No other feeling can be compared to the warm rush that goes through you when you finally get to look at those two tiny pink lines which fortell your pregnancy. That kind of happiness is heady, indeed. But pregnancy is not so easy too. It is typically divided into three trimesters and as it progresses along, your body undergoes all kinds of changes. Pregnancy also results in some conditions which may cause discomfort but do not significantly interfere with your daily life. However, to make your pregnancy more comfortable, it is imperative to maintain a good diet, exercise and to take proper rest. This post mainly deals with the exercise part of the pregnancy. Don’t worry, pregnancy exercises don’t necessarily entail heavy work out sessions or equipments. All doctors agree that pregnant women should keep moving. It highly decreases the chances of back pain, makes you more energetic and also ensures that you return to your pre-pregnancy body shape after delivery. Some of these exercises are listed below.
You will need a sturdy chair for this particular exercise. All you have to do is to stand parallel to the back of the chair. Rest your hand that is closest to the chair on it and keep your feet parallel and hip- distance apart. Now, turn out your toes and knees to 45 degrees and pull your belly button up and in. Bend your knees and lower your torso as comfortably as possible. Make sure that you keep your back straight while doing so. Straighten your legs in order to return to your starting position. Repeat for reps. This exercise not only improves your balance but also strengthens your hamstrings, quadriceps and your butt.
9. Walk, walk, walk.
This is simple yet effective. Pregnant women must be active and up and walking. Walking does not jar your feet and ankles and it does not require any equipments. You just need a good pair of shoes. It keeps you fit and can be done throughout the nine months of your pregnancy.
8. Pelvic Tilts.
Pelvic tilts are amazing as they improve the flexibility of your back and get rid of any back pain. They also make your abdominal muscles strong and ensure easy delivery. Pelvic tilt can be done in various positions but the easiest way to do it is to get comfortably on your hands and knees while keeping your head in line with your back. Now, pull in your stomach and arch your back upward. Try to hold this position for several seconds. Then, relax your stomach and back and go back to the initial position. Make sure that your back is flat and your stomach is not sagging. Repeat this exercise atleast 3-5 times.
For this particular exercise, get down on your hands and knees and stretch your legs out. Make sure that your hands are directly under your shoulders and firmly on the mat. Keep your knees lifted so that your body makes a straight line. Without arching your back or letting your stomach sag, hold the pose for a few seconds and then, relax. This strengthens your core, back and arms.
Swimming is considerd to be one of the best exercises for pregnant women. It not only works your large muscle groups but also provides cardiovascular benefits. It is safe and it greatly reduces swelling and also allows you to feel weightless inspite of the extra weight that you are carrying on your body. So swim away all your pains!
Squatting is mostly helpful during labor as it opens the pelvic outlet more , allowing more room for the baby to descend. Since it is tiring to squat, you can practice it throughout your pregnancy. The easiest way to do this would be to stand against a wall. Keep your back straight and your arms relaxed at your sides. Now, slowly slide down the wall and squat so that your thighs are parallel to the floor. Try to hold the position for 5 to 10 seconds and then, stand back up. Repeat a few times.
4. Tailor Sitting.
Sit on the floor or on a mat with your back straight in a butterfly position. In a butterfly position, your feet are joined together as your knees drop to the floor. Use your elbows to press both your knees down to the floor as comfortably as possible. You may feel a little stretch in your inner thighs. Don’t move your knees up and down rapidly but try to hold the position for 10 to 15 seconds. If it becomes difficult to keep your back straight then, start by taking the support of a wall. This exercise will not only make your back, thighs and pelvic muscles stronger but will also improve your posture. It makes your pelvic joints flexible and improves blood flow to your lower body. All these will ease your delivery.
There is no doubt about the benefits of yoga in your daily life. However, if you are to do yoga during your pregnancy, it will not only keep your body flexible and lithe but will also allow you to relax your body and calm your senses. In order to give your heart a workout too, you can add walking and swimming to your daily routine too.
Kegel exercise is also known as pelvic floor exercise. The muscles in our pelvic floor help support the pelvic organs which include the uterus, bladder and bowels. Kegel exercises help tone these muscles. Kegel exercise can be done in two ways: either by holding or by contracting the pelvic floor muscle.If you want to take it slow then, contract your pelvic floor muscle and hold it for 3 to 10 seconds. Relax and repeat upto ten times. For a faster pace, contract and relax your pelvic floor muscle in succession and at a faster pace. Do this atleast 20 to 25 times.
1. Pelvic Stretches.
These stretches are considered extremely helpful if you want to have a healthy and normal delivery. You’ll need a pillow or a ball or a chair for this exercise. To do this, keep your feet firmly on the ground and then, stretch your legs away from each other. Make sure your back stays upright all the time. This causes your pelvis to stretch. Repeat this exercise 10 to 20 times.
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