Exercising at a moderate intensity for at least 30 minutes each day at least five days a week can help you maintain fitness, alleviate discomfort and better manage stress throughout your pregnancy. Recommended prenatal workouts include low-impact activities such as walking and swimming, and a number of exercises that focus on muscular strength, endurance, stability and flexibility. Certain exercises, including Kegels and pelvic tilts, help even during high-risk pregnancies. Consult your health care provider before beginning any prenatal workout program.
Kegel Exercises
Kegel exercises strengthen the hammock of muscles at the base of your pelvic/abdominal cavity, commonly referred to as pelvic floor muscles. These muscles are of primary importance in vaginal delivery, and keeping them toned can decrease your risk of postpartum incontinence and hemorrhoids. The muscles you use to stop the flow of urine or prevent gas from escaping are your pelvic floor muscles. Sit comfortably and contract your pelvic floor for five to 10 seconds without holding your breath or contracting surrounding muscles, such as your abs. Rest for five to 10 seconds, completing a total of 30 repetitions throughout the day. Practice Kegels with an empty bladder to avoid the risk of developing a urinary tract infection.
Pelvic Tilt
The pelvic tilt is an ideal exercise for relieving lower back pain brought about by your growing uterus. You can perform the movement while lying supine on the floor, standing against the wall, on all fours in tabletop position or seated on an exercise ball. Stand with your back against a wall, your feet hip-width apart, parallel and a few inches forward of your body. Only your shoulders, mid-back and hips should touch the wall. Raise your arms to place them against the wall in a goalpost position. Engage your abs and lift your pelvic bowl slightly forward and up, flattening your lower back against the wall. Keep your glutes relaxed. Hold it for several seconds, release and repeat.
Bird Dog Exercise
The bird dog exercise, also known as the opposite arm and leg raise, provides a safe way to strengthen your abdominal and lower back muscles as your belly grows. Begin in tabletop position, hands directly under your shoulders and knees under your hips. Keep your back straight with a neutral lumbar spine, gazing at the floor in front of you to prevent your head from dropping. Engage your abdominal muscles, lifting and extending one leg straight back. Find your balance before lifting the opposite hand off the floor and extending your arm to the front. Don’t raise your limbs higher than your back. Hold it momentarily before switching sides. If you’re uncomfortable on your hands and knees, try placing a rolled towel under your hands to keep your wrists straighter and a folded blanket under your knees. If it remains uncomfortable, don’t perform the exercise.
Cat Cow Stretch
Cat Cow Stretch is a yoga pose that stretches your lower back and strengthens your abdominal muscles. Like the bird dog exercise, it’s done in tabletop position, on your hands and knees. From a neutral position, with a flat upper back and gently arched lumbar spine, inhale. As you exhale, draw in your abdominals and round your entire back, tucking your tailbone and chin down and under. Inhale and gently move to an arched back, bringing your tailbone and chin toward the ceiling. Move with your breath, inhaling and exhaling for five counts as you alternate between the positions.
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
