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It is important for pregnant women to keep moving, to boost your energy and prepare you for physical challenge of labour and birth. Following simple exercises can strengthen your whole body, lowers back pain and makes you alert, besides they help in faster return to your pre-pregnancy shape post-delivery.
The workouts listed are simple and are safe in every trimester, and can be done at home. However, we advise you to consult your doctor before starting this or any exercise program, when you’re pregnant.
1. Brisk Walking
There’s nothing better than Brisk Walks that fit into your busy schedule, and the physical activity gets top honors from expectant mothers, because it’s safe and perfect way to get started, if you’re new to workouts. Walk about 45-60 minutes per day. You can continue doing brisk walks right up until delivery date, and all you need is just some good sneakers.
Pilates exercises improves your balance, strengthen your tummy and pelvic floor muscles. The series of Positions and movements you go through during the exercise will strengthen your core muscles. Focus on how to time your breathing with the exercises, and how to relax.
3. Tailor Sitting
Tailor sitting improves your posture, besides strengthening and stretching your muscles in your back, thighs, and pelvis. The exercise improves blood flow to the lower body, keeping the pelvic joints flexible and eases your delivery process.
Sit on the floor in butterfly position- With bottoms of your feet together and knees dropped comfortably. Using your elbows, press the knees toward the floor, and it lets you feel stretch in your inner thighs. Hold the position for 10 or 15 seconds and repeat the stretch. If you find the exercise difficult initially, try it using wall to support your back.
Kegels are your go-to pelvic floor exercises that support your pelvic organs- uterus, bladder, and bowels. Doing Kegels will let you overcome discomforts of late pregnancy such as Urine leakage and haemorrhoids. Kegel exercises can be done in two ways, holding or quickly contracting the pelvic floor muscles. For Slow Kegels- Contract the pelvic floor muscles and hold for five to ten seconds. Relax and repeat it for 10 reps. For Fast Kegels- Contract the pelvic floor muscles quickly and relax. Repeat for 25 to 50 times.
5. Squat it out
Squatting is beneficial for developing lower body strength and is beneficial during your labor, with pelvic floor is able to open and relax. Though squatting is tiring, pregnant women should practice it to strengthen the muscles needed.
Stand with your back straight against a wall, with your feet shoulder width apart, and from six inches from the wall. Keep your arms relaxed on your sides. Slide down the wall slowly to squatting position till your thighs are parallel to floor. Keep your back straight all through exercise. Hold the position for five to 10 seconds and slide back to the standing position. Repeat for five to ten reps.
6. Pelvic Tilts
Exercise your pelvic floor to strengthen abdominal muscles, to relieve backache during pregnancy and labor. Doing pelvic tilts in various positions can improve the flexibility of your back, and ward off back pain. Get on your hands and knees with your head in line with your back. Arch your back upward by pulling in your stomach. Hold the position for few seconds before relaxing. Repeat the exercise three to five times.