Being the architect of a little person’s life can be exciting and scary at the same time. It’s normal for self-doubt to kick in. Am I eating the right foods? Am I getting enough sleep? Am I taking the right amount of vitamins?
Taking care of your body during pregnancy is as important as breathing. Physical well-being goes hand in hand with your mental state of mind. Keeping fit while pregnant doesn’t have to be viewed as a chore. Look at it as a form of self-care.
Importance of Exercise During Pregnancy
The human body is equipped to withstand plenty of things, including natural childbirth. With a little help from physical activity, you can prepare your body for what’s to come.
Cedars Sinai recommends 150 minutes of moderate-intensity exercise weekly. Believe it or not, more physically active people have positive birth outcomes, says Dr Gabriela Dellapiana, a maternal-fetal medicine expert.
Pilates for pregnant women for instance has proven beneficial as the exercise improves posture, joint movement, and flexibility. It engages the core muscles you’ll need when you need to push.
There’s a variety of workouts you can do to reap the benefits of physical exercise. In this article, we’ll discuss three workout routines that are safe and easy for expectant moms.
#1 Reformer Pilates
Reformer Pilates has gained prominence over the past several years. Celebrity moms like Jenna Dewan swear by the workout. During her most recent pregnancy, the mother of three shared images of herself on social media doing a Reformer Pilates workout on a Cadillac machine.
The reformer is a machine used for doing Pilates. It allows for greater versatility and more challenging movements. Why is it important for pre and postnatal exercise? The customized strength training focuses on the core, says The Pilates Circuit.
As mentioned before, strengthening your core pelvic floor muscles and abdominal muscles is of utmost importance. Those muscles are going to be put through their paces if you’re going to be giving birth naturally. Consult your Pilates instructor on which pregnancy Pilates exercise to start with.
Although it hasn’t been scientifically proven, pilates exercises could aid in conceiving.
The Mama Project in Australia is a holistic IVF education program. According to Marie Claire Australia, the initiative is designed to support women on their assisted fertility journeys.
The program includes Pilates to increase physical activity. This is based on the theory that the more physically active a person is, the better their chances of successful fertility treatment.
#2 Prenatal Yoga
Prenatal yoga is the holistic approach to well-being during pregnancy. It promotes a happy and healthy pregnancy.
Prenatal yoga teacher Jane Austin tells Parents that the practice is “designed to support the changes that happen in a pregnant body.” She adds that prenatal yoga classes or pregnancy workout concentrate on breathing, stretching, yoga poses, and relaxation exercises.
While in the third trimester, MomJunction suggests that women should try the Butterfly Pose, Half-Butterfly Pose, Child Pose, and Cat-Cow Post. The final stretch of pregnancy presents a host of issues, from back pain to difficulty breathing. The mentioned poses can alleviate insomnia, exhaustion, and water retention.
Preeclampsia accounts for 2 to 8% of pregnancy-related complications, according to the NIH. The hypertension disorder normally occurs after 20 weeks of gestation. Practicing yoga as pregnancy workout has been shown to bring down high blood pressure and reduce the risks of preeclampsia.
#3 Squats
The Mayo Clinic suggests squatting before and during labor helps open the pelvis, allowing the baby more room to move through the birth canal.
Squatting with a fitness ball produces even better results and could induce labor, says labor support doula Melissa Green. She tells The Bump that the full squat position helps the baby engage deeper into the pelvis.
Stretching the pelvic floor helps the body to relax. Green suggests doing five minutes a day of exercise once the baby is in a downward position. Similarly, pelvic tilts can encourage dilation and keep the pelvis open.
Other physical activities that are safe during pregnancy are walking, swimming, and riding a stationary bike. Low-impact aerobics classes are also recommended. But be sure to always have one foot on the ground. Strength training like weights helps build muscle. It’s best to ask your instructor how much is safe to lift.
Don’t be hard on yourself when choosing pregnancy workout that suits your fitness level and needs. Remember to always consult your physician before changing or embarking on a new workout routine during and after pregnancy.
