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Priyansi yadav
Mom of a 1 yr 9 m old boy
5 mins ago
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Doing Sit-Ups or Abdominal Crunches during Pregnancy - Is It Safe?
Being pregnant does not preclude a daily exercise regimen. In fact, various studies have shown that exercising during pregnancy can actually improve both physical and emotional health. If your pregnancy is going as expected and your baby is healthy, there is no need to refrain from some mild workout routine. Exercise can also ease labour pains and delivery due to increased flexibility and muscle strength in your abdomen and pelvic regions. Of these exercises, sit-ups or abdominal crunches are among the most important workouts to strengthen your core muscles. This article will help you understand how to perform sit-ups during pregnancy, its benefits as well as any risk factors.
Can Pregnant Women Do Sit-Ups?
Crunches during the first trimester are very easy and quite safe. In fact, they are recommended in moderate amounts for the first 4 months in your pregnancy. However, it is essential to ensure you perform the exercises with the right precautions. Find a comfortable place to workout, keep an eye out for any physical or mood changes, and stop immediately if you experience any symptoms like pain.
Continuing crunches into your second and third trimesters might produce symptomatic effects like ashen skin, vomiting, fainting, dizziness and so on. This occurs because the increase in the size of the foetus cramps up the internal abdominal space, and might even exert pressure on the vena cava, the large vein which supplies the heart with oxygen-poor blood. As the blood circulation towards the heart slows, you may experience disoriented states. If these occur, lie down on the left side of your body, allowing blood supply to your heart to continue. Alternatively, you can do other yoga exercises for the abdomen.
Should You Check-up with a Doctor Before Starting to Exercise?
It is always a good idea to consult your doctor before doing anything that could put a strain on your pregnancy. If you did regular exercise and your pregnancy has minimal complications, your doctor might permit you to continue. Remember that exercises that strain your body can lead to problems, so stick to light training.
How Can Sit-ups be Done?
Sit-ups, also known as abdominal crunches, require no equipment or gym membership. You can do them in the comfort of your own room.
Place a mat on the floor and lie on your back flat against it.
Bend your legs at the knees, keeping your soles firmly against the floor.
Put your hands behind your head to begin.
First, breathe out and lift your entire torso towards your knees.
Breathe in and return back to your starting position. This counts as one rep.
Perform the exercise in three sets of ten reps each.
Remember, there is no rest time between each rep, but around two minutes before each set.
Over time, you can increase the number of sets or reps.
Things to Remember While Doing Sit-ups When Pregnant
Here is a list of things to remember when performing crunches during pregnancy.
As a rule, drink enough water and have a balanced diet to avoid any physical weakness or muscle cramps.
Don’t wear any items of clothing that can cut off circulation or breathing.
Do your workouts indoors and out of the harsh sunlight, if possible.
Remember that you don’t have to be strict about your workout routine during your pregnancy. It is alright to miss out now and then.
Keep the exercises light so your body temperature does not get too high, as this could cause complications.
Don’t exercise if you are ill, tired, or if you experience any unexpected symptoms.
Workout only when you feel like it; your body is an excellent judge of its own ability, listen to it.
A twin pregnancy absolutely precludes abdominal crunches, please do not attempt them.
Avoid doing more than twenty reps in a single set.
Benefits of Doing Sit-ups during the First Trimester of Pregnancy
Crunches make your abs stronger, that is they improve the elasticity and hardness of your rectus abdominis muscles.
It leads to a stronger core, which improves your overall strength.
It can lower the risk or intensity of lower back pain, a common pregnancy symptom.
It improves the support given to the back muscles which endure great strain due to the pressure from your growing uterus.
It helps with developing and maintaining better balance and posture.
It is known to ease labour because of the support given to the pelvic muscles.
It keeps the abdominal region in shape to help you can recover faster after giving birth.
It makes normal delivery a lot easier.
When to Stop Doing Sit-Ups While Pregnant?
Here are five reasons to stop doing crunches when you are pregnant.
If you are feeling dizzy or lightheaded.
If you are experiencing any headaches.
If you are feeling any strange pain or discomfort in the abdomen.
If you are finding it difficult to breathe.
