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Exercise During Pregnancy

a pregnant woman exercising

Pregnancy

Pregnancy is that period of time the woman excitedly waits for a long time. So. to have a healthy pregnancy that is from maintaining the health of your physical body to your emotional mind, exercise and yoga become magic to every woman.

There is a myth that a woman should do exercise during pregnancy as it may cause ill health to her. Instead doing the right exercise and yoga during pregnancy is always advisable by the doctors as exercise is very helpful during pregnancy.

Some rules and instructions should be followed before doing exercise during pregnancy that will be helpful for both mother and child.

  1. Always wear comfortable clothes during pregnancy so that your blood circulation is not disturbed throughout the body.
  2. It is always advisable to stay hydrated during this period so Drink lots of water and stay hydrated.
  3. Maintain a normal room temperature that is neither too hot nor too cold that can affect your body system functioning. 
  4. Always wear stable footwear that is comfortable to wear.
  5. You should practice some warm-up exercises like stretching that will help you get rid of body pain and aches but do not overdo it if you are so tired.
  6. Avoid standing for a long time or sitting for a long time in the same position that can cause pain to your body.

When a pregnant woman performs exercise based on the phases of pregnancy that benefit, the woman prepares for normal and easy delivery without any pain.

First Trimester Pregnancy Exercises 

The first trimester is the first three months so it is very delicate for the mother and she should avoid lifting any heavy weights and do any extreme exercise that may tire her too much. You can do light exercise but that is also on the recommendations of the doctor.

1. Wall Slide: The exercise helps in stabilizing your spine and lower abdomen.

Steps:

  • Stand touching your back against the wall and bring your feet away from the wall to the front.
  • Then slowly bring your waist down as if you are sitting on a chair and your thighs parallel to the floor while doing the pose.
  • Bring your hands up like rising above your head and touch to the wall and resting on it and then slowly bring your hands down to the side of your head.

2. Hip Raises: The exercise helps you strengthen the buttocks and helps during labour.

Steps:

  • Sit on the floor and lie on your body and then bend your knees and place your palms under your hips.
  • Then move your hips upward slowly so that it should be in line with your shoulders.
  • Hold the position for a few seconds and then come back to normal position.
  1. Walking helps pregnant women to be more flexible and hence walking is much important during pregnancy.

Second Trimester Pregnancy Exercises 

The second-trimester phase is between 13-27 weeks, in this phase symptoms of vomiting sensation occur.  Cramp in abdominal pain, and movements of the fetus are observed causing uterine contractions. So workout during this phase is safe but on the advice of the doctor.

1. Pelvic Tilt: This exercise strengthens the pelvis and helps during the labour period. This exercise also relieves back pain during pregnancy. 

Steps:

  • Lie in cat posture and put your palms flat and toes pointed against the floor.
  • And then put your head back.
  • Put your back in an arch way so that your spine seems curvy.
  • Hold this posture and then to a normal position.
  • Relax and then repeat the pose again.

2. Lying Cobbler Pose: This pose helps to keep your mind relaxed during pregnancy and helps in improving flexibility.

Steps:

  • Lie on the floor, legs stretched on the wall side, and rest your feet on the wall.
  • Sit on the floor and open your legs and stretch it.
  • Join both soles of the feet and hold both the ankles and bring them close to your pelvis.
  • Relax, and do not push your knees down to the floor side.
  • Keep the position for a few seconds and sit up slowly.

Third Trimester Pregnancy Exercises 

During the third trimester, avoid heavy workouts and do not carry heavyweight.

1. Butterfly Pose: This helps reduce pain in the lower back and widens your hips.

Steps:

  • Slowly sit on the ground and bring your feet together.
  • Keep the knees in an outward direction.
  • Take your heels towards your body closely.
  • Hold the position for a few seconds and breathe slowly.

2. Pelvic Stretches: kegel exercises are the best for strengthening the pelvic floor muscles, this helps to stop the flow of urine. 

Steps:

Kegel exercise: Contract and relax the pelvic muscles for a few seconds and repeat the exercise.

3. Yoga

Yoga is the most beneficial exercise for every human. For normal delivery of the child, yoga is highly advised and there are many forms of asanas that increase the flexibility of the body. There are many yoga poses like yastikasana, vakrasana, etc.

Take Away

Exercise is the best thing that keeps the body, mind, and heart healthy. And for pregnant exercise brings flexibility to the body and helps build mother-child relations. Many different poses of yoga help women to make their bodies flexible for the normal delivery of children. Thus when a woman is pregnant she should lift heavy weights but she should practice some simple poses of yoga and stretching exercises.