Must Do Pregnancy Exercises for Normal Delivery
Pregnancy exercises contrary to the myths and beliefs of being harmful, are in fact helpful for the mother’s health and increase the probability of a normal delivery. Performed in the right form and intensity, exercising during pregnancy is actually advisable.
Few people think it can be harmful to workout during pregnancy. In reality, during pregnancy physical exercise keeps mom healthy and improves the likelihood of normal delivery. Exercises can be classified into 3 pregnancy stages
- 1st Trimester (first 3 months)
- 2nd Trimester (13-27 weeks)
- 3rd Trimester
Here are 6 efficient workouts that you can do for normal delivery during your pregnancy
1st Trimester Pregnancy Exercise
It is highly recommended to avoid lifting weights and doing intense workouts for the first 3 months of pregnancy.
It is necessary to warm up before beginning any workout.
- Head nod-1 set (up and down) of 10 reps
- Then Head circles (clockwise and anti-clockwise) – 1 set of 5 reps
- Head tilt – 1 set (right and left) of 10 reps
- Arm circles (clockwise and anti-clockwise) – 1 set of 10 reps.
- Shoulder Circle – 1 set of 10 reps (clockwise and anticlockwise)
- Side lungs – 1 set of 5 repetitions
You are now prepared for the workout.
- Start by leaning your head back, pressing the back of a wall, separating your feet from the hip width, and relaxing your shoulders.
- Bring your feet in the front, away from the wall, standing against the wall.
- Imagine sitting on a chair and dropping your waist slowly.
- Take your hands above the head and pull them down gently on either side of your head against the wall. 1 Set of 10 repetitions.
Bridge or Hip Raises
- Starting posture: Lie on the floor flat and bend your knees, put your arms under your hips
- Raise your hips gently and attempt to keep your torso in line with your shoulder
- Hold for a second and return to the original position
Start by lying on the floor by your side with bent knees and an arm under your head, while touching the ground supports the other arm under your body. Keep one on top of the other your heels.
- Press your heels together and raise your arm to the highest possible height.
- Pause for a second and return to the starting place.
- Repeat on the other hand for five counts.
This exercise helps to tone muscles, abs, thighs, buttocks and pelvic floor. As your tummy grows through pregnancy, it is advisable to do this exercise against the wall with the back.
Walking is essential during pregnancy, but avoiding brisk walking. It helps the mother to be more flexible and helps to avoid depositing fat in the body. Walking twice a day for at least 30 minutes is sufficient. It’s common to have some nausea during the first trimester. So keeping a light workout routine is highly recommended. The mother feels better in the second trimester, and this is a perfect phase for exercises that would help in easy delivery.
2nd Trimester Pregnancy Exercise
The second trimester (13-27 weeks) or honeymoon stage is comparatively easier because it generally resolves symptoms of vomiting feeling by this time. Abdominal cramps are prevalent and the baby’s motions are readily felt as frequent uterine contractions occur. Workouts are generally secure in this stage, but in consultation with your doctor is better achieved.
- Assume yourself in a cat pose with flat palms and pointed toes on the floor
- Arch your back softly; bend your head down so that the shape of your spine is curved.
- Hold for a second this posture and then return to the starting place, relax and repeat.
Side Plank (Modified):
- Take up your torso, with your elbows and forearm to support your body, and feel the stretch in your abs and back.
- Be in this position as long as you can take your body back to its original place slowly.
- Do the same thing on the other side.
3rd Trimester Pregnancy Exercises
Heavy pregnancy exercise must be prevented in the third trimester as heavy and exhausting exercise such as lifting heavy weights can trigger problems such as amniotic fluid leakage, for instance.
It is vital to exercise the muscles of the pelvic floor when you prepare from labor. Kegel exercises concentrate on enhancing pelvic floor muscles for ordinary delivery. Try to stop the flow of urine without using your abdominal muscles, thighs or buttocks to isolate and exercise these muscles. Start by sitting comfortably on the exercise bench with a straight back for slow Kegel exercises.
Slow Kegel exercises
- Hold the contracted muscles for 3-10 seconds for 10 sets.
Fast Kegel exercises
Contract and relax the muscles of the pelvic floor 25-30 times before relaxing for 5 seconds, and perform 4 sets of exercise.
Begin by standing straight at shoulder width distance with feet.
- Flexing your knees will perform a simple squat.
- Relax your pelvic area.
- Breathe deeply at least five times while squatting.
- Return to the starting position gradually.
Asanas such as yastikasana, vakrasana and konasana are highly recommended for expecting mothers as these poses increase flexibility and endurance.
A proper exercise routine for a pregnant lady can be very helpful in increasing the chances of normal delivery, as well as reducing labor time and pain. To ensure safe practices, the doctor should be asked to exercise in detail and perform them under supervision.
Also Read: Exercise Sessions With Your Baby At Home