Staying active during pregnancy can have many benefits, including easing aches and pains and helping to prevent too much weight gain. Along with aerobic exercise, such as walking and swimming, exercises to strengthen muscles are important to include in a well-rounded exercise program.
The following exercises that focus on core muscles can help improve muscle tone, strength and endurance. Those are all parts of fitness that can help you better cope with labor and delivery. Doing these exercises also sets you up to be more physically fit after your baby is born.
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For most pregnant people, starting slow and gradually adding more repetitions of an exercise each day works well. To avoid losing your balance and falling, do the exercises slowly and skip any moves that make you feel unstable.
For some people with high-risk pregnancies or pregnancy complications, these exercises may not be advised. Before you start, talk to a member of your health care team to make sure these exercises are safe for you.
Stand up facing a wall. Keep your knees comfortably apart. Place your hands on the wall at the level of your shoulders, slightly more than shoulder-width apart. Slowly bend your elbows and lower your chest until your chin reaches the wall. Keep your back straight. Then go back to the starting position. Gradually work up to 15 repetitions.
Stand up straight with a fitness ball behind your back against a wall. Put your feet about shoulder-width apart. Slide down the wall until your knees reach a 90-degree angle. Keep your heels flat on the floor. If you can't bend your knees to a 90-degree angle, just go as low as you can. Then go back to the starting position. When you do this exercise, have someone nearby to help in case you lose your balance. Gradually work up to 10 repetitions.
To strengthen your back and abdominal muscles, try leg raises. Start on your hands and knees, Keep your arms straight and your hands directly beneath your shoulders. Lift your right knee, then straighten your leg behind you. Your raised leg should be parallel to the floor. Put your knee back down on the floor. Repeat on the other side. Gradually work up to 10 repetitions on both sides.
Mainly using the first foot you step with to lift yourself, move your body up onto the step. Bring your other foot up. Then step backward to the starting position. Change the first foot you step with each time you step up.
When you're doing step-ups, keep your back straight. Put both of your feet entirely on the step. Do as many repetitions as you can. Stop when you get tired or when you can no longer keep your back straight as you do a step-up.
Lie on your left side and raise yourself onto your left forearm. Place your left shoulder directly above your left elbow. Keep your shoulders, hips and knees lined up. Rest your right arm along the side of your body. Hold for several seconds. Then lower yourself to the floor. Gradually work up to 10 repetitions. Repeat on the other side.
Sit on the floor, with your back leaning against the trainer. Put your feet flat on the floor and your arms straight in front of you. Lift your right foot off the floor, until your right leg is parallel with the floor. Hold for several seconds. Then go back to the starting position. Gradually work up to 10 repetitions. Repeat with your left leg.
You can do the v-sit exercise sitting on top of a balance trainer. Sit up straight on the trainer. Put your feet flat on the floor and your arms straight in front of you. Lean backward until you feel your abdominal muscles tighten. Hold for several seconds. Then go back to the starting position. Gradually work up to 10 repetitions.
When you're comfortable with the v-sit, try the one-leg v-sit. Sit up straight on the trainer. Put your feet flat on the floor and your arms straight in front of you. Lift your right foot off the floor. Lean backward until you feel your abdominal muscles tighten. Hold for several seconds, then return to the starting position. Gradually work up to 10 repetitions. Repeat with your left leg.
Sit up straight on a fitness ball or on a sturdy chair. Put your feet flat on the floor, hip-width apart. If you do this exercise with a fitness ball, have someone nearby to help in case you lose your balance.
Place the resistance tubing under the arch of each foot. Hold on to the tubing handles with your palms facing in. Then pull the tubing straight back with your elbows as if you were rowing. You'll feel your shoulder blades come together. Then go back to the starting position. Gradually work up to 15 repetitions.
Sit up straight on a fitness ball or in a sturdy chair. Put your feet flat on the floor, hip-width apart. If you do this exercise with a fitness ball, have someone nearby to help in case you lose your balance.
Place the resistance tubing under the arch of each foot. Hold on to the tubing handles or to the tubing itself with your palms facing in. Lean forward from your hips, bringing your torso toward your thighs. Then return to the starting position. Gradually work up to 15 repetitions.
If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.
Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.
Examples of moderate-intensity aerobic activity include brisk walking and general gardening (raking, weeding, or digging). You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day.
Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid.
Avoid standing still or lying flat on your back as much as possible. When you lie on your back, your uterus presses on a large vein that returns blood to the heart. Standing motionless can cause blood to pool in your legs and feet. These positions may cause your blood pressure to decrease for a short time.
Exercising after your baby is born may help improve mood and decreases the risk of deep vein thrombosis (DVT), a condition that can occur more frequently in women in the weeks after childbirth. In addition to these health benefits, exercise after pregnancy can help you lose the extra pounds that you may have gained during pregnancy.
Complications: Diseases or conditions that happen as a result of another disease or condition. An example is pneumonia that occurs as a result of the flu. A complication also can occur as a result of a condition, such as pregnancy. An example of a pregnancy complication is preterm labor.
Preeclampsia: A disorder that can occur during pregnancy or after childbirth in which there is high blood pressure and other signs of organ injury. These signs include an abnormal amount of protein in the urine, a low number of platelets, abnormal kidney or liver function, pain over the upper abdomen, fluid in the lungs, or a severe headache or changes in vision.
Regular exercise provides multiple health benefits during pregnancy. It can help reduce the symptoms of discomfort, manage certain prenatal health conditions and help with recovery after your baby is born. For example, exercise can be used as part of treatment for women with gestational diabetes, according to the World Journal of Diabetes.
Exercise is recommended for most women, regardless of their activity level prior to pregnancy. According to the American College of Obstetricians and Gynecologists, if you exercised and were physically fit before pregnancy, you can safely continue exercising throughout your pregnancy. If you were inactive before pregnancy, you can start exercising at a moderate pace.
Before beginning or continuing an exercise program during pregnancy, consult your health care provider or midwife for recommendations on safe activities and intensity levels. Certain complications and health conditions may limit your physical activity during your pregnancy.
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Methods: Exercise intervention for the experimental group consisted of aerobic and resistance exercises performed bi-weekly from the date of inclusion into the study until the end of pregnancy, together with at least 30 min of brisk daily walks. A numeric rating scale, Roland-Morris Disability Questionnaire (RMDQ), and Pelvic Girdle Questionnaire (PGQ) were used to measure outcomes. The control group received only standard antenatal care.
Conclusion: The exercise programme had a beneficial effect on the severity of lumbopelvic pain in pregnancy, reducing the intensity of pain and the level of disability experienced as a result.
There are numerous potential health benefits for women who exercise during pregnancy, including better weight control, improved mood and maintenance of fitness levels. Regular exercise during pregnancy can also decrease the risk of pregnancy-related complications such as pregnancy-induced hypertension and pre-eclampsia.
Before exercising when pregnant, consult your doctor, physiotherapist or healthcare professional. You may need to modify your existing exercise program or choose a suitable new one if you were exercising very little before getting pregnant.
While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women. Be guided by your doctor or physiotherapist, but general cautions include: 152ee80cbc
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