Contrary to popular assumptions, physical activity during pregnancy is beneficial to the mother’s health and increases the likelihood of normal birth. Exercising during pregnancy is actually beneficial if done in the proper form and intensity. Are you also a pregnant woman wondering what exercise is good for easy delivery?
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Exercising during pregnancy: Easy tricks for smooth delivery
Exercising during pregnancy is actually beneficial if done in the proper form and intensity. Here are a few exercises which can contribute to the physical wellbeing of the expecting mother as well as to ensuring a healthy and normal delivery.
1. CLAM SHELL-
The first trimester is the most susceptible time, thus mothers should avoid doing anything strenuous, such as lifting heavy weights, doing severe cardio, or doing high-intensity workouts. Gentle activity is allowed, but only after speaking with your doctor. Clam Shell is one such exercise that can be done in the first trimester.
The muscles, stomach, thighs, buttocks, and pelvic floor are all toned with this workout. It’s best to conduct this exercise with your back against the wall since your tummy grows during pregnancy.
- Lie down on the floor by your side with flexed knees. Keep an arm below your head and the other supporting your body by touching the ground. Keep your heels one on top of another.
- Press your heels together and elevate your leg to the maximum possible height.
- Pause for a second and then return to the starting position. Repeat for five counts
- Repeat on the other side.
2. HIP RAISES-
This exercise will help to stabilize the lower back as the belly grows. It also assists during labor by strengthening the buttock.
- Lie flat on the floor with bent knees and place your palms under your hips.
- Gradually elevate your hips to bring the torso in line with the shoulders.
- Hold for a second and lower down to the initial position.
3. DOWNWARD DOG-
This exercise is not recommended in late pregnancy but helps pregnant women in the second trimester to become more flexible and stretch their bodies.
The second trimester, also known as the honeymoon period, is easier because symptoms of nausea and vomiting normally disappear by this time. As uterine contractions become more frequent, abdominal cramps are common, and baby movements are easily felt.
Workouts during this phase are generally safe, but they should be done after consulting with your doctor.
- Take a cats posture by tucking the toes and spreading your fingers wide, press the floor with your fingertips.
- Bend forward and rest on your feet and palm with your fingers pressing firmly into the floor and forming an “A”.
- Bend the right knee and straighten it feeling the stretch.
- Bend the left knee and straighten it.
- Repeat as many times as you can comfortably.
4. KEGEL EXERCISE-
Kegel exercise enables the muscles that support the bladder, uterus, and bowels to become stronger. You can improve the ability to relax and control the muscles in preparation for labor and birth by strengthening these muscles during your pregnancy.
Imagine you’re trying to stop the flow of urine or avoid passing gas while doing Kegels. When you do this, you are completing Kegel exercises and contracting the pelvic floor muscles. Keep your leg, buttock, and abdominal muscles as still as possible.
Five sets of Kegel exercises every day is a good goal. Hold for a slow count of five each time you contract the pelvic floor muscles, then relax. For one set of Kegel, repeat this procedure 10 times.
- Slow Kegel exercise: Hold the contracted muscles for 3-10 seconds for 10 sets.
- Fast Kegel exercise: Contract and relax the pelvic floor muscles 25-30 times before relaxing for five seconds, and perform four sets of exercises.
Squats are beneficial because they aid in the contraction and relaxing of the pelvic muscle, as well as the reduction of labour discomfort. Using a gym ball or holder to support your position can provide appropriate pressure to your pelvic area and thighs.
- Take a deep breath and bend down to get into a sitting position.
- Take a breath and then return to your starting posture.
- Squat again, this time maintaining your elbows within your thighs and softly pressing your hips back to expand them up.
- Return to a standing posture slowly, with your feet well supported.
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