During pregnancy, it’s important to keep yourself fit by doing exercises from time to time. Many types of exercises can be done during pregnancy, but we will list a few. Remember, you shouldn’t do many exercises at once; it could cause problems in your body. Also, if you haven’t done such exercises before, avoid suddenly doing many at once. You should do them periodically.
Why is exercise necessary during pregnancy? Exercising helps the body adapt to the changes during pregnancy. Additionally, it increases physical strength and stability, keeps the mind calm, and helps reduce back pain. Exercise keeps the body healthy and strong, and aids in preparing for childbirth. Rest for 5 minutes after each exercise.
Important exercises include:
- Standing Side Stretch:
Stand straight on one leg, raise one hand up, and slowly lean to one side. After holding for a few seconds, return to standing straight. Then do the same on the other side. This exercise helps stretch the ribs and the side of the waist, providing comfort during pregnancy.
- Hamstring Stretch:
Sit on a chair, extend one leg forward, and lean towards the toes. Hold for a few seconds, then release. Do this 2-3 times for each leg. This exercise helps to make the back of the legs flexible and reduce pain.
- Wall Sit:
Lean against a wall with your back, then slowly bend your knees as if sitting in a chair. After holding for a few seconds, stand up straight. This exercise helps strengthen the leg muscles and pelvic floor.
- Pelvic Rock:
Lie on the floor, bend your knees, and keep your feet on the floor. Lift the pelvic area upwards, then lower it back down. This exercise strengthens the lower back and pelvic floor and can assist during childbirth.
- Hand-and-Knee Stretch:
Support yourself on your hands and knees on the floor. First, lift one hand and the opposite leg together. Then lower them slowly. This helps increase strength and balance in the spine and pelvic area.
- Prenatal Plank:
Support yourself on your hands and toes on the floor, keeping your body straight in a plank position. Hold for 10-15 seconds. This exercise strengthens the core and helps reduce back pain during pregnancy.
- Ball Sitting:
Sit on a large balance ball and gently rock your body forward and backward. This helps relax the pelvic area and can assist during childbirth.
- Light Weight Arm Lift:
Holding light dumbbells, extend your arms straight out in front and slowly lower them. This strengthens the arm muscles and increases upper body strength.
- Hip Circle:
Kneel on the floor and draw small circles with your hips. This helps relax the pelvic area and reduce back pain.
- Side-Stepping:
Stand in place and slowly step one leg to the side, then bring it back. This exercise helps increase the strength of the leg muscles and lower body.
- Breathing Exercise:
Practice controlling your breath. Take slow, deep breaths and exhale slowly. This helps reduce mental stress and aids in breath control during childbirth.
These don’t need to be done every day, just 2-3 times a week. If you want to know more about this topic, let us know.
