As you start getting ready for the arrival of your baby with a healthier diet, it’s important to stay active too. Although pregnant women are usually encouraged to rest, doctors recommend doing the right kind of exercises in moderation. There are a number of exercises you can do in each trimester for different parts of your body. It is recommended that you do them five times over the week for 30 minutes each.
Trimester 1
At this stage, you can consider taking up prenatal yoga, weight training, stationary biking and even swimming. Exercising ensures that your baby has a healthier heart and is of normal weight. Doing Kegel and squat exercises in particular help you develop muscle strength to support the extra weight of the baby later on.
Kegel
Kegel exercises help strengthen the pelvic floor muscles which support the uterus, bladder and bowels. To do them, you’ll need to find your Kegel muscles by inserting a finger into your vagina and trying to squeeze the muscles around it. If you feel a tightening around your finger, you’ve found it.
Start the exercise after ensuring that your bladder is empty. Lie down and contract your Kegel muscles for 5-10 seconds, then relax. Repeat this 10 – 20 times. Avoid holding your breath and using the muscles of the legs, abs or buttocks.
This exercise helps you control your muscles during delivery and reduces the chances of urinary incontinence later on.
Squats
Stretch your feet hip-width apart while standing and keeping your back straight. Using small weights or water bottles, place your palms at your shoulders and do 15 squats. Maintain wide, open knees to build strength in your legs.
Trimester 2
After the first trimester, avoid exercises that involve lying on your back. Continue to do other forms of safe workouts to have less tiredness from pregnancy, reduced chances for depression and less back stiffness. Your baby is also likely to develop quicker neurologically as you continue being active.
One Arm Row
Place your left knee on a chair and keep your other foot on the floor. Bend down towards the chair and keep your left hand on the chair’s seat. Pick up a weight (or a water bottle) and start lifting it up and down. Do it for about 15 minutes, then repeat the exercise after changing sides.
Trimester 3
Sticking to a workout can reduce your need to have a caesarean delivery, as well as shorten labour time. Babies with exercising mothers are more prepared to deal with the demands of labour too.
Pelvic Tilt
This exercise helps with building back strength and orienting your baby to the right position for birth. Start on your hands and knees, ensuring your hands and knees are directly under shoulders and hips. Tilt your hips forward, arch your back slightly and begin to look up towards the ceiling. Stay in this position for a few seconds, and relax without letting your back sag. Do this for 10 repetitions.
Before beginning to exercise, speak to your doctor about your workout plan. Make sure you’re healthy enough to take on the kind of workout you’ll be doing, and fix a time limit that doesn’t involve too much exertion. Exercising for two with extra care ensures better health for both you and your baby.
