First of all, we should mention that going to the gym once you get pregnant if you have never been there before is probably not a good idea. If it is not a high-risk pregnancy, then your exercise routine should remain the same or a little lighter. It is a common misconception that exercise can lead to a miscarriage. Light cardio workouts, such as walking or swimming, will help you develop the resistance you will need during labor and can also reduce the risk of having a C-section or a newborn with an abnormally high weight.
The safe period calculator is the bestmethod to know about the duration in which chances of preganacy is high.But these are some of the best exercises for all future moms, from beginners to those who already have experience. Exercises you can do during pregnancy to have a less painful birth.
1. Lateral leg hoists
This exercise will help you tone your thigh muscles: Lie on your side with your shoulders, hips, and knees aligned. If you don’t feel stable enough, bring the support leg forward. Support your head in your hand and take the other forward for greater balance. Slowly lift the other leg as far as you can without experiencing any discomfort. Change sides and repeat the exercise.
2. Tailor’s posture
This exercise makes your pelvic muscles, thighs, and hips more flexible: Sit on the floor with your back straight and the soles of your feet together. Gently lean forward until you feel a stretch in your hips and thighs. Your back should remain straight and straight. Hold that position for a few seconds, and then return to the initial posture.
3. The shell posture
The shell exercise, or also known in English as “clamshell”, is perfect for toning the center, hips, thighs and pelvic floor muscles. Also, it helps reduce back pain. Lie on your side with legs and hips stacked, and knees bent. Rest your head on your lower arm. Keep your back straight and make sure the toes touch. Lift the upper leg with the knee still bent and the feet touching, separating the knees as much as possible. Hold for a while, and then lower your leg. Change sides and repeat.
Doing squats has several benefits during pregnancy for you. It helps tone the pelvic floor muscles, reduces discomfort in the lower back, and is an excellent position for childbirth. Stand up straight and spread your feet shoulder-width apart. If your stomach is large and you feel unstable, hold something, such as a chair, a sofa or a wall. Keeping your back straight, start squatting. Keep in mind that your knees do not pass your toes. Go as low as you can. Hold the squat position for a few seconds, then return to the initial posture.
5. Stretching the hip flexors
Stretching the hip flexors will help you stay agile and make it easier for you to open your legs during labor. Put one foot in front of you and lower as slowly as possible. Your front leg should be bent at a 90-degree angle, and your knee should not extend beyond the toes. Lean forward on the front leg and hold the stretch for a moment. Change the legs and repeat.
6. Forearm iron
The iron is a great basic exercise since it does not exert pressure directly on the abs, which makes it safe for your baby. Get on your knees, lower on your elbows and place your forearms on the floor. Stretch your legs so that your body forms a straight line. If it is too difficult, bend your knees slightly or place them on the floor completely. Remain in this position as long as you can without experiencing any discomfort.
7. Goddess Pose
This exercise works with the pelvic floor muscles and helps open the hips: Stand with your feet extended more than shoulder width. Make sure your feet point out. Slowly bend your knees so that they are in a straight line with the ankle bones. Remain in this position and breathe constantly.
8. Belly Breathing
This is a great exercise to perfect your breathing technique. Sit cross-legged. Close your eyes and put your hands on your belly. Slowly breathe deeply. Make sure your jaw, neck, and shoulders are relaxed. Relax your pelvic muscles. Slowly exhale and repeat.
Bonus: the right posture
While your center of gravity changes during pregnancy, it is very difficult to maintain good posture. The best way to fix this is practiced standing near the wall so that the back of your head, shoulders, buttocks, calves, and heels touch a straight surface. Another excellent way is to strengthen the central muscles by doing regular ironing exercises.
We hope these exercises help you feel better during your pregnancy. If you have something to add, feel free to do so in the comments below!