Exercises for Pregnant Women
It's easy to throw your fitness regimen out the window and pile on pounds when you're pregnant. But once the baby arrives, you'll be stuck with the weight. After all, pregnancy causes significant changes to your body and it's hard work getting back in shape.
The solution? "Exercise while you're pregnant," says Ashish Kumar, a fitness trainer at New Delhi's Enigma Gym and Spa. "You can maintain your body even during pregnancy by performing some basic exercises," he explains.
Here are three easy exercises you can do while you're pregnant:
The Pelvic Exercise
This is probably one of the safest exercises for you. It helps you deal with cramps and also helps ensure a smoother delivery.
How it's done:
1. Lie down on your back with your knees bent and feet flat on the floor.
2. Place your hands on your stomach. Breathe in and contract your stomach muscles.
3. Prop up your body and squeeze your bottom.
4. Hold for about 6 counts.
5. Repeat this four times in sets of three.
You can also do some yoga asanas that help in exercising the pelvis.
Squatting
This is useful for exercising the thigh and vaginal muscles, and is extremely useful during labour. According to Kumar, "It's usually good to take some kind of support while performing squatting exercises."
How it's done:
1. Hold on to the side of the bed or table.
2. Spread your knees apart and sit down slowly putting all the pressure on your tailbone.
3. Repeat twice in sets of three.
Kegels
These are exercises that are designed especially for pregnant women. Kegels refer to exercises of the vaginal muscles that control the flow of urine. They are also important during delivery. "Kegels are useful for preparing yourself for a normal and smooth delivery," says Kumar.
How it's done:
1. Hold your pelvic muscles.
2. Contract and relax them.
3. Repeat five times in sets of three.
You can go jogging during the first few months of pregnancy. This will help keep your weight in check. Besides, you can also try swimming, which will help you relax. It's a good pelvic exercise too.
But, while performing any kind of exercise while you're pregnant, you must remember that even a small error can be harmful to your health. Seek a doctor's opinion before starting any exercise regime during pregnancy.