If you are experiencing any bleeding or discharge from the vagina.
Why Should You Avoid Doing Sit-Ups During the Second and Third Trimester?
As mentioned earlier, sit-ups should be avoided during the second and third trimesters. Here are some reasons why:
The weight of the baby will lower the blood flow towards the foetus, depriving it of nutrients and oxygen.
There is an increased risk of falling due to a loss of balance when getting into position.
Crunches during the later months of pregnancy can increase the likelihood of developing a hernia. This is because your abs might get overstretched, that is, they can get thinner.
The standard myth about sit-ups exerting pressure on the baby is false. In fact, it is important to improve core abdominal strength during pregnancy to remain healthy and have a successful delivery. However, crunches are not the only exercises you can do in this regard. Other exercises include planks, exercise ball workouts, breathing exercises and so on. Ensure you add a bit of flavour to your daily routine so you don’t get bored.
Also Read: Butter Exercise while Pregnant Read more
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Sleep and Feeding Schedule For Your Four Months Old
No, this is not a military-esquire schedule for your little soldier. However, having a schedule for your baby's daily needs and activities has been proven to comfort your baby. Read on if you have a baby about to turn four months old and would like to follow a schedule.
A 'schedule' may sound a little too rigid for a little baby, so let's use the world rhythm or groove. Basically, this means training your baby to follow a routine of your choice, based on your baby's needs and wants. Babies are born depending entirely on you for guidance on how to live life. When you feed your baby and approximately the same time every day, your baby's body will adjust to the timing and hunger pangs roughly begin at that time. In this way, a schedule builds a secure place of familiarity for your baby, and that is a comfort.
Additionally, having a rough routine can help mommies relax a bit more than when there is no plan. While it is important not to force your baby into following a time-based schedule, the point of scheduling is to respond to the baby’s existing cues and forming a schedule out of it, making it easier for you to anticipate what may come next and be prepared.
If your baby is within the three to four months bracket, here's some insight on what your baby needs before you chalk out a schedule.
Three to four month old babies need approximately six to seven ounces of breast/formula milk per feed. Keep in mind that the amount shouldn't exceed 32 oucnes in a day. It is ok to start semi solids like mashed potato at the four month phase.
Babies at this age still sleep a lot(approximately 15 hours a day). This includes night-time sleeping, naps and in-between sleep.
Babies are also learning rapidly and will spend time playing and interacting with people around. This is the time of moto skill development and muscle building.
Now that the important considerations are out of the way, here are some sample schedules for three to four month babies, submitted by a few mothers that will help you plan your baby's schedule too!
This is a Schedule of a Stay-at-Home Breastfeeding Mommy of a Four Month Old Baby
5 a.m.: Baby wakes up, and soiled diaper is changed. This is followed by breast-feeding and a nap.
7 a.m.: Wakes up for a feed again and sleeps once again.
9 a.m.: Baby wakes up, is bathed and changed and fed.
11 a.m.: Baby is fed once again, sits in his bouncer or cot and then diaper is changed.
Noon: Tummy time and play time.
1 p.m.: Diaper is changed again and baby takes a nap.
2 p.m.: Baby wakes up and is fed.
3 p.m.: Baby sits on mother’s lap while she watches TV or surfs net and then his diaper is changed again.
4 p.m.: Father plays with baby.
5 p.m.: Baby is fed and put to sleep.
6 p.m.: Diaper is changed and baby is introduced to light activity.
7 p.m.: Baby is nursed again.
7:30 p.m.: Tummy time.
8 p.m.: Diaper is changed and baby is made to wear night-clothes
9 p.m.: Baby is nursed again.
10 p.m.: Diaper is changed and baby goes to sleep.
This is a schedule of a working mother of a formula-fed four month old baby
5:30 a.m. to 6:30 a.m.: Baby wakes up, is fed an ounce of formula milk with a bottle. Some tummy time and play time with mommy while she gets ready for work
6:30 a.m.: Left at daycare where he eats, has tummy time, naps and plays with other babies present there throughout the day
4:30 p.m.: Baby is picked up from daycare
4:30 to 5:30 p.m.: Baby is fed again and plays. Sits in his activity cot and has tummy time
5:30 to 6:30 p.m.: Bath time and light activity time follows
6:30 to 7:30 p.m.: Mother and father read to the baby and talk to baby. Baby eats semi-solid food
7:30 to 8 p.m.: Falls asleep by 8 p.m.
