Pregnancy is the best phase in a woman’s life. With lots of expectations, there is a nervous energy to see the little one. However, it is also the phase where you need to stay active.
The more active you are – the more you’ll be able to lose pregnancy weight. And if you practice exercise during pregnancy, it will help you cope with labor pain and get you back to shape after delivery.
Exercising during pregnancy is an excellent way to reduce lower back pain – and pregnancy stress. Most women still believe that exercise can be dangerous for their babies, which isn’t true.
In fact, by focusing on your pregnancy exercise routine, you’re less likely to experience pregnancy-related issues and labor pain.
For most pregnant women, exercising is safe. But if your pregnancy is complicated, you can talk to your doctor and follow the advice.
What exercises are safe to do during pregnancy? Let’s find out.
1. Walking and swimming
For simple exercises, you can stick to basic ones like brisk walking or swimming.
- A brisk walk is a great workout, as it does not strain your muscles and joints. It’s the best exercise to stay vigorous.
- The water supports your growing baby – and moving against the water keeps your heart rate normal.It is also good for your joints.
- Women with lower back pain can try swimming as an option.
2. Stomach strengthening exercise
As your baby grows, the hollow in the lower back increases, which leads to back pain. So, it is vital to practice stomach strengthening exercises.
- You can start in a box position with the knees under your hips, keep your hands under the shoulders with fingers facing forward, and abdomen lifted but back straight.
- Pull your stomach and raise your back towards the ceiling.
- You need to curl your trunk and allow your head to relax. Don’t lock your elbows.
- Hold for a few moments and return to the box position, don’t hollow your back.
Practice this exercise slowly about ten times, making your muscles work harder. But only move your back as far as possible for complete comfort.
3. Pelvic floor exercises
Pelvic floor exercises are a must in pregnancy, as they help strengthen the pelvic floor muscles. It can help to reduce pregnancy-related stress and incontinence after pregnancy.
- You can close your bottom – and draw in your vagina, as you’re gripping a tampon. Also, grip your urethra – as if to stop the urine flow.
- Do this exercise quickly by tightening and releasing the muscles, then slow down and hold the contractions for as long as you can. Try to count at least 10.
- Try doing three to four sets, but only if you’re comfortable.
You can practice pelvic floor muscle exercises during coughing and sneezing for relief.
4. Yoga or Pilates session
You can tell your fitness trainer or yoga instructor that you’re pregnant. Yoga is an excellent way to stay flexible and healthy throughout your pregnancy. In fact, there are so many prenatal yoga asanas that can benefit you and your baby.
- Once you discuss your comfort level with your instructor, he can help you modify the poses depending on your comfort level. But, some poses may be unsafe for pregnant women such as – flat on the back or lying on the belly.
There are some gyms and community centers- that hold special pre-natal yoga sessions for pregnant women.
5. Low impact aerobics
Low-impact aerobics can be a fun exercise during pregnancy. The sessions are light – and you’ll always have one foot on the ground or the equipment.
- You can use a stationary bike or elliptical machine for low-impact aerobics sessions.
- Low impact aerobics sessions won’t put any strain on the body as high-impact exercises do.
- You need to avoid exercises like jumping jacks and jumping rope, as these exercises might be risky for you.
Modify the exercises by talking to your instructor, as it is essential to feel comfortable.
What exercises should you avoid during pregnancy?
There are many sets of exercises that can be harmful if performed during pregnancy:
- Activities where you need to put pressure on your body or where falling is likely
- Holding your breath for a long time during a breathing exercise
- Contact sports such as basketball and football
- Activities that require jumping bouncing – and skipping
- Any exercise that may cause abdominal trauma
- Deep knee bends and double leg raises
- Exercises that require lying on your back or pressure on your belly
- Heavy gym exercises or strenuous exercises
- Exercises in humid or hot weather can make you feel uncomfortable
Exercise is good for pregnancy,
Physical activity can help you relax and keep your spirits high during pregnancy. It helps gain the right amount of weight and prevents discomfort.
Additionally, it can help you manage stress and help you sleep well. You can reduce the risk of pregnancy complications with a proper exercise regime.
In short, it prepares your body for birth and labor. But remember to talk to your doctor before starting with a particular exercise.
