Who said you can't dance with your baby bump? It may be the best physical and mental exercise for you!

Dancing during pregnancy is a great way to express as a pool of emotions gets pent up inside. Hey new moms, get some moves and dance to the beat to avoid choking up with overflowing emotions. Contrary to the earlier belief that dancing may risk your baby, the latest research has found that dancing is a great workout during pregnancy. Babies love music and when your happy hormones get flowing due to a great dancing session, your baby will wait for these sessions every day. It is best to check with your doctor before starting any form of dance whether salsa or Bollywood dance during pregnancy.

Dance that involves heavy jumping should not be practiced as it may increase the risk of fall. Moms there is some time to practice your bhangra and gidda steps, although you can surely enjoy lighter moves.

Can I dance during pregnancy?

Dancing is a safe and fun way to exercise during pregnancy. Dancing helps to:

• keep you flexible

• strengthen your muscles

• work your heart and lungs

Best of all, it's fun and sociable. If you're not the type to sign up for exercise sessions at your local gym, you may find that a dance class suits you better. Try to dance for at least 30 minutes, three or four times a week, whether it's in your living room, or at a class. Even better, combine dancing with another form of regular exercise, such as swimming or pregnancy yoga, so that you don't strain your muscles.

General Tips

• Warm up properly beforehand to prepare your joints and muscles for exercise. This will also build up your heart rate gradually, and cool you down slowly afterwards. Skipping a warm-up could strain your ligaments and joints, which could cause injury.

• Always take a bottle of water with you to your class and drink plenty before, during and after, so that you don't get dehydrated. Eat a light snack before your session.

• As your pregnancy progresses, and your bump gets bigger, you may need to make your dance sessions shorter and less intense.

• Dance moves that involve standing on one leg for a long time, or excessive stretching or kicking, will need to be modified. You may also find it harder to maintain your balance. Slow down if you need to. Never force yourself into a position. If something hurts, or becomes difficult to perform, don't do it.

Dancing during first trimester

The below-mentioned tips will help you to dance during first trimester of your pregnancy:

• Don’t forget to stretch: Stretching is a pre-requisite before any form of workout to avoid injuries. Muscles are relaxed so it is important to warm-up as you stretch before your full-fledged dance session.

• Warm-up: warming up is crucial to avoid over-straining joints and loosened ligaments during pregnancy. A quick rise in heart rate must be avoided and maintain your pace.

• Slow and steady: The intensity should be light, start slowly and progress steadily. If you are tired, take a break or stop the session as per the need and don’t push yourself too far.

Dancing during second trimester

• Your baby bump is getting bigger each day and make some alterations to your favorite dance steps to avoid risk of fall. Maintain balance and correct posture at all the times.

• Maintain your personal space while performing dance with a group to avoid getting accidentally pushed or kicked.

• Always check with your doctor before indulging in dance session or any form of workout as each pregnancy is different. What is right for others may not be ideal for you as well.

• Avoid overheating and get some fresh air and proper ventilation.

• Wear proper shoes while dancing to reduce risk of falling down.

Dancing During third trimester

• Dancing during later stages of pregnancy should be strictly performed after getting permission from your doctor as it may be dangerous.

• Light moves that involve easy movement can be performed but if the intensity is more then ask your doctor.

Conclusion

Dancing during pregnancy can be enjoyable experience for both you and your baby. It will make you flexible, strengthen your muscles, and is good for your heart and lungs. Always maintain correct posture and avoid intense dancing sessions during later stages of pregnancy.

References

Dancing at week 15. (n.d.). Retrieved November 17, 2022, from My BabyManual website: https://mybabymanual.co.uk/pregnancy/trimester-2/week-15/dancing-for-a-fit-pregnancy/

Horvath, R. (2018, August 29). Is It Safe to Dance While Pregnant? | Pregnancy Do’s and Don’ts. Retrieved November 17, 2022, from Dancing FADS website: https://www.dancingfads.com/about/news/is-it-safe-to-dance-while-pregnant#:~:text=Is%20Dancing%20Safe%20While%20You