Looking for the right exercises to do while pregnant? We’ve chosen our favourite simple pregnancy exercises that help you stay in shape, as well as easing aches and pains. Best of all, you can do them at home!
Yoga is one of the best pregnancy exercise routines around. Yoga is an ancient art that strives to form a connection between the mind, body and spirit. It often involves the use of deep breathing, which will come in handy when you find yourself in labour.The cat-cow movement is a simple movement that will keep both mother and baby safe. While kneeling on all fours, slowly round your back as you push into a cat pose before releasing the breath and flattening your back. This movement can reduce the back pain that you feel later in your pregnancy.Another good movement is a side lay. Lay down on your right side with your right hand holding your head and a pillow placed between your knees. Take a few deep breaths while in this position before slowly releasing your breath.
Pilates was designed to help patients recovering from injuries and patients with limited mobility, so it’s perfect for pregnant women. Many of the exercises strengthen the core muscles, which can help you when it comes to your posture and balance, but you’ll also learn movements that can help you battle labour pains. Some women even find that their contractions lessen when they take Pilates classes.
If you’re interested in the idea of taking a Pilates class, meet with the instructor beforehand. Talk about what stage of pregnancy you are in, and ask for suggestions on alternative movements you can do in class. A good instructor will recommend ways to adjust the routine.
Make sure that you avoid any movements that involve supporting your weight with your hands or sitting on your stomach. Laying on your stomach can feel uncomfortable and disrupt the baby, while resting on your hands can cause carpel tunnel syndrome or weaken the muscles in your hands.
When you need a good pregnancy exercise that you can do at home, turn to simple stretches. These stretches strengthen the muscles in your body and relieve the aches and pains that you feel during your pregnancy.
One good stretch is the pelvic tilt. Stand up straight with your back pressed against the wall, and gently press back until your lower back touches the wall as you inhale. Slowly exhale as you release the position and move your back away from the wall.
If you have a fitness ball handy, try the torso rotation to reduce pressure on your lower back. Sit flat on the floor with your legs straight out in front of you and the fitness ball in your hands. Lift the ball straight out in front of you and slowly move as far to the right as you can before coming back to center and twisting to the left.
These simple exercises can help you stay fit throughout your pregnancy, alleviating muscle aches and pains and help you prepare for labour.