Pregnancy exercises
Strengthening your body during pregnancy helps prepare it for childbirth. Exercise can also help alleviate issues such as sleep problems, poor posture, and back pain. Working out improves your strength, mobility, and fitness, thereby reducing the risk of injuries and complications during delivery.
Exercises during pregnancy
Exercise can also help you feel better mentally and boost your energy levels during pregnancy. Mothers who exercise regularly during pregnancy often experience fewer complications and birth injuries, and have less need for pain relief. Recovery after childbirth is also often faster if you have done strength exercises. However, it is important to choose the right types of exercise during pregnancy.
Here are four simple exercises that are beneficial during pregnancy. You may wish to use a maternity support belt for additional pelvic support during the exercises. Only do exercises that feel comfortable for you.
Bird dog
Start on all fours, with your arms and legs at right angles. Extend your left arm and right leg straight out. Avoid rotating your hips. Slowly switch to the opposite arm and leg and repeat. Remember to breathe.
Glute bridge
Lie on your back with your knees bent. Lift your hips until your body forms a straight line, then slowly lower them after holding the position for one to two seconds. Repeat the exercise. To make it a little more challenging, try placing your feet on a stool or bench.
Squats
Stand firmly with your feet slightly apart and your back straight. Move your hips slightly backwards. Keep your hips level and aligned with your feet. Slowly bend your knees as if you were going to sit down, lowering yourself to approximately a 90-degree angle, then slowly return to a standing position. Keep your knees pointing in the same direction as your feet throughout the exercise. Your weight should be distributed towards the middle or back of your feet. Remember to breathe.
Cat-cow stretch
Start on all fours, with your arms and legs at right angles. Keep your arms and knees slightly apart and press your hands into the floor. Inhale and slowly lift your chest forwards and upwards. Let your shoulder blades move down your back and look upwards. Then exhale and round your back as much as you can. Draw your navel inwards. Tuck your chin towards your chest and tilt your tailbone down towards the floor. Arch your back upwards like a cat. On your next inhale, lift your chest forwards again and repeat the movement.
