Maintaining a regular exercise routine during your pregnancy can assist you in remaining healthy and feeling your best. Exercising regularly throughout pregnancy can improve your posture and alleviate some common discomforts such as backaches and fatigue. There is evidence that physical activity can help prevent gestational diabetes (diabetes that develops during pregnancy), reduce stress, and increase stamina for labor and delivery.
If you were physically active before becoming pregnant, you should be able to continue in moderation. Instead of exercising at your previous level, do what is most comfortable for you right now.
Exercise can be challenging because the body undergoes so many changes during pregnancy, but it is necessary to prepare your body for delivery. Low-impact exercise during pregnancy improves endurance and prepares you for labor. Mild exercises such as swimming and walking will aid in a smooth delivery and keep you fit and in shape. It is recommended that you begin exercising as soon as your pregnancy begins. Before starting any exercise program, you should consult with your doctor and get the all-clear. So, here’s a list of 8 exercises you can do to prepare for easy delivery.
8) Side leg lifts.
Tone your thigh muscles with this exercise:
- Lay on your side, shoulders, hips, and knees aligned. Bring the leg you’re laying on forward if you don’t feel stable enough.
- To improve balance, support your head with one arm while bringing the other forward.
- Slowly raise the upper leg as high as you can without causing pain.
- Repeat on the other side.
7) Tailor sit.
This exercise increases the flexibility of your pelvic, thigh, and hip muscles:
- Sit on the floor, back straight, and soles of your feet together.
- Lean forward gently until you feel a stretch in your hips and thighs. Your back should be straight at all times.
- Hold for a few seconds before returning to your starting position.
The clamshell exercise is excellent for toning your core, hips, thighs, and pelvic floor muscles, as well as relieving back pain.
- Lie on your side, legs and hips stacked, knees bent;
- Use your lower arm to support your head;
- Maintain a straight back and make sure your toes are touching;
- Raise your upper leg, keeping the knee bent and your feet touching, and spread your knees as far apart as possible.
- Hold it for a few seconds, then lower your leg;
- Repeat on the other side.
Squats have several advantages for pregnant women. It strengthens your pelvic floor muscles, relieves lower back and pelvic pain, and is an excellent birthing position.
- Stand tall with your feet shoulder-width apart.
- Hold on to something, such as a chair, a couch, or a wall, if your stomach is bloated and you feel unsteady.
- Begin squatting while keeping your back straight.
- Ensure that your knees do not extend past your toes.
- Go as low as you can without feeling uncomfortable;
- Return to the starting position after holding the squat position for a few seconds.
4) Hip Flexor Stretch.
Stretching your hip flexor muscles will keep you limber and allow you to open your legs wide during labor.
- Put one foot in front of the other and slowly lower yourself as low as possible;
- Make sure your front leg is bent at a 90-degree angle and your knee does not extend past your toes.
- Lean forward onto your front leg and hold the stretch for a few seconds.
- Repeat with other legs.
3) Forearm plank.
The plank is an excellent core exercise because it does not directly pressure the abs, making it safe for the baby.
- Begin on your hands and knees, lower yourself onto your elbows and place your forearms on the floor.
- Straighten your legs to form a straight line with your body;
- If it’s too difficult, slightly bend your knees or place them entirely on the floor.
- Stay in this position for as long as you can before becoming uncomfortable.
2) Goddess pose.
This exercise engages the pelvic floor muscles and aids in the hip opening:
- Place your feet wider than shoulder-width apart;
- Ensure that your feet are facing outward;
- Slowly bend your knees until they are over your ankle bones.
- Stay in this position and continue to breathe steadily.
1) Belly breathing.
Belly breathing is an excellent exercise for honing your breathing technique.
- Sit in a cross-legged position;
- Close your eyes and place your hands on your stomach;
- Take a deep breath slowly;
- Ensure that your jaw, neck, and shoulders are all relaxed.
- Relax the muscles in your pelvis;
- Repeat with a slow exhalation.