11 p.m.: Wakes up to feed once again and sleeps after that
These schedules are just to aid you in in figuring out what works best for baby and you and are not rigid instructions. You will learn as you go just how to schedule a plan that is comfortable for your baby and makes parenting easier for you.Good luck! We're sure you are getting this motherhood thing on point! Read more
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Breastfeeding is as natural as child birth and one of the most amazing and empowering miracles of mother nature.
The human body never ceases to amaze me, just when you think that you have peaked, it reveals an all new side.
My breastfeeding journey started on a rather rocky note, as Agastya was in NICU immediately post delivery and I had no idea what was in store for us. All the books and ante-natal classes had definitely made me realise the benefits of breastfeeding but reality seemed way too different.
After a day of not being able to feed my baby and he already having gotten the taste of formula, I felt like may be it ended for me even before it started.. I was clueless about things like breast engorgement or latching issues.
Having followed the principles of garbh sanskar and virtue baby for 9 months, I had taught my child to be courageous in the face of uncertainty and was surely not going to lose faith now. So we kept on trying and trying...despite so much pressure around to just give him top milk and make it convenient.
Also, the jappa maid kept telling me how I was not producing enough milk to satiate my "under weight" baby's hunger and how I was depriving him of a healthy life.
Well, to all those who didn't believe in us, we definitely didn't give up. My son is now one, and I exclusively breastfed him until 6 months of age, before starting on solids. I continue to do so till date.
Am sure every woman and every child has a different story and here on this platform we are not judging anyone for their choices but to highlight the fact that there is indeed very little spoken and known about this important facet of life and its nourishment. Breastfeeding is such an integral aspect of the whole process, yet such little importance is given to it.
The sleepless nights, the fear of being and sometimes just feeling so exposed, that vulnerability of feeding in public areas (with a stole or without), the frustration of being watched by someone or the other, the cuts, the bites, the soreness, mastitis...and everything under the sun that nobody ever told me about .well all this should have made me weak ...but I can without a doubt say..it made me much stronger ..and it helped me graduate from a tough woman to a tougher MOM.
One of the worst points was when I was attending a pre wedding ceremony in one of the top five star hotels in Delhi on a cold winter night. And hoping that I am dealing with one of the best in hospitality, I walked up to a female managers on duty to ask if they had a place where i could feed my baby. Well, I had to do it in the washroom, as they asked me to book a room for the night, if I wanted to do "something like that."
Breastfeeding is as natural as child birth and one of the most amazing and empowering miracles of mother nature...it has not only made me spend more time with my baby, but steal away those extra snuggles and smiles and connect with him at an all new level. It helped me trust my instincts as a mother and just know that he is safe as far as I am around.
I really wish we as a group of strong moms and caregivers can help bring about a change...so that no mom in future has to shy away from feeding her baby under societal pressures, and at least not for the lack of help. Read more
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Constipation during Pregnancy. I have listed some natural changes in the diet and routine to relieve constipation.
Constipation is a common problem during pregnancy. According to ACOG, if you empty your bowel less than thrice a week then you might be suffering from Constipation. It is caused be a lot of factors.
The hormone Progesterone which helps in relaxing the muscles also relaxes the bowel muscles and slows down the movement of food there. Although it helps in more absorption of nutrients for the baby but it also sometimes leads to constipation.
The growing size of the uterus may also press against the rectum and cause constipation.
The prenatal vitamins such as Iron supplements also lead to constipation.
You can make some simple and natural changes to your diet and daily routine to get relief.
Taking a high fiber diet will help. Take fresh fruits, vegetables, beans and legumes. You can have fresh salads, they will be healthy and will have lots of fiber. Clean the vegetables and fruits thoroughly and keep the peel. You can also include Kiwi in your diet.
Opt for whole grain bread and buns over their white counterparts.
