Introduction
Pregnancy is the time when most people take a lot of care with what they eat and how they keep themselves fit.
As long as your pregnancy is healthy and without any complications, it is recommended that you engage in some pregnancy exercises at home for 30 to 40 minutes per day.
Before You Begin
There are a few things that you must look into before you start your pregnancy exercises at home.
- Consult your healthcare provider. Each body is different, and for your baby’s safety, you need to get your doctor’s approval. Inform your doctor if you haven’t been performing pre-pregnancy exercises at home.
- Warm-up: Warming up before exercising is essential, as it has a lot of benefits like preventing injuries and muscle cramps, etc.
- Listen to your body: Although your doctor approves of your exercise, make sure to listen to your body. Do not push yourself too much, and do only exercises that you are comfortable doing.
Safe and Effective Pregnancy Exercises at Home
1. Walking
One of the easiest yet most effective pregnancy exercises at home is walking. You can walk on your terrace, in your flats, or anywhere you can. Walking during pregnancy has a lot of health benefits, like relieving backaches, improving bowel movements and sleeping patterns, etc.
2. Neck and shoulder rotations
Neck and shoulder rotations are simple yet effective exercises that help relieve stress. Rotate your neck front and back, and in circles (both clockwise and anticlockwise). Repeat the same with your shoulders too.
3. Ankle rotations
Sit on a mat with your back straight and extend your legs forward. Lift one leg slightly off the ground and use your hands to support your body.
Now rotate the lifted leg in a clockwise direction for 5 counts, and repeat the same in an anti-clockwise direction for another 5 counts. Repeat the same with the other leg as well.
4. Arm circles
Stand in a position and rotate your arms back and forth and in circles (both clockwise and anticlockwise). This exercise helps tone your arm muscles.
5. Sit and stand
Take a sturdy chair and practice the sit-and-stand exercise in it. Make sure the chair is stable and doesn’t move. You can hold a wall or something for additional support. This helps you strengthen your muscles and your core.
6. Duck walk
Duck walking is an exercise that helps tighten the pelvic muscles. Since it puts pressure on the knees, it is better to practice it in the last months of pregnancy.
Spread your legs wide and point your toes outward. Keep your feet firmly on the floor, and use both your hands for support by keeping them on the floor.
Come to a full squat position and start taking small steps forward. Make sure your legs are wide and your feet are firm on the ground. Take 8 to 10 steps every day.
7. Butterfly pose
Sit with your legs outstretched and make sure both your soles touch each other. Hold your feet using your hands and gently move your thigh up and down. It increases flexibility and eases back pain.
8. Cat pose
Bend down with your knees and your palms touching the ground. Now, keep your knees and palms parallel to each other. Raise your head up and down. This exercise increases your spine’s flexibility and stretches your neck and back.
9. Side leg raise
Lie down on a yoga mat on your side and bend the knee a little for comfort. Place one hand on the mat and support yourself while you place the other hand near your belly.
Slowly raise the other leg with the ankles straight (Do not bend your ankles here). Tighten your glute muscles and hold them for 2 to 3 seconds, then slowly come back to your original position.
10. Malasana
Stand in such a way that your legs are wider than your hip width and point your toes outward.
Now go to the full squat position and go as close to the floor as you can. Join your hands in a namaste pose and push your elbows gently towards your knees.
Make sure your back is straight and you aren’t slouching. Malasana helps relax your back muscles and strengthen your thigh muscles.
It also helps open up the hip joint. Stay in this pose for 5 minutes. Do not push yourself too hard.
Is exercise a must for a normal delivery?
Although exercising during pregnancy is essential, there isn’t any scientific evidence to it. There are a lot of other factors that impact normal delivery, and exercises cannot assure it.
Starting your pre-pregnancy exercises at home will make them easier to do during your pregnancy. So begin exercising before you plan your pregnancy.
Conclusion
You can follow these pregnancy exercises at home to have a safe delivery. However, everybody is different, and you need to consult with your doctor before starting any new routine.
For pregnancy-related queries, please feel free to contact Jammi Scans, T Nagar. With supportive staff and years of expertise, Jammi Scan strives to help pregnant women have a safe and healthy pregnancy.
Chennai Women’s Clinic is now Jammi Scans
Frequently Asked Questions (FAQs)
1. Can I start exercising if I haven’t been active before pregnancy?
Yes, you can start with simple exercises like walking if you haven’t exercised before pregnancy.
2. How often should I exercise during pregnancy?
If you have a healthy pregnancy, you can exercise daily for 30 to 40 minutes.
3. A re there any exercises to avoid during pregnancy?
Yes, do not bend and jump during pregnancy and avoid high-intensity workouts.
4. Can I continue exercising if I experience discomfort or pain during pregnancy?
Please stop exercising if you feel any pain or discomfort. Call your doctor as soon as possible and consult with them before continuing your workouts.
5. Are there specific exercises that can help prepare for labor and delivery?
Yes, you can try child’s pose, butterfly pose, deep squats, cat pose, perineal massage, etc., to prepare for labor. (But consult with your healthcare provider before doing it)
