Pregnancy is an overwhelming phase in every woman’s life. You may go through a lot of physical and psychological changes during pregnancy. It is important to stay active throughout your pregnancy. Exercise during pregnancy can help improve your overall well-being. If you’re worried about excessive weight gain during pregnancy, we are here to help you on your pregnancy fitness journey. Here is a detailed outlook on some safe exercises pregnant women can try at home to keep their bodies fit.
Exercising during pregnancy is safe and does not harm your baby. Regular exercise reduces the risk of pregnancy complications. If you are in a high-risk pregnancy, you must consult your doctor before you start your exercise regime. Here are other benefits of regular exercise for pregnant women:
● Exercise helps to relieve stress
● Regular physical exercise reduces the risk of gestational diabetes and other pregnancy risks.
● It eases pregnancy discomforts like constipation, cramps and body aches.
● Your body becomes flexible and increases the chances of normal delivery.
Here is a list of pregnant exercises for easy delivery
Lower your body as far as you feel comfortable. Keep your back straight and squeeze your glutes. Now, return to the normal position. Repeat the same exercise five times. The pelvic floor muscles support your uterus and other organs. Squats help to strengthen the pelvic muscles and help to treat urinary incontinence. Squatting regularly can help to ease back pain and resolve digestion issues. It helps to improve the flexibility of your body, increasing the chance of vaginal delivery.
Tighten your abdominal muscles by lying on your back. Keep your feet flat and bend your knees. Press your lower back against the floor for 6 seconds and relax. Repeat this move 6 to 12 times. It is a great workout for changing your baby's position for easy labour and strengthening your abdominal muscles.
To perform this exercise, you must be on the floor using your hands and knees. Make fists and use them to support your body on the floor. Your hands must be under your shoulder and knees under your hips. Make sure your head and neck are in a neutral position. Bring your shoulder blades together. Now raise one arm and one leg. Hold in this position for a few seconds. Relax and repeat, raising the other arm and leg. It is an excellent workout to strengthen your back and pelvic muscles.
To perform this workout, you must lie on your sides. Place your knees and feet bent together. Use your hand to support your head. Now, try to tighten your abdominal muscles. Now, raise your knee and hold in this position for a few seconds. Relax and continue this exercise on alternate sides. It is a great way to stabilise your pelvic floor during pregnancy and ease pubic pain, which is common during pregnancy.
Lie on your sides, bending your knees. Now raise your body until your forearm, keeping your shoulder above your elbow. Your hip, shoulders, and knees must be lined up. Hold in this position for a few seconds. Relax and repeat the same on the other side. This is one of the best pregnancy exercises of the first trimester to improve your abdominal strength and balance.
Lie down, start tightening your pelvic muscles for 3 to 5 seconds, and relax. Repeat this exercise several times. Try increasing the squeezing time. Practice this exercise when you suffer from urinary incontinence and constipation during pregnancy.
This is one of the best pregnancy exercises for the third trimester. Place your hands and knees on the floor. Lift your head towards the ceiling and round your back. This is an ideal workout to ease stress and improve circulation.
Prenatal yoga is a preferred choice of exercise among pregnant women. It keeps your muscles toned and improves the circulation. It helps you master breathing techniques, easing stress during labour and delivery. Practising prenatal yoga helps to relax the pelvic muscles and opens up the pelvic region for a smooth delivery.
It is a safe workout for pregnant women. To perform this exercise, you need to stand upright, facing a wall. Lower your chest and bend your elbows. Hold in this position for a second or two. It helps reduce the strain on the back and is perfect for weight management during pregnancy.
Place your arms straight under your shoulders. Lift one knee and keep your leg parallel to the floor. Now, bring it back on the floor, relax, and repeat this exercise on the other side. It is a great way to improve blood circulation and strengthen the back and abdominal muscles. It helps relieve back pain during pregnancy.
Exercising during pregnancy is safe. It is a great way to improve the overall well-being of your baby. It prepares your body for labour and delivery. Make sure you practice pregnancy-safe exercises at home. Always consult your doctor before you start with workouts during pregnancy.
1. Which exercises are safe during pregnancy?
Here is a list of safe exercises to be practised during pregnancy.
● Squat
● Cat Cow Pose
● Pelvic Tilt
● Kegels
● Bird Dog
● Leg lifts
2. What are the 10 rules of safer exercise while pregnant?
● Keep it slow. Never overdo it when you are starting with your exercise regime during pregnancy.
● Always consult your doctor before you start exercising during pregnancy.
● Keep your exercise routine simple in the first trimester.
● Do not lie on your back for a longer time.
● It is better not to exercise during hot and humid weather.
● Always exercise with a person who can help you with support.
● A big no to exercise that demands sudden moves and turns.
● Try increasing your fluid intake.
● Eat a balanced diet.
● Perform only the exercises that are safe during pregnancy.
3. Which exercise moves are not safe for pregnancy?
● Lying on the back for a long time
● Waist twisting movements
● Advanced abdominal moves
● Holding your breath
● Bouncing while stretching
4. What is the best exercise for 9 months pregnant?
Pelvic stretching, squatting, walking, and prenatal yoga are safe exercises to practise in the ninth month of pregnancy.