Take small meals instead of three heavy meals. You can give a gap of 2-3 hours and have six small meals. You can also include a glass of hot milk at bedtime if you are not lactose intolerant.
Soak 8-10 black raisins overnight and have in the morning preferably with milk (if you are not lactose intolerant).
You can have warm water with lime juice in the morning for easy bowel movement.
Drink about 8 glasses of water a day. This will not only help with constipation but will also maintain amniotic fluid.
For better digestion you can sit in Vajarasana pose after meal or during your Antenatal workout session.
Walking is a very good form of exercise which you should include in your routine provided your doctor permits it. This will also alleviate problems like indigestion and gas.
You can talk to your doctor about some safe laxatives in pregnancy like Isabgol. Also, if Iron supplements are causing the problem then you can ask your doctor about taking slow releasing Iron supplements. You can also talk to your doctor for magnesium supplements for constipation.
I hope all these natural measures help. Happy Motherhood!! Read more
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Exercises to Reduce Cholesterol in Your Body
If you are dealing with cholesterol issues, exercising is one thing that can help you bring down your cholesterol levels to a healthy range. Regular workouts such as cycling, walking, swimming etc. can only not help in bringing down the LDL cholesterol and triglyceride levels, but it can also help in increasing the HDL cholesterol levels in the body. Learn why and how exercising is good for lowering the cholesterol levels and also know about some of the best exercises that may help you in achieving the same, in this write-up.
Why Exercise Works Best at Lowering Cholesterol?
Wondering whether exercise can reduce cholesterol levels? Well, yes it can work wonders! The waxy lipid fat, which is produced by the liver, is naturally present in our body. However, some people may have this fatty substance in more than required amounts in their body, which then sticks into the arteries. After attaching to the arteries, it narrows them, thereby increases the chances of cardiovascular diseases. However, regular exercising helps in changing the nature of cholesterol. In a study, it was proven that exercising not only improves the size and number of cholesterol-carrying particles but it also helps in making them larger or fluffier and thus lesser prone to causing any blockage in the arteries.
How Much Exercise Do You Need?
According to recent research, it is important to exercise for 30 minutes a day, at least 4 to 5 days a week. However, even if you can spare 60 to 90 minutes a week for exercise, it may prove to be beneficial for your health. If you have a hectic schedule, you could break up your exercising schedule into two 15-minute workouts per day.
Best Types of Exercises to Cut Down Cholesterol Levels
Here are some exercises that may help you in cutting down your cholesterol levels:
1. Brisk Walk
Walking is undoubtedly one of the best exercises to lower cholesterol naturally. Walking is a safer option for people who cannot run, either because of extra weight or because of old age. However, make sure you walk briskly or at a faster pace to achieve the cardio effects. Recent research has proven that walking has benefits similar to running when it comes to lowering the cholesterol levels.
2. Running or Jogging
If you are not hefty, your age is not a problem and your joints are healthy, then you should opt for jogging or running as a daily form of exercise to reduce cholesterol fast. As per one of the studies, it has been observed that long-distance runners or joggers have healthier cholesterol levels than short-distance runners.
3. Go for a Swim
Swimming is a great way of keeping the extra weight under check and it also helps in maintaining a better level of cholesterol in the body. This form of aerobic exercise is also easy on the joints.
4. Lift Some Weights
Weight training is a great way of getting your cholesterol levels within the normal range. According to a study, it has been proved that people who followed resistance training got rid of LDL from their blood faster than those who did not follow any resistance training regime.
5. Cycling
Cycling is an excellent way of doing some aerobic workout. If you experience pain or soreness in your joints, you can do cycling for keeping your cholesterol under check. Cycling is a fantastic way of reducing the risk of heart ailments too.
6. Yoga
As odd as it may seem, but yoga may help you in lowering cholesterol levels. Some studies support that yoga is not only beneficial for better heart health but also helps in improving the cholesterol levels of the body. According to one of the published studies, people who practised yoga on a regular basis had better cholesterol levels than those who did not practice yoga.
7. Aerobics, Zumba or Dance
Any high-intensity workout such as Zumba, dancing or aerobics, not only help you remain in good shape, but it is a great form of exercise for lowering bad cholesterol or keeping your cholesterol levels under check.
You may opt for any form of exercising that you can easily do. If you have a sedentary lifestyle, take it slow and build up your stamina before you take up strenuous workouts. However, if you are over 60 years of age, you are obese, or you have a sedentary lifestyle, you must consult your doctor before you start doing any kind of strenuous or high-intensity workouts.
How to Keep Up Exercise to Get Your Cholesterol Levels Down?
Exercising can get monotonous and boring. However, the mantra is to keep yourself pepped-up and motivated. Here are some ways of staying motivated:
1. Get a Partner
You may enjoy going for a run or jog all by yourself for some time, but after a while, it may seem so boring, and you may even want to bunk your exercising sessions. You must ask a friend or a family member to join you to keep it more fun and for staying more driven.
2. Keep It Real
Unrealistic goals are not only hard to achieve, but they may also take a toll on your health. Keep it simple and keep it real, nothing in life comes easy, and health is no exception either. Small achievable goals will keep you happy and focused.
3. Stay Flexible
Do not be rigid with your exercising schedule. This means if you are unable to go for a run, you should plan to do some yoga at home. The aim is to exercise and if, on some days, one form of exercising may not be feasible, opt for the other one.
There should be no compromises, as far as health is concerned. Therefore, if you have been detected with higher levels of cholesterol, it is an indication that you need to pull your socks up and take charge of your health. We hope this article helps you in getting some perspective on staying healthy and motivated. Stay healthy and happy!
Also Read:
Harmful Things That Silently Damage Fitness Plan
Yoga Exercises to Improve Immunity
Hot Yoga Health Benefits for Weight Loss Read more
Dr Ghouse has added a new answer
Trying To Conceive
2 hours ago
Q. is it normal to have 2 dominant follicles in Right ovary? Today is my D8 and the size of both the follicles are 20x18mm and 19x18 mm Is it normal.
and left ovary follicles 12x18mm.and ET size 7.89
pls advice
Dr Ghouse
Paediatrician
2 hours ago
A. if it is induced one then there can be chances. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
POOJA KOTHARI has added a new answer
Guardian of 0 children
2 hours ago
Q. what should I eat for a healthy baby in my 3rd month of pregnancy.kindly suggest a healthy diet routine
POOJA KOTHARI
Mom of a 7 yr 1 m old boy
2 hours ago
A. Whole grains — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread. Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu. Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt.
Dr Ghouse has added a new answer
Guardian of 0 children
2 hours ago
Q. in which month of pregnancy we should start excercising for normal delivery
Dr Ghouse
Paediatrician
2 hours ago
A. no exercises vigorously only moderate walking ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Guardian of 0 children
2 hours ago
Q. #asktheexpert
I am 28 weeks pregnant and feeling breathlessness and Always tired ... is this normal ?
Dr Ghouse
Paediatrician
2 hours ago
A. this cannot be normal always better to see the doctor once. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Vandan H Kumar has added a new answer
1 hour ago
Q. My 4 year baby have always complaint of abdomen pain.
Dr Vandan H Kumar
Paediatrician
1 hour ago
A. if the child is having abdominal pain give syrup colicaid or syrup cyclopam 5 ml to the child for now
then you have to meet the doctor to find the cause of abdominal pain because it can be either due to gas or due to worms or some other abdominal pathology or gastroenteritis, constipation, digestive issues.
in the meantime it is advisable to give only easily digestible food to the child and water andx buttermilk curd rice and dal.
can give poha upma daliya and fruits.
avoid milk products , packet foods and fried items and heavy diet.
you can continue anti-colicx medicines and your doctor may add antacids for the child for few days it will help in decreasing the gas as well as bloating.
shilpi Bhandari has added a new answer
Guardian of 0 children
30 mins ago
Q. lo laying placenta he koi problem tho ni hogi na or sahi pojicion me lane ke liya ky krna chahiye
shilpi Bhandari
Mom of 2 children
14 mins ago
A. hello deri it is very important that you should take care of your diet because there are high chances of the anemia and the bleeding and the possibilities are there that you will have the C section
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#grandphoto my baby Havish was excited and happy to go for his evening walk with his mama and papa.
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