AmeritusAmeritusBeing a mother is the greatest blessing for any woman. No wonder the pregnancy period can be slightly bumpy for some women, but it can be handled well if you are managing to exercise. At the same time, most pregnant women ponder upon what goes inside their bodies but forget about inculcating a good exercise routine. Exercising in pregnancy can make a big difference in your overall well-being and can help with easing aches and pains, avoiding weight gain and experiencing a safe and normal delivery.
Before getting onto this path, it is essential to know which exercise is best suitable for you during pregnancy. There are different exercises that will help you focus on the core muscles and improve muscle tone, strength, as well as endurance. Different parts of fitness will also help you to be physically fit even after the delivery.
The foremost thing to do before indulging in a workout routine while pregnant is to have a conversation with your doctor. However, for most pregnant women, a carefully curated exercise routine is safe and healthy.
Also, if you are having a healthy pregnancy period, then exercising won’t lead to miscarriage, a preterm baby, or a baby with low birth weight.
A healthy and pregnant woman needs around 2½ hours of exercise during pregnancy every week. However, the exercise should be of moderate intensity. In other words, moderate-intensity exercises allow you to be active, sweat enough, and increase your heart rate. For instance, a simple brisk walk is the best moderate-intensity aerobic exercise or activity. There are many other forms of exercise that you can perform during your healthy pregnancy period.
It is essential to start slow and gradually add repetitions of exercise to your routine. While doing any exercise, a pregnant woman needs to be careful not to fall or lose balance. If any exercise is making you uncomfortable, then you can skip it.
Here are some exercises that you can do during your pregnancy:
Wall pushups
This exercise is done by standing and facing a wall. You need to keep the knees apart at your comfort level. Then, place your hands on the wall and at your shoulders’ level. Try to bend the elbows slowly and then lower your chest until your chin gets close to the wall. It is essential to keep the back straight while doing this exercise. Try to gradually increase it to 15 repetitions.
Leg raises
You can try this exercise during pregnancy. Leg raises will help you to strengthen your back as well as your abdominal muscles. Initiate the exercise on your hands and knees, and try to keep the arms straight and hands under your shoulders. Try to lift the right knee and straighten the leg. Also, ensure that your raised leg is parallel to the floor, and later, try to put the knee back on the floor. The same process should be repeated on the other side. You can gradually do ten repetitions on every side.
Modified side plank
This exercise allows you to practice balance as well as work the muscles on one side of the body. Modified side plank is done by initially lying on the left side and raising yourself on the left forearm. Then, place the left shoulder on the left elbow. While doing this, try to keep shoulders, hips, as well as knees all lined up. You can rest the right arm on the side of your body. Try to hold yourself in this posture for a few seconds. Then, slowly lower yourself to the ground. Do ten repetitions of this and repeat on the right side.
Supported v-sits
Another exercise you can do during your pregnancy period is supported v-sits. This is done by sitting on the floor and leaning your back against the trainer. Try to keep your feet flat on the ground and your arms straight in front. Then, try to lift the right foot off the ground. This is to be done till the right leg is in a parallel position with the ground. Try to hold yourself for a few seconds and get back to the initial position. Do the same with your left leg.
One-leg v-sits
After getting comfortable with the v-sit, then go for a one-leg v-sit. This is done by sitting straight on the trainer and placing your feet flat on the ground and arms straight in the front. Try to lift the right foot and lean backwards. This is to be done till you feel the tightening of your abdomen muscles. Try to hold for a few seconds and get back to the original position. Repeat the same process by using your left leg.
Seated deadlifts with resistance tubing
This exercise is done with resistance tubing and targets the lower back muscles. Start the exercise by sitting straight on a fitness ball or solid chair. Place your feet on the ground and hip-width apart. While doing this exercise on a fitness ball, it is essential to have someone around. However, place the tube under the arch of the feet and hold it. Try to lean forward from the hips and bring the torso towards the thighs. Later, get back to the original position. This is an intense exercise, so do it carefully.
Step-ups
To do this exercise, a small step stool is required. Or you can always use the last step of your stairs. Try to do this exercise near a wall or railing for additional balance or support. Use the first foot and move your body up on the step. Then, bring the other foot and step backwards. This is to be done by changing the first foot every time you step up. Also, while doing this exercise, keep your back straight and feet completely on the step. After a few repetitions, you can stop doing this exercise till you are unable to keep your back straight.
Exercising in pregnancy has various mental and physical benefits. You can maintain a healthy pregnancy period by inculcating the above-mentioned pregnancy exercises. However, it is essential that before getting into any pregnancy workout routine, you consult the doctor. Ameritus Hospital can be of great help to those who need it. We have trained doctors and gynaecologists who can help you have a wonderful, safe, and healthy pregnancy period. The incorporation of modern technology with top-notch medical services allows us to guide you correctly and have a safe baby delivery.
