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Simple exercises that work like magic in pregnancy

Pregnancy is marked by a series of physical and emotional changes. Alongwith a proper diet, you also need to have a regular fitness regimen. Simple exercises work like magic during pregnancy and help you to cope better with the ongoing bodily changes. But it is also important to take your doctor’s recommendation about the type of exercise you can perform. Here is a list of five simple exercises that you can follow while you are pregnant.

1. Walking

Why do it?

When it comes to exercising during pregnancy, nothing can beat walking. It provides the cardiovascular workout without putting too much of stress on ligaments and joints. Walking can be done even when the shape of the woman’s body is changing and she is gaining weight. Regular walking keeps the weight under check, increases energy and releases stress.

How to do it?

Doctors recommend that a pