Pregnancy is a miraculous process that comes with its own emotional and physical challenges. The physical challenges can be overcome by doing Antenatal exercises, these exercises are specially designed for pregnant women to help them have an easy pregnancy and prepare the body for labor. Common pregnancy issues like swelling, fatigue, and back pain can be reduced by doing these exercises. This post will discover some safe Antenatal exercises that will help pregnant women physically and mentally!
What are Antenatal Exercises and What are their benefits during pregnancy?
Antenatal exercises refer to physical activities that are invented especially for pregnant women to help them stay physically and mentally fit during pregnancy. These exercises primarily focus on preparing the body for labor and reducing common pregnancy issues such as back pain, swelling, and fatigue. These low-impact exercises concentrate on strengthening key muscle groups and improving flexibility that ensures a smooth pregnancy journey. If followed consistently, Antenatal exercises can be very useful for expecting mothers.
Doing antenatal exercises has a lot of advantages for the mother and her baby. These exercises strengthen pelvic muscles, reduce back pain, and improve posture. These exercises help to develop flexibility and stamina to prepare the body for childbirth. Furthermore, these exercises also help to alleviate mood and energy by releasing endorphins, which reduce stress and anxiety. It also promotes better sleep and improves circulation, which decreases the risk of swelling. Expecting mothers can also do yoga and breathing exercises as they deepen the bond between the mother and the child.
Antenatal exercises not only contribute to a smooth pregnancy but also help in a quicker recovery after childbirth.
Best Antenatal Exercises for Pregnant Women
Following are some exercises that can help pregnant women have an easy and smooth pregnancy:
Walking
Walking improves circulation and is gentle on the joints. It also keeps the person active without overexertion and can be done anywhere.
Prenatal Yoga
It improves flexibility, helps to relieve stress, and also helps with breathing techniques that can be useful during labor.
Swimming
It helps to reduce swelling and supports the weight to relieve back pain. It also helps in improving cardiovascular health.
Kegel Exercises
They help strengthen pelvic floor muscles, which can help in bladder control and assist in postpartum recovery as well.
Pelvic Tilts
Pelvic exercises also known as Cat-Cow stretch, help to reduce back pain as well as improve posture as the belly grows.
Side-Lying Leg lifts
These help in strengthening the hip and thigh muscles which helps in supporting the changing body. It also reduces discomfort.
Low-impact Aerobics
It boots stamina and energy levels, which helps pregnant women prepare for labor and also helps in maintaining a healthy weight.
Seated ball exercises
Helps to improve balance, core strength, and pelvic mobility comfortably.
Deep Breathing exercises
Reduces anxiety, and improves oxygen supply for both the mother and her baby.
These exercises have many advantages but always consult a doctor before starting any exercise. Another tip is that pregnant women should avoid lying on their back after their first trimester and should stay hydrated all the time.
Exercises to avoid during pregnancy
Now let us learn about those exercises that can cause potential harm to both the mother and her baby:
High-impact exercises
High-impact exercises such as running, jumping, or any exercise that requires quick and hard landings should be completely avoided as they can put excessive strain on your joints and thus increase the risk for injuries.
Exercises that require lying on the back
Crunches, sit-ups, and certain yoga pose like the "supine" position require lying on the back which should be avoided after the first trimester because lying flat on the back can compress the vena cava (The large vein carrying blood to our heart) resulting in reduction of blood flow to both the mother and her baby.
Hot Yoga & Hot Pilates
These exercises are normally done in heated rooms. Pregnant women should avoid these exercises as overheating can lead to dehydration and dizziness which may cause harm to the baby.
Twisting Movements
Twisting yoga positions or exercises that involve deep twists can strain the back and abdominal muscles especially as the belly grows and the center of gravity shifts.
Heavy weightlifting
Weights that are too heavy or exercises that require lifting heavy loads overhead can increase intra-abdominal pressure and strain the back, pelvis, and joints. It may also cause balance issues like dizziness.
Sports
Women who are into sports like basketball, soccer, and any sport that has the risk of falling should be completely avoided as they have a high risk of falling and getting injured which can cause harm to the baby.
High-Risk sports
High-risk sports such as skiing, horse riding, or scuba diving have the risk of falling and injury that can cause harm to both the mother and the child.
Abdominal exercises (After 2nd & 3rd Trimester)
Exercises that put pressure on the abdominal area should not be done as they can strain the muscles and ligaments.
Excessive Stretching
Excessive or overstretching exercises especially those which target the hip, hamstrings, and lower back shouldn't be done as they may soften the ligaments and joints.
High Intensity Interval Exercises (HIIT)
Jump squats, burpees, and other high-intensity exercises should be avoided as they may place strain on the body, especially on the joints and pelvic area.
A sample Weekly Antenatal Exercise Routine
Below is a sample weekly antenatal exercise routine that can be followed or modified at your convenience:
Monday
Warm-up
Cardio (Walking or Swimming)
Strength training (Squats, Pelvic tilts)
Stretching
Tuesday
Prenatal Yoga or Pilates (Focus on core and flexibility)
Wednesday
Warm-up
cardio
Kegel exercises
Stretching
Thursday
Strength training (Bridges, Side-Lying Leg lifts)
Cardio (walking)
Cool down
Friday
Prenatal aerobics
Pelvic tilts
Stretching
Saturday
Light walking
Stretching
Sunday
Rest day
Staying active during pregnancy by following the above Antenatal exercises can be highly beneficial for both the mother and the child. It will not only ensure an easy and comfortable pregnancy but will also help in quick postpartum recovery. However, when doing exercises if you feel any pain, dizziness, or shortness of breath then stop immediately. Always consult your healthcare provider before starting any exercise especially if you have complications like gestational hypertension or preeclampsia. If any movement feels uncomfortable then modify or avoid it. A balanced routine can help pregnant women lead a healthier and more comfortable pregnancy. Best wishes to both the mother and the baby for a happy journey throughout this beautiful experience!
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