Weight gain with pregnancy is standard... but putting on extra amounts of unwanted baby weight is not. Even the best pregnancy diet won't take the place of proper fitness, and staying in shape while carrying your baby will help both of you in the delivery room. This pregnancy safe exercise list will help you keep on track, and you can even use these tips for losing weight after childbirth.

The first thing you'll need to do is monitor your pregnancy weight gain by week. This is the best indication of whether you're in line with proper maternity nutrition or whether you've fallen off the wagon a little. It also keeps you honest, and gives you something be be accountable for each week. Make sure you do it.

Beyond that, get the best pregnancy nutrition information you can find. Seek it out and follow it: as a mother-to-be you may have to increase your calorie intake but that doesn't give you a license to eat anything you see. Normal weight gain during pregnancy involves eating a properly balanced diet of proteins, carbohydrates, and good fats - do this right and it will help your body stay in shape and assist in the best possible fetal development. Overindulge in the wrong things, and you'll be stuck with rolls of unwanted baby weight. Try to remember that weight loss after childbirth is a lot more difficult than it was before you were pregnant. Your body shape, type, and metabolism might change... but even if it doesn't, you're now in charge of a needy little baby and won't nearly have the free time you had before.

Exercises while pregnant are not all that different than pre-maternity fitness. The main thing to keep in mind is that you should always stop if you feel dizzy, lightheaded, short of breath, or experience any type of pain. You can get a pretty great workout without any of those things, and working up a sweat is a good thing. Just watch your limits, and don't overexert yourself - especially in the third trimester. Below is a list of pregnancy safe exercise you should consider:

* Stretching - No matter which exercises you select, you must always stretch. Sometimes stretching could be considered exercise in and of itself. Make sure you stretch your neck by dropping the chin and slowly rotating your head both clockwise and counterclockwise. Don't rush it - concentrate on feeling the muscles pull and try to go a little further each time. Stretch your shoulders by rolling them forward and upward toward your ears, then downward and back. Rotate each your arms at the sockets, both forward and backward. Flex and stretch your legs, and rotate your ankles and wrists. If done correctly stretching should take 10-15 minutes on its own.

* Pilates - If you've never tried Pilates, I'd highly recommend you take a beginner's class while pregnant. The flexibility and exercise benefits are great, but Pilates will also teach you important breathing techniques that you'll find extremely useful during labor, childbirth, and beyond.

* Swimming - Many pregnant women take up swimming. Why? Mainly because of it's a totally non-impact style of workout. Swimming exercises the entire body at once, is great cardio, and helps oxygenate and stretch the muscles. It's also a ton of fun. Check your local pool for a water aerobics class; you'll be inspired to go each day and you'll make some friends in the process.

* Walking - One of the best ways to get out of the house! Pregnancy can really coop you up, so get out and walk around. Not only do you get new scenery and fresh air, it's also great for your body. Start off with small walks to see how you feel before going on longer ones. And make sure you've got comfortable sneakers. Pregnancy posture is important in helping keep your back pain-free, to say nothing of blistered feet.

* Running - If you're a runner, you can still run. This is especially good news, because many people who've taken up running are usually addicted to it in one way or another. Be very aware of how you feel while running, and never let yourself become exhausted or gasping for breath. In your third trimester, be mindful of how you feel and consult your doctor - he or she you may want to slow down or switch to walking.

* Yoga - Similar to Pilates, Yoga can help with stretching and breathing. It can also teach you mental techniques vital to putting yourself in a good frame of mind. Being calm, peaceful, and relaxed are all healthy benefits to you and your baby. But in Yoga there may be certain exercise positions you should avoid while pregnant, so as with Pilates always consult an instructor first.

Pregnancy Without Pounds is a fantastic online guide that offers even more exercise tips and nutritional information. The techniques found within will help keep you looking amazing the whole time while pregnant and even after delivery. You'll be given pregnancy weight gain by week information and dietary facts on which foods you should be eating as well as which ones you should be avoiding at all costs!

