Exercising throughout a healthy pregnancy promotes better circulation, increases energy levels, reduces stress, alleviates common discomforts and helps you manage weight gain. Exercise also reduces your risk of pregnancy-related conditions, such as high blood pressure and gestational diabetes. Walking, swimming and stationary cycling are all ideal prenatal cardio workouts, but you should also incorporate specific prenatal exercises to help you strengthen and stretch your body where you need it most. Consult your health care provider before beginning or continuing any exercise program while pregnant.
Pelvic Tilt
Pelvic tilts strengthen your abdominal muscles, increase the flexibility of your lumbar spine and help alleviate lower back pain. You can perform them on your hands and knees, sitting on a stability ball, standing against the wall or, in your first trimester, lying on your back. On the ball, sit with your feet hip-width apart and flat on the floor, with your hands on your thighs. Engage your abdominal muscles to tilt your pelvic bowl forward and up, causing the ball to roll forward slightly and the arch in your lower spine to press relatively flat. Hold it for several seconds, release and repeat.
Kegels
Kegel exercises strengthen and tone your pelvic floor, the sling of muscles that support the weight of your bladder, bowel and growing uterus. Kegels can help prevent hemorrhoids and bladder leakage, during and after pregnancy. To do them, rhythmically contract your pelvic floor muscles, the same muscles you use to stop the flow of urine or hold a bowel movement. You can locate the muscles by stopping your urine stream, but don't practice Kegels this way, as it can lead to a urinary tract infection. With an empty bladder, sit or stand and firmly contract your pelvic floor muscles for five to 10 seconds. Perform three sets of 10 Kegels throughout the day.
Ball Squats
Squatting during labor helps your open pelvic outlet, creating more space for your baby's descent. If you're not accustomed to squatting, the movement can be especially fatiguing during childbirth. Put the stability ball against the wall to lean on for a more supported squat that still strengthens your leg and hip muscles. Place the ball against the wall so its center meets your lower back. Rest your weight into it, stepping your feet forward so when you squat, your knees don't extend past your toes. Place your hands on your thighs, and lower your hips into a seated position, taking them slightly back along the curve of the ball. Shift your weight to your heels, and press back up before your toes lift off the floor.
Tailor Sit
This exercise develops pelvic joint flexibility and hip, leg and back strength. It also improves posture and increases lower body circulation. Sit on a mat with your back straight, your chest lifted and the bottoms of your feet pressed together with your heels drawn in toward your bottom. Allow your knees to gently fall to the sides, stretching your inner thighs. Hold the stretch for at least 30 seconds without bouncing. It should feel gentle, not uncomfortable or painful. If it's too intense, place pillows under your thighs.
References
- "Healthy Moms Perinatal Fitness Instructor Training Manual"; Sheila Watkins; 2007
- "Mayo Clinic Guide to a Healthy Pregnancy"; Roger W. Harms, Editor in Chief; 2004
