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Exercising in Pregnancy

Some amount of moderate physical activity proves extremely beneficial for most expectant mothers and their babies. As pregnancy advances, you become heavier and heavier and feel less fit, but a good exercise programme in your daily lifestyle can counteract the trend towards decreasing fitness.

Advantages Of Exercising 

It certainly does a lot of good.

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Relieves backaches by increasing muscle tone and strength.
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Prevents constipation and varicose veins.
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Makes childbirth a little quicker and easier by building your endurance.
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Leaves you in a better physical shape in postpartum, as it burns the calories. Breathing and concentration exercises relax both the mind and body.

 

 

Precautions

  Always check with the doctor before embarking on your exercise program.

 

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Exercising in the first trimester should be with caution, especially, if you had a previous history of miscarriage.
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Always do them slowly, upto ten times   unless otherwise suggested.
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Do them rhythmically- never jerkily and relax for a few minutes after completing each one. Never strain yourself.

 

Avoid

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Sit ups
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Raising both legs simultaneously while lying down, for either can strain your abdominal muscles and strain your back.
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Getting up straight from lying down position. Instead roll onto your side, using your arms to push you up.

Immediately involving yourself into any activity, as soon as you finish one activity.

    
  Some Exercises Suggested Are

1.Hip Stretching:
Sit on  the floor with your back straight,  leaning against  a wall. Bring your soles off the feet together and your heels as close as near to the body, as possible. Now gently push the knees towards the floor, if it is difficult, push one knee and then the next knee or you can have a  gentle swinging movement of the knees, as you take it as close to the floor as possible.
2.Pelvic Toning:
The Basic Position:
Lying on your back, knees bent, feet 12 apart with soles flat on the floor, head and shoulders should be supported by cushions, your arms flat on the side.


Note: This basic position should be only used up to the fourth month. Thereafter exercising on the back is not recommended, as the growing uterus puts excessive weight on major blood vessels. Now do the kegel exercise.
Kegel Exercises: Is to tone the muscles in the vaginal and perineal (area round the vaginal and anal opening) region and to strengthen them for delivery and also to aid in recovery in the post partum period. All pregnant women can perform this exercise and benefit from it, at any time, at any place.
Method:  Firmly tense the muscles around the anus and vagina, withdrawing it upwards. Hold as long as you can (8-10 seconds) then slowly release the muscles and relax. Do at least 25 repetitions at different times during the day.

After the 4th month, this exercise should be done either in a sitting, standing position or while urinating.