Congratulations on your pregnancy! Now that you’re officially the ‘lady with the baby’, chances are, you may be going through a mental list of what changes you need to make in your life, (may also read as: what goes and what stays). Let us help you with at least one out of that list and that is, exercise – it should certainly stay, assuming you have the go-ahead from your doctor! And here, we’ve decided to take this a step further and put together all the exercises that may benefit you, according to your trimester. So, are you ready to get fit and stay fit, Mama?
Firstly, why exercise in the first place?
Good question, don’t you think? After all, you are with child now, as they say, so why shouldn’t you just be sitting down with your feet up and enjoying your favorite tub of ice-cream? Well, it’s not that you can’t indulge in such behavior, but the fact is, exercise is still crucial for your health, and for your baby’s well being as well! Keeping active and moving one’s body during pregnancy, according to the American College of Obstetricians and Gynecologists (ACOG), can help minimise the following incidences:
- preterm birth
- cesarean birth
- excessive weight gain
- gestational diabetes or hypertensive disorders such as preeclampsia
- lower birth weight
Instead, what you will get in return for keeping active, include:
- maintained physical fitness
- reduced lower back pains
- better management of depression and anxiety symptoms
- reduced stress
- improved postpartum recovery
Tick before starting on an exercise routine
- Get clearance from your doctor if you’re new to exercise
- Get clearance from your doctor if you have any pre-existing health conditions
- Keep well-hydrated with plain, clean, drinking water before, during, and after exercise.
- Wear appropriate exercise attire.
- Don’t become overheated, especially during the first trimester.
- Avoid lying flat on your back for too long, especially during the third trimester.
- Avoid contact sports and hot yoga.
Best prenatal exercises for: The 1st trimester
Provided you are not in the high-risk pregnancy group; you should be alright to continue with your regular exercise workout routines if you previously had one which is not too vigorous. As a guide, a good prenatal fitness routine for the 1st trimester should include at least 150 minutes of cardiovascular activity each week. You may supplement that with 2 to 3 days of strength training exercises that target the major muscle groups.
Also, although it may seem a little too early in your pregnancy, it will be a good idea to begin taking on specific exercises that help make pregnancy easier and prepare you for labor and childbirth.
Pelvic Curl
This 6-step exercise will help with spinal mobility, and will also strengthen the abdominal muscles.
- Using your exercise mat, lie comfortably on your back with your knees bent and feet flat on the ground and hip-width apart.
- Breathe in deeply, and then exhale as you slowly tuck your pelvis (or you may refer to this as your hips) as if you are trying to make an impression of your spine on the floor.
- Keep that tucked position as you continue the exhale and roll through the movement so that you are lifting your spine out of that impression, one vertebra at a time.
- Stop when you reach your shoulder blades.
- Inhale at the top of the movement, then exhale as you fold your body back down, placing one vertebra at a time back onto the floor until you get to your starting position on the back of your pelvis (your “hips,” as many people will refer to them as).
Do 12 to 15 repetitions of this exercise. As you progress, you can try bringing your legs all the way together.
Pelvic Brace
You may perform this exercise throughout your pregnancy as long as you do not have pelvic floor symptoms such as urinary urgency.
- Lie on your back with your knees bent and feet flat on the ground, about hip-width apart.
- Place your pelvis and low back into a “neutral” position where you’re resting on the back of your pelvis without pressing your back into the floor.
- Inhale, then upon exhalation, perform a Kegel contraction by gently closing the openings (the urethra, the vagina, and anus). As you are performing this contraction, notice how your lower abdominal muscles want to work with that.
- Inhale to relax the abs and pelvic floor, exhale to repeat contraction.
Perform 2 sets of 8 to 15 repetitions with 3- to 5-second holds, once or twice a day.
Kneeling Push Ups
- Lie flat on your stomach, then push up onto your hands and knees, keeping your knees behind your hips.
- Pull in your abs (the pelvic brace), and then slowly lower your chest toward the floor as you inhale.
- Exhale as you press back up.
Start with 6 to 10 and gradually work up to 20 to 24 reps.
Squats
The first trimester is also an ideal time to get squatting! If you have access to the gym, you can also use the leg press machine. Squats, especially with your bodyweight, can be done throughout your pregnancy.
- Stand in front of a couch, with your back facing the couch. Begin with feet just wider than hip-width apart. Use the couch as a guide to ensure proper form.
- Squat down like you’re about to sit down on the couch, but come back up just as your thighs start to touch it.
- Make sure you take 5 seconds to go down and 3 seconds to come back up.
- Exhale as you squat; inhale as you stand.
Do 2 sets of 15 to 20 reps.
Bicep Curls
Bicep curls are a key move to add to your workouts since you need to prep your arms for repeatedly lifting and holding your baby.
- Grab 5- to 10-pound dumbbells and stand with your feet slightly wider than your hips and your knees slightly bent.
- Exhale as you slowly bend your elbows, bringing the dumbbells toward your shoulders.
- Inhale and slowly lower the weights back down.
- Take 3 seconds to lift the dumbbells and 5 seconds to lower.
Do 2 sets of 10 to 15 repetitions.
Best prenatal exercises for: The 2nd trimester
Many pregnant moms find this to be the trimester where they feel the best, which is why it’s an excellent time to focus on your fitness routine. However, with a growing uterus, you do need to be a bit more careful with physical activity.
Incline Pushups
- Stand facing a ledge or railing and place your hands shoulder-width apart on the surface.
- Step your body back into a standing plank position with your back in a straight line.
- Bend your arms and slowly lower your chest toward the railing or ledge.
- Straighten your arms to return to the starting position.
Do 2 sets of 10 to 12 repetitions.
Hip Flexor And Quadriceps Stretch
This exercise allows you to safely stretch during pregnancy.
- Go into a half-kneeling position on the floor. Place your right knee on the floor and your left foot in front of you, left foot flat on the floor.
- Keeping your posture nice and tall, lunge toward your left foot until you feel a stretch in the front of your right hip and thigh.
- Hold for 30 seconds, ease off, and then repeat 2 more times.
- Switch sides and repeat.
Side-Lying Leg Lifts
To prepare for your changing center of gravity, it’s important to strengthen the muscles that help with balance and assist in pelvic stabilization.
- Lie on your right side with both knees bent and stacked on top of one another.
- Slightly lift your right side off of the floor to create a small gap between your waist and the floor. This also levels your pelvis.
- Straighten your left leg and angle it slightly in front of you. Rotate your hip so that your toes point down toward the floor.
- Exhale as you take about 3 seconds to lift your leg; inhale for 3 seconds back down. As you lift your leg, make sure you don’t lose that little gap you created between your waist and the floor.
Do 2 sets of 8 to 15 repetitions on each side.
Mermaid Stretch
As your baby grows, it can start to create pressure on your diaphragm and ribs that can be painful.
- Sit on the ground with both of your knees bent (or folded) and your feet facing to the right.
- Raise your left arm straight to the ceiling as you inhale, then exhale and side bend your torso toward the right. The stretch should be felt on the left side in this example. Hold for 4 slow, deep breaths. This would be the direction to stretch if you experience discomfort on the left side.
- Reverse directions for discomfort on the right side. To reduce the risk of this occurring, start stretching both directions during the second trimester.
Best prenatal exercises for: The 3rd trimester
In preparation for labor and childbirth, you can now focus on cardiovascular activities. Keep up your mobility and abdominal strength with:
- walking
- swimming
- prenatal yoga
- pilates
- pelvic floor exercises
- bodyweight moves
Any and all of these will help to keep your upper and lower body muscles strong.
Avoid any exercise that places you at a risk for falls. It’s normal to experience pubic symphysis pain, which is pain in the front pubic bone. Because of this, avoid exercises where your legs are too far apart, which will further aggravate this pain.
Prenatal exercise is beneficial for both mom and baby.
Including some form of exercise most days of the week can help keep your core strong, your muscles fit, and your cardiovascular system in top shape. Plus, it can do wonders for your mood and mental health too! Make sure to listen to your body and stop if you feel any discomfort or pain. And as always, talk with your doctor if you have any questions or concerns about how your body is responding to an exercise programme.
Article adapted from: www.healthline.com
