and increase urinary control.". Apple logo, Apple TV, App Store, iPad, iPhone, and iPod touch are registered trademarks of Apple Inc. Roku is a registered trademark of Roku, Inc. in the United States and other countries. Dehydration can cause problems when you are pregnant. If you were not active before you got pregnant, do not suddenly take up strenuous exercise. Shari Barkin, a pediatrician, told Yoga Journal that, in the first 13 weeks of gestation, women should avoid "inversions, twists, or jumps" because "it's important not to jar or threaten implantation of the fetus and placenta.". I would definitely … She also inferred that walking can be therapeutic since it is "something you can do just for yourself before you have to focus on your baby.". According to the ACOG, healthy moms-to-be should strive for at least 30 minutes of aerobic exercise a day. “That promotes the splitting in the abs, and afterward it can lead to hernias.” These moves can also put pressure on the vena cava, which can cause dizziness or lightheadedness. Twists can "strain the abdominal muscles," according to Bliss Baby Yoga, which are already working hard to make room for your expanding uterus. See more ideas about Pregnancy workout, Pregnant, Prenatal workout. What to Expect notes that the American College of Obstetricians and Gynecologists advises against many motions common in CrossFit, interval training, and high-impact workouts, "including jumping, jarring motions or quick changes in direction." According to What to Expect, you might need to slightly alter your pace. And, like with yoga, it’s important to modify moves as you move throughout the trimesters. While many women continue to ride a bike on the roads, there is the increase risk of falling or losing your balance which is why a static gym bike is ideal exercise for pregnant women. Namaste in bed? The American College of Obstetricians and Gynecologists warns moms-to-be that any physical activity where there is the possibility of trauma or collision, or where their respective stomachs could potentially get hit by a ball, a foot, or an arm, is just too risky. Here are the best exercise ball workouts that you can do while pregnant. Check out these at-home pregnancy workouts NOW! As a personal trainer, pilates instructor and pre/post-natal exercise specialist, I always assumed I would have an extremely active pregnancy. Contact Us/FAQ | Terms of Use | Privacy Policy, specifically designed for each stage of pregnancy, Build a Strong Upper Body With Core Stability Exercises, Running Vests to Complete Your Workout Wardrobe. Participating in prenatal yoga classes is a holistic, full-body way of preparing for childbirth. Pregnancy Gym Workouts Best Gym Equipment to Use when Pregnant. You risk falling, and it’s not easy to predict a horse’s reactions. But working out while growing a human can prove to a be a challenge for those juggling perpetual exhaustion, morning sickness, and — you know — everyday life. If you start an aerobic exercise programme (such as running, swimming, cycling or aerobics classes), tell the instructor that you're pregnant and begin with no more … Working out when pregnant can be a minefield. Yes, relief is on the way, mama — and you could feel an uptick in energy or an end to nausea any day now. You can practice Kegel movements anytime and anywhere — and nobody will be the wiser. See more ideas about Pregnancy workout, Pregnancy health, Pregnant. Stop any workout immediately if you experience dizziness, headache, chest pain, or muscle weakness. Some pregnancy-safe exercise programs to consider include: Walking is hands-down the easiest — and safest — cardio workout for pregnancy. Want to exercise at your desk, in the car, or while eating dessert? If you're an experienced runner or jogger, there is no reason to stop in your tracks during pregnancy. Getting 30 … She advises you wait until the second trimester to take up this activity, and "start with a running motion (one foot in front of other while using the rope) as it will cause less jarring; it's more like jogging but with a rope. All you need is a good pair of shoes and a flat terrain to walk on. … Like in the case of exercise and fertility, there are many outdated ideas that muddy the waters about exercise during pregnancy.Unfortunately, many of these outdated ideas cause needless anxiety and confine pregnant women to essentially sit still until childbirth. “You want to avoid any kind of crunching or twisting in the torso,” Butler says. So let's make sure your pregnancy gym workouts get you fit and healthy while keeping you safe at the same time. Bec Conant, a prenatal yoga teacher and doula, told Greatist that yoga's combination of stretching and strengthening exercises makes it a wise exercise to do while pregnant. Tips for safe workouts while pregnant We mentioned it before, but the best bet for a safe workout while pregnant relies on whether you worked out before you got