Toning exercises are those that define, strengthen and firm your muscles. Toning exercises during pregnancy can greatly benefit your mood, energy, sleep and physical comfort. Staying in strong physical shape during pregnancy will also help your body prepare for childbirth and possibly improve your labor. Always check with your doctor or midwife before starting any new exercise routine. Certain medical conditions or pregnancy complications may limit or prevent exercise routines.
Kegel Exercises
Kegel exercises, or Kegels, are a must for strengthening and maintaining the pelvic floor muscles. A strong pelvic floor can reduce your risk of urine incontinence during pregnancy, help you push when delivering your baby, and improve postpartum vaginal recovery. Kegels can also be preformed anytime and anywhere. Simply squeeze your vaginal muscles as if you are trying to stop urine flow. Hold for 10 seconds, then release for 10 seconds. Repeat 10 times for one set. Try to work your way up to three to five sets throughout the day.
Pelvic Tilts
Pelvic tilts are simple to perform for just about any pregnant woman, despite your current fitness level. Pelvic tilts will tone your abdominal and back muscles. A strong core will keep back pain away and can help with labor and delivery. To perform, start on your hands and knees, and make sure that your hands are lined up with your shoulders and your knees with your hips. Keep your arms straight, but do not lock elbows. On an inhale breath tighten your abdominal muscles, round your back and tuck your buttocks under. On the exhale breath relax back to the neutral starting position. Try repeating this 10 times.
Prenatal Yoga: Modified Child's Pose
Prenatal yoga includes toning exercises that improve flexibility, breathing and muscle tone. A Modified Child's Pose is a yoga exercise that helps open the pelvic area in preparation for birth, relaxes the spine and brings relaxation. Begin with your knees wide apart on the floor, with your bottom sitting between. Lean forward slowly, breathing deeply through your nose. Your hands can be joined together or spread apart, and should rest on the floor in front of you. Lower your head as far as comfortable, trying to rest your forehead on the ground. Hold for as long as you feel comfortable and remember to breathe.
Prenatal Water Exercise: Stair Steps
Water exercise during pregnancy can be a huge relief, as your growing body will feel lighter and the risk of injury from your extra weight throwing you off balance is reduced. The water works as resistance. Using the steps on the shallow end of the pool will allow you to strengthen and tone your lower body. Simply face the stairs, step on the lowest step, then step back down. Repeat 10 times, then alternate legs and repeat 10 times with the other leg.
