Being pregnant does not mean you have to stop working out. While family and friends may fuss over you and want you to rest as much as possible, the benefits of staying active throughout your pregnancy cannot be stressed enough.
Although you may have to cut back on strenuous exercises and physical activities, there are some workouts that can be beneficial:
- Deep core exercises help condition your muscles and increase your endurance for labour. They can benefit you post-delivery, when you carry your baby, lift the pram, fit the car seat and do other physically intense activities.
- Pelvic floor exercises addresses any lower back pain, keeps your weight gain in check, and preventsthe chances of urinary incontinence during or after pregnancy.
How to get started?
You don’t need much to get started with strength training. All you need is:
- A towel or a mat, especially if you’re working out on hard floor
- A light or medium weight-resistance band
- While it is not essential to have arm or leg weights, they can be helpful to increase intensity
- If you do not have weights, you may use water bottles or such items weighing 1-2 Kgs
Pelvic Floor Exercises: How to do them?
Your pelvic floor muscles are the set attached to the base of your spine and pubic bone in the front. These muscles contract to help you carry out activities like sneezing and lifting heavy objects comfortably. You can perform pelvic floor or ‘Kegel’ exercises sitting, standing, or lying down. Once you identify your pelvic muscles then:
- Lift and squeeze the back passage as if you’re trying to hold in a bowel movement.
- Then, lift up and hold the muscle of your vagina and bladder, as if holding in urine.
Hold for a second or two before releasing for shot squeezes. For long squeezes, hold for atleast four seconds. Do as many pelvic floor exercises as you can and aim to repeat it atleast 3 times a day. Make sure you consult your doctor before proceeding. Also ensure you do it under professional supervision.
Deep Core Exercises: What does it include?
Your deep core muscles include your pelvic floor muscles, lower back, lower belly, and diaphragm. In the first trimester, you can start with elbow planks and knee tucks:
- Elbow planks: Rest on your forearms and stack your shoulders above your elbows, while keep your body straight in the shape of a plank.
- Knee tucks: Start in a traditional plank position, pull in your belly button and draw your knees towards your chest. Make sure you don’t arch your back.
During the second and the third trimester, you can practise exercises that helps you strengthen your core muscles by holding positions and practising deep breathing. Your exercise options include squats, lunges, kneeling on all four and implementing kickbacks, etc. Make sure to consult your gynaecologist before starting to workout. And, also ensure it is done under professional supervision.
Safety Tips to Remember:
- Keep your midwife or doctor informed about your intentions to exercise during pregnancy
- Eat often and stay hydrated to maintain your energy levels
- Breathe deeply and continuously while working out
- Never work to your maximum. Cut down your efforts to around 70% of your intensity or exertion level
- Listen to your body and if you feel uncomfortable, physically or mentally, take a break.