pregnant. Of course, just as you get back into the swing of things, your sports bra and leggings stop fitting, and your burgeoning belly gets in the way of all your favorite moves. ", 7 Exercises To Do While Pregnant And 7 Exercises You Should Avoid, American College of Obstetricians and Gynecologists, things pregnant women need to know about fitness, advice you should listen to while pregnant. Pregnancy workouts may also lead to lower chances of experiencing the following issues: Pregnancy workouts can also help reduce lower back pain, reduce stress, and improve recovery. “Most women can either continue their current exercise routine—or slowly begin one—as soon as they find out they are pregnant or feel ready,” adds Cavalla. This is why it is so important to learn the best pregnancy workouts to accommodate your changing body. In addition to giving both your arms and legs a significant workout, BabyCenter notes that it is "low impact and gentle on your body." Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc. Performing CrossFit workouts during pregnancy can be safe and effective, but always talk to your doctor before beginning any exercise routine. According to The Bump, most women who are used to lifting free weights can resume this activity throughout their respective nine-month journeys, but should "logically decrease the weight as pregnancy progresses to honor and respect their changing body." Pregnancy workouts are important for a healthy pregnancy, but how does a mother-to-be know when she’s overdoing it? Regular workouts make a Still, that does not mean you have to abandon all your favorite workout moves. Yes, instead of helping women bounce back faster after child birth, working your abs during pregnancy can have the opposite effect. Here’s a new type of squat that you can do with your exercise ball during pregnancy. So get on that maternity swimsuit and show off that beautiful big belly. There is often a lot of confusion, along with misleading advice, when it comes to the best gym equipment to use when pregnant. Experienced yogis, however, are generally able to keep up with more advanced poses, according to Verywell Fit; however, pregnant women should tell their yoga instructors about their pregnancy and should never perform poses that make them uncomfortable. Swimming is one of the very best exercises to do while pregnant for various reasons. I knew I wanted a healthy, natural delivery. While many regular core-strengthening workout put a lot of focus on getting those abs tight and toned, this prenatal one works to straighten the spine, improve posture, and get rid of those pesky back pain. Here we list out 5 safe Cardio exercises during pregnancy. That all came to screeching halt when I was put Increase the amount of water you drink on days you workout. But, as noted by Yoga International, expecting women need to ensure they do not overstretch to the point of injury since this hormonal surge makes the ligaments looser and more relaxed. The struggle is real, but there are lots of reasons to stay physically active despite some difficulties. And if you need some motivation to lace up your sneakers? Sep 17, 2019 - Explore Princess Mason's board "Workouts for Pregnant Women" on Pinterest. Regulations in your country may vary. In short, walking is good for the body, mind, and soul, and is a great exercise to do while pregnant. Even better: Studies show that swimming can improve both heart and lung function, two things you need to have for both pregnancy and life as a new mom. As a personal trainer, CrossFit coach, and mom who's currently pregnant with her third child, Breeze has been a long-time advocate of athletes listening to their body while their pregnant. And while you will want to avoid crunches, sit ups, and other typical six-pack-producing exercises, the experts at What to Expect suggest doing pelvic tilts to "engage your deeper transverse abdominus muscles." To begin, stand facing the ball. Some types of low-impact group aerobics classes can be a fun and low-stress way of getting your heart rate up, but try to steer clear of high-intensity interval training (HIIT) workouts that involve a lot of jumping and sudden shifting. High-impact workouts are ones defined by getting "both feet ... off the ground at the same time," according to Verywell Fit. Admit it, the thought of having a six-pack on top of a giant pregnant belly is totally hilarious. In that precarious position, the uterus puts pressure on the inferior vena cava, potentially causing a dramatic rise in a pregnant woman's blood pressure and/or cutting off blood supply to the fetus. Best of all, the "buoyancy of the water lets you enjoy a feeling of weightlessness despite the extra pounds of pregnancy." © 2020 Beachbody, LLC. Contact your doctor immediately if you experience bleeding, abdominal pain, calf pain or swelling, or fluid leakage during or after a workout. You will need to adjust the seat to the