From more pregnancy safe exercise and other guidelines, check out Pregnancy Without Pounds. And for hundreds of unique baby bedding and gift ideas, check out The Frog and the Princess!

These gym exercises all you can do in your home or outdoors. The exercise contributes to the elasticity of your muscles, prevent bone fragility and improve your metabolism. If you want a more refined silhouette, except now some pounds or just feel more agile we bring fitness exercises.

Do not forget that in addition to gym exercises, there are other activities burn calories as usual getting down or climbing stairs, walking, dancing, running. Anything that gets you moves you will benefit. The exercises in the gym that we bring are designed to work in areas such as thighs, inner arms, abdomen, and gluteus. If you're in a start only doing 10 minutes every day, then increasing and you can see 30 minutes three times a week.

If you have proposed to start practicing exercises in the gym before you consider a simple preparation before beginning the exercises. Nothing gentle stretching exercises to prepare your strongest muscles in the exercise. Start with few repetitions and gradually increase voice. If you do this table three times a week and take care of your food in a short time you will be much better.

Fitness exercises

Before the exercises began warming up muscles and joints to rotate shoulders forward and back, and imitating the gesture of assure get up, walking or climbing knees for 10 minutes.

1. The crash exercise for your legs and your back

Execution - placing your feet parallel with the ends slightly out and do assure gesture of putting all the weight on your heels.

Repetition - Do 3 sets of 10 to 25 repetitions. Variant. Attach the feet makes a big step backwards keeping up the heel and bring the knee toward the ground, do it with each leg alternately. To increase the intensity of this exercise you can take something heavy between your arms.

2. To keep your back in shape and prevent back problems

Execution - Standing, bend the leg. Take a bottle of water and pull back to the elbow without moving the back start with his arm extended toward the ground.

Repetition - Make two sets of 10 to 20 repetitions.

3. Designed to define and give shape to the shoulders

Execution - On the ground with a knee, just with two arms openings or two bottles of water. Keep your arms slightly bent and so shoulder, elbow and hand are aligned.

Repetition - Do 3 sets of 10 to 25 repetitions.

4. To tighten and shape the inner arms

Execution - Supports hands on the edge of a step or a chair, keep your back straight and elbows down wearing backwards.

Repetition - Series of 8 to 15 repetitions.

5. To tighten and shape the rear

Execution - Open your legs hip width and placed his hands under the shoulders. 90 � bend one leg, bending the foot and bring it to the ceiling without changing position or lowering the knee.

Repetition - Do 3 sets of 15 to 25 repetitions with each leg.

6. The most comprehensive exercise to tone the torso, chest and shoulders above

Execution - Open the arms, backs and knees aligns your body so that his ass, nor protrude back. Lower elbows with the chest open and closer to the ground.

Repetition - Do 3 sets of 8 to 15 repetitions.

7. To tone the lower abdomen

Execution - Supports hands under the back, stretch your legs, feet and brings together the heels toward the ceiling without lifting the back too. Each time you upload blows.

Repetition - Do 3 sets of between 12 and 25 repetitions.

Execution - Support your feet, hold the head with a hand rises up and turns to touch the knee with the opposite hand. Back to soil passing through the center first and then downhill.

Repetition - Do 3 sets of between 123 and 25 repetitions.

9. To tighten the abdominal main strip, which also help prevent back problems

Execution - Keep the legs bent with feet supported. Hold your head with your arms and Keep them open. Let the trunk with the chin slightly up while bushings.

Repetition - Do 3 sets of between 12 and 25 repetitions.

10. To give your pectoral muscle tone, which helps you keep your chest instead

Execution - To face up with legs bent, place your arms at 90 � (aligning shoulder, elbow and wrist) and from that position and pull the arms back to bend them.

Repetition - Do 3 sets of 8 to 15 repetitions.

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