There is no denying that being pregnant is one challenging experience because there are many changes happening in a woman’s body along with the growth of her child in her belly. This even calls for more need to exercise one’s body in order to increase strength and flexibility. For busy moms-to-be, there are exercises that you can take on that will only take a few minutes of your time. If you wish, you may also consult a professional exercise instructor to recommend which exercises are best for you and if you are doing them the right way.
Benefits of Exercises during Pregnancy
Health experts say that exercising can boost mood and improve sleep. It can even help lessen pregnancy pains that most women experience. Another great benefit of exercise is that it prepares the mother for childbirth by building up endurance levels and strengthening the muscles. Plus, a good exercise while still pregnant makes it easy to get back your body shape after the child gets born. It is ideal to get on an exercise that pumps the heart, keeps the body limber and manages weight gain.
Best Exercises during Pregnancy
Kegel Exercise
The Kegel exercise helps in toning the pubococcygeal (PC) muscle. This muscle is what is used to control the flow of urine. When this muscle is exercised, it helps in preventing hemorrhoids and helps support the growing baby. It also helps in assisting labor during and after. To do the Kegel exercise, squeeze the PC muscle for 5 seconds and relax for the next 5 seconds and squeeze again. Do ten 5-second squeezes for three times a day.
Pelvic Tilt
Doing the pelvic tilt exercise is essential in having a good posture. It helps strengthen the abdominal and back muscles and helps decrease back strain and manage fatigue. You may also do the pelvic tilt standing up or with your hands and knees. An important caution to remember here is to NOT arch your back and bulge your abdomen or push with your feet. To do the pelvic tilt:
- Lie flat on your back and bend your knees.
- Breathe in through your nose and tighten your muscles in the buttocks and stomach.
- Make sure to flatten your back on the floor and gently tilt your pelvis upwards.
- Stay in place for 5 seconds and slowly breathe out.
- Relax and repeat.
- Arm/Upper Back Stretch
This exercise is also called the flying arm exercise. Do the arm or upper back stretch for 5 times. To do this, follow the steps below:
- Lift your arms and place over your head. Make sure to keep your elbows straight and your palms must face each other and stay in this position for 20 seconds.
- Slowly lower your arms to your sides and keep your back straight.
- Try to lift your arms at your back as far as possible and slowly stretch.
- Relax and repeat.
- Sit-ups
Sit-ups for pregnant women can be down in two ways, it may either be forward sit-up or diagonal sit-up.
- Forward Sit-up
- Lie flat on your back and bend your knees and slowly inhale through your nose.
- Exhale with your pursed lips and your head is lifted with hands pointing down to the knees or you may place it behind your head.
- Your chin must be towards your chest and lift your shoulders from the floor not more than 45 degrees.
- Diagonal Sit-up
- Lie flat on your back and bend your knees. Inhale through your nose.
- Your right hand must be pointed towards your left knee while your raise your head and right shoulder.
- Exhale slowly through mouth and your left knee should stay bent and your heel must be placed on the floor.
- Calf Stretch
Doing calf stretches will help easing leg cramps and make your legs stronger.
- Lean against the wall or a strong surface.
- Reach for one leg behind you but make sure to keep your heel on the floor.
- Lean on the wall or surface and slowly stretch your calf more.
- Stay in place for 20 to 30 seconds.
- Relax and repeat with other leg.
Tags:
- arm exercises during pregnancy
- benefits of exercise during pregnancy
- best exercise during pregnancy
- best exercises during pregnancy
- core exercises during pregnancy
- exercises during pregnancy
- exercises to avoid during pregnancy
- exercising during pregnancy
- good exercises during pregnancy
- leg exercises during pregnancy
- pregnancy exercises
- safe exercise during pregnancy
- best exercises during pregnancy
- best exercises during pregnancy second trimester
- best exercise during pregnancy third trimester
- best exercises for pregnancy
- best exercises early pregnancy
- best activities during pregnancy
- best exercises for pregnancy weight loss
- best exercises for pregnancy back pain
- best exercises for pregnancy sciatica
- best exercises for pregnancy ball
- pregnancy exercises - first trimester
- pregnancy exercises third trimester
- pregnancy exercises at home
- which month to start exercise during pregnancy
- pregnant exercise for easy delivery
- early pregnancy exercises at home
- exercise in pregnancy 2nd trimester
- pregnancy exercises at home third trimester
pregnancy exercises,pregnancy exercise,exercise during pregnancy,pregnancy,pregnancy exercise third trimester,pregnancy exercise for normal delivery,pregnancy workout,exercises during pregnancy,exercises during pregnancy 1st trimester,pregnancy exercises 3rd trimester,pregnancy exercises third trimester,pregnancy exercise for easy delivery,pregnancy exercises second trimester,pregnancy exercises for easy delivery,pregnancy exercise for easy labor
pregnancy,pregnancy
test,pregnancy symptoms,pregnancy week by week,pregnancy care,pregnancy
diet,healthy pregnancy,pregnancy test at home,healthy pregnancy tips,early
pregnancy symptoms,pregnancy tips,first trimester pregnancy,pregnancy
signs,pregancy,signs of pregnancy,science of pregnancy,week by week
pregnancy,pregnancy tips bangla,pregnancy test negative,early signs of
pregnancy,positive pregnancy test,negative pregnancy test