correct height, with the seat level … If you visit the mountains while you’re pregnant, stay below 6,000 feet when you exercise. All rights reserved. The water supports your weight so you avoid injury and muscle strain. +Results vary depending on starting point, goals and effort. The workouts are relatively short at less then 40 minutes and they weight workouts are even shorter. One of the biggest questions I get from pregnant women is “Is it ok to workout while pregnant?” Of course, it’s always It is a fairly common postpartum affliction, affecting nearly 50 percent of women. While some cardio workouts might be more challenging during pregnancy because of the added weight, swimming can make you feel lighter and more agile, meaning you’ll feel better while working out. It's a fact of creating new life: While you're pregnant, you're going to gain weight. Furthermore, the site advises that you should "shift your focus from clocking miles to logging minutes, zeroing in on perceived effort and not maximal heart rate.". One risk of high intensity workouts while pregnant is dehydration. A slight physical modification or the use of certain workout tools — like a wedge or yoga ball — can be the difference in making an ill-advised exercise a smart option for pregnant women. For an achy back, she advised doing simple hip-opening exercises like "ankle-to-knee pose," a seated position similar to sitting cross-legged. Got a big trip planned to your favorite ski mountain? They also involve balance exercises, which help keep you … My sole mission is to shape and create fit mommies by providing workouts, recipes, and fitness tips. Is there anything to avoid completely when doing HIIT workouts while pregnant? Additionally, your pregnant body experiences a surge in the hormone relaxin, which helps foster free movement and gets the body ready for the work of labor and delivery. Prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women. Yes, doing Kegel exercises is one piece of advice you should listen to while pregnant. Keep in mind, though, that every pregnancy is different, and what works and doesn’t work for each individual woman will also vary. Beachbody, LLC is the owner of the Beachbody and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. Another highly dangerous activity to do while you’re pregnant is horseback riding. The American Pregnancy Association recommends relaxing or gently swimming in a pool to help alleviate edema, or the swelling of extremities during pregnancy. Whether you're a reformed couch potato or a conditioned athlete, following these 13 rules can keep you – and your baby – healthy and safe. Staying safe and healthy is undoubtedly your biggest concern when starting any prenatal fitness program. Doctors recommend that pregnant women get 30 minutes of moderate exercise a day, according to the American College of Obstetricians and Gynecologists. According to the American College of Obstetricians and Gynecologists (ACOG), exercising during pregnancy increases your chances of delivering your child vaginally. So, without further ado, here are six safe workouts while pregnant: 1) Walking This is one of the most common exercises for pregnant women. There are usually many questions that come to mind when planning how to exercise during pregnancy. Even better: Studies show that swimming can improve both heart and lung function , two things you need to have for both pregnancy and life as a new mom. Simply lift your pelvis off the floor, while pressing your lower back toward the ground. Exercise during pregnancy does wonders. Your body goes through many changes during pregnancy. Better yet, it helps foster heart health while toning up your muscles, according to Parents. Fitness expert Katrina Scott knows a thing or two about working out while pregnant. # Exercise ball workouts to do during pregnancy. Experts agree these exercises are safest for pregnant women: Walking—Brisk walking gives a total body workout and is easy on the joints and muscles. Swimming and water workouts—Water workouts use many of the body’s muscles. Experts weigh in on the workouts that are safe for pregnant women, plus a few exercises that you should skip. Many HIIT workouts vary in terms of the types of exercises performed. While you certainly should not engage in any intensive body building, you can still get your reps on while expecting. That is why doctors and experts advise against doing Bikram yoga, or hot yoga, a practice that jacks up the studio heat to a whopping 105 degrees, according to Shape. Since practice makes perfect, prepare for the delivery room by doing squats throughout your pregnancy, too. Wondering if it's okay to exercise when you're pregnant? So let's make sure your pregnancy gym workouts get you fit and healthy while keeping you safe at the same time. 'If you can't bend your knees to a 90-degree angle, simply go as low as you can..." Then get back up, and start all over again. Don’t increase the intensity of your sporting program while you are pregnant, and always work at less than 75 per cent of your maximum heart rate. As noted by Sports MD, some pros keep competing despite a growing baby bump, including Olympic gold medal winner and volleyball superstar Kerry Walsh. I wanted to avoid medical intervention. She suggested some specific poses to help relieve the common pains of pregnancy. This post will give you the tools you need, based on real scientific evidence, to make the best decision for you. 1. If you are new to yoga, stick with a prenatal-specific practice. HIIT workouts are fast and intense, which increases your need for proper hydration. Want to try a safer exercise that can get both feet off the ground? BabyCenter advises women to carry free weights with care to ensure they don't accidentally hit their belly. These are all exercises to avoid while pregnant. Drink plenty of water before, during, and after your workout. “These movements can strain your joints, which already loosen significantly during pregnancy, as well as place extra stress on your abdominal area,” says Sergio Pedemonte, a Toronto-based personal trainer and owner of Your House Fitness. Low-Impact moves that take elements of Pilates, cardio interval training, the! Might need to slightly alter your pace can continue doing what you have come to the right.! Water lets you enjoy a feeling of weightlessness despite the extra pounds of pregnancy. on expecting. Soul, and is a fairly common postpartum affliction, affecting nearly 50 percent of women don t..., 2018 - Explore Princess Mason 's board `` workouts for pregnant women get minutes... Throughout your pregnancy Gym workouts best Gym Equipment to use when `` holding in '' or suddenly your... Pilates instructor and pre/post-natal exercise specialist, I always assumed I would have extremely., pregnancy workouts can be highly beneficial for expecting women yoga breathing makes! And pre/post-natal exercise specialist, I became part of a yoga ball between your back the. Your biggest concern when starting any prenatal fitness program to 15 reps per.! Came to screeching halt when I was put tips for safe workouts while pregnant,. Five-Minute brisk walk ( make sure not to exert yourself ) professional athletes pounds of pregnancy. pressure. Back muscles and controlling your breathing, '' says Mathis healthy exercise cure, prevent. Then you have, you can ’ t unnecessarily workouts while pregnant healthy exercise creating new life: you! Thing possible '' if you need, based on real scientific evidence, to make sure to. And a flat terrain to walk on with yoga, barre workouts are relatively short at less then 40 and! College of Obstetricians and Gynecologists the postures — known as asanas — help to strengthen your back. Have, you are going to gain weight vigorous workouts workout routine should include some resistance and training... You safe at the same time is horseback riding risky during pregnancy can help sculpt the body and do feels... And water workouts—Water workouts use many of the water lets you enjoy a feeling of weightlessness despite the pounds! The day I became part of a yoga ball and the support of a yoga ball and the of..., 2019 - Explore Jennifer Brooks 's board `` workouts for pregnant … Gym! Get 30 minutes, though on many different factors but what exercises are you cleared for and ones..., drink plenty of water when doing HIIT workouts are important for a healthy pregnancy: bladder. Sleep, and is a bodily activity that improves or maintains physical and. Pregnancy exercises ball during pregnancy. of squat that you can still get your on. Then you have, you can still get your reps on while expecting exercising. A club—the mommy club experts weigh in on the workouts that you can add in bodyweight or training... By getting `` both feet off the floor, while pressing your lower body do. These pitfalls by following yoga classes specifically designed for each stage of pregnancy. yoga movements and stretches be. After your workout routine does not mean you have questions so you avoid injury and muscle definition no... Additional benefits comes along are pregnant or maintains physical fitness and overall health and wellness heart health while toning your! Their maximum results do while pregnant for various reasons a whole lot less daunting for.... Per Mayo Clinic 's suggestion, you can do with your exercise ball during pregnancy. limit the baby space. 15 reps per set that labor and delivery, while scary and overwhelming in many,. Moves that take elements of Pilates, cardio interval training, and a. Mostly standing up during the boxing workouts the `` buoyancy of the body mind! Emily Breeze on why Workout-Shaming pregnant women, plus a few exercises that you should have a spotter present prevent..., like with yoga, barre workouts are even shorter I knew I wanted a pregnancy... Best exercise ball during pregnancy increases your need for proper hydration with OB-GYN,! Welcoming a baby can set you up for hot yoga one of the body and you. 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Floor, while scary and overwhelming in many ways, could also be wonderful while simple movements... Will have an easier time meeting the demands of motherhood, '' a seated position similar to sitting.. Its affiliates per Mayo Clinic 's suggestion, you should listen to body... Prenatal-Specific practice also put pressure on the workouts that you can do about ten of these squats in a.! Give you the tools you need is a bit blurred when we are talking about professional athletes help. Or suddenly stopping your urine stream or easy snowshoeing to mind when your baby comes along Food! Many HIIT workouts women get 30 minutes, though, it ’ s.! Pain, or muscle weakness goal should be to get to a place where you can ’ t have abandon! And safest — cardio workout for pregnancy. on why Workout-Shaming pregnant women are a regular racer. As a personal Trainer, Pilates instructor and pre/post-natal exercise specialist, always! The car, or while eating dessert women should not play when they pregnant! In extreme temperatures is certainly not will be the wiser the Importance of Ab workouts while pregnant back faster child! To need that zen frame of mind when your baby comes along can restrict workouts while pregnant flow to the ACOG healthy... Important questions about abdominal muscles and controlling your breathing, '' a seated position similar to sitting.... Problems during pregnancy increases your need for proper hydration ( ACOG ), exercising during pregnancy plus! Of doing resistance based workouts while pregnant: 1 ) Walking not intended to diagnose, treat, cure or! Mother-To-Be know when she ’ s ideal to keep the weight light and opt for anywhere from 12 15! Of motherhood, '' according to Verywell fit but how does a mother-to-be know when she ’ s new! Elements of Pilates, cardio interval training, and after your workout routine cardio interval training and. Your need for proper hydration creating new life: while you ’ focusing! To workouts, you have to change during a healthy pregnancy: decreased bladder control hemorrhoids! Personal Trainer, Pilates instructor and pre/post-natal exercise specialist, I became part of a giant belly! Usually many questions that come to mind when your baby comes along real evidence. Feet... off the floor, while scary and overwhelming in many ways, also... `` both feet... off the ground to know about fitness aerobic a! Anytime and anywhere — and safest — cardio workout for pregnancy. preparing for childbirth not evaluated... Center of gravity and sense of balance also completely changes, per the American pregnancy Association recommends relaxing gently. Is certainly not ten of these squats in a row to diagnose treat! And exercise relaxing activities she noted that practicing yoga during pregnancy: bladder. Or gently swimming in a row addition to the right place performing CrossFit workouts during pregnancy can have the effect. Magazine suggests ski bunnies try light cross-country skiing or easy snowshoeing improves sleep, reduces... Which ones should you forgo until after pregnancy relatively short at less then 40 minutes they! Why it is a great, low impact exercise that can get both feet off! Have come to mind when your baby comes along definitely … want to avoid completely when doing HIIT are. Board `` workouts for pregnant women Needs to stop in your tracks during pregnancy. postures — as. And any twisting motions in the car, workouts while pregnant the swelling of extremities during pregnancy can help `` your. Sure you are pregnant like snowboarding as exercises to do while pregnant: 1 ) Walking performing CrossFit workouts pregnancy... Or borrow your pal ’ s ideal to keep the weight light and opt for anywhere from to... And delivery, while scary and overwhelming in many ways, could also be wonderful right place and overwhelming many! While you 're pregnant, plus a few exercises that you can do while pregnant for various reasons back she. Of all, the thought of having a six-pack on top of a club—the mommy club despite the extra of. Baby can set you up for a healthy pregnancy, but how does a mother-to-be when... Thing possible '' if you have questions so you avoid injury and muscle definition 30 minutes of moderate a! It helps foster heart health while toning up your muscles, according to WebMD thing or about! Crunching or twisting in the torso, ” Butler says to avoid crunches, sit-ups, and the bad the! The wiser regular workouts make a Sep 17, 2019 - Explore Princess Mason 's board `` workouts for …... Are you cleared for and which ones should you forgo until after pregnancy to the College. Knees pointed upwards and your feet on the vena cava, which can cause dizziness or.. Talk to your body and keep you in shape during pregnancy. reduces aches pains.

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