Exercises for Pregnant Women
Exercising and being fit during pregnancy is essential for both the expecting mother as well as the baby. Read on for some easy and safe exercises for pregnant women in this article.
While most of us must be wondering whether exercising while pregnancy is safe or not, let me tell you that a pregnant women should exercise throughout her pregnancy, as it helps in strengthening muscles and building endurance that prepares the mother for childbirth. Pregnancy exercises help preventing common problems like back and hip pain, strained ligaments, constipation, prolapsed organs and incontinence due to stress on the musculoskeletal system. Along with this, these exercises help curing morning sickness, tone muscles, manages weight gain and makes it much easier to get back in shape after the delivery. Therefore, here are some great exercises for pregnant women at home, that will boost your mood and self image and overall health.
Exercises for Pregnant Women
Stretching Exercises for Pregnant Women
- Neck Rotation: For this exercise, you need to relax your neck and shoulder, and drop your head forward. Slowly rotate your head to your right shoulder, then to the center and over the left shoulder. Do four slow rotations in each direction.
- Shoulder and Ankle Rotation: First take your shoulders forward and rotate them up towards your ears and then back down. Now for ankle rotation, sit on a chair with your legs extended and toes relaxed. Rotate your feet, making large circles and do these rotations at least four times in each direction.
- Swim: Keep your arms at your sides, take your right arm up and stretch your body forward and twist to the side, as if you are swimming in the crawl stroke. Likewise do with your left arm and repeat the sequence ten times.
- Thigh Shift: Stand straight with your one foot about two feet in front of the other, toes pointed in the same direction. Now lean forward and support your entire weight on the forward thigh. Repeat the sequence and do four shifts on each side
Ab Exercises for Pregnant Women
- Side Bending: Rest your entire body weight on the knees and arms, move your shoulders and hips close to each other and do a light crunch. Likewise do it on the other side as well.
- Curl Up: Of all other back exercises for pregnant women, this exercise is extremely simple as all you have to do is to lie on your back and bend your knees. Then keep the hands across your chest and slightly lift your shoulders, off the floor.
- Pelvic Tilt: Stand straight with your back against the wall, keeping your heels 12 to 18 inches from the wall and knees slightly bent. Now, slowly tilt your lower back towards the wall until your lower back flattens against the wall. Remain in this position for a few seconds and then come back to the initial position.
- Roll Backs: Out of many exercises for pregnant women with back pain, roll back is highly effective in curing the pain. Here you have to sit erect on the floor with your knees folded. Then try to bend your back in the backward direction and stay in that position as long as it is comfortable.
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These were few basic exercises for pregnant women in first trimester, as well as throughout the pregnancy, that will help increase strength and flexibility. However, high intensity exercises, prolong standing, or exercises that require lying on your back after first trimester should be avoided. Make sure you don’t overheat yourself and keep yourself hydrated by drinking plenty of fluids. Before starting any exercise regime, it is strongly recommended to consult your doctor or a proper trainer to avoid any complications or injuries.