Exercise will improve your cardiorespiratory fitness, improve your balance, and tone your muscles.
Urinary incontinence and low back pain can be prevented.
It will reduce symptoms of depression during pregnancy.
Exercising will control your weight gain during pregnancy.
It will reduce your requirement for insulin if you have gestational diabetes.
Opt for moderate-intensity, low-impact, aerobic exercise at least three times a week. New guidelines, however, recommend increasing weekly physical activity if you are a healthy pregnant woman.
The following slides suggest some exercises for pregnant women. However, do not attempt them without consulting and taking approval from your doctor.
Stand facing a wall. Keep your knees comfortably apart.
Lean against the wall with your hands. Your hands should be at the level of your shoulders and slightly greater in width than your shoulders.
Slowly bending your elbows and without moving your feet, lower yourself towards the wall till your chin almost touches the wall. Keep your back straight.
Push back up until your elbows are straight. Starting position.
Repeat 15 times.
Benefits: Strengthens arm muscles, relieves back pain, improves balance.
Stand against the wall with feet slightly apart. Your back, butt and legs should touch the wall.
Keeping your body touching the wall, extend your feet (about 2 feet) in front of the wall.
Slowly slide down the wall till you are in a 'sitting' position.
Hold the pose for about 5 seconds, then slowly slide back to the starting position.
Repeat 5 to 10 times.
Benefits: Helps relax your pelvic outlet and allows more room for baby to descend.
Take up any position - lie down, sit, or stand.
Tighten the pelvic floor as you would if you wanted to hold your urine from passing. Hold it for a few seconds.
Breathe normally throughout the exercise.
Repeat 3 to 4 times.
Benefits: Reduces urinary incontinence and hemorrhoids, helps with easier birth.
Get on your hands and knees. Place your arms straight at ninety degrees to the floor.
Lift your knee (right or left) and push it back straight behind you so that your leg is parallel to the floor.
Repeat with the other knee.
Do the routine 10 times on both sides.
Benefits: Strengthens back and abdominal muscles.
Lie on your side, say, left.
Raise yourself on the (left) forearm. Your shoulder should be directly above the elbow.
Keep your shoulders, hips, and knees in alignment.
Rest your other (right) arm along the side of the body.
Hold the pose for a few seconds, then come back to starting position.
Next, turn over to your other (right) side.
Repeat the exercise on your right side.
Do the routine 10 times for each side.
Benefits: Improves balance and strengthens muscles along the sides.
Sit on the floor with your back straight.
Extend your leg (right) as straight as possible to the floor, and the other (left) leg bent with sole of foot touching inner right thigh.
Hold your outstretched leg with your (right) hand near the ankle and place the other hand on the floor near the bent leg.
Slowly lean forward from the waist. Keep your chin up.
Hold the pose for 15 to 30 seconds.
Repeat the stretch with the other leg.
Repeat the exercise 2 or 3 times.
Benefits: Stretches hamstrings, prevents low back pain, relieves sciatica.
Sit in a comfortable position.
Extend your leg parallel to the floor.
Hold it for 15 to 20 seconds and then bring the leg down.
Repeat with the other leg.
Benefits: Strengthens quadriceps muscle group.
Ankle Pumps
Sit in a comfortable position.
Raise your leg and slowly bring your foot up with toes facing up and then down with toes towards the floor.
Repeat the exercise with the other foot.
Ankle Circle
Slowly circle your foot in a clockwise direction and then anticlockwise.
Repeat with the other foot.
Do the routine a number of times and whenever possible.
Benefits: Helps improve circulation and reduces pregnancy related leg swelling.
Sit or stand in a relaxed position with your hands on the lap.
Relax your shoulders.
Slowly move your neck downwards, upwards, and to the sides.
Gently rotate on both sides.
Benefits: Relaxes neck muscles.
Clasp your hands at chest level.
Press palms together and hold it for 5 to 10 seconds, all the while breathing normally. Feel the tightness in the chest.
Relax your hands.
Repeat the exercise 10 to 20 times.
Benefits: Strengthens upper back and chest muscles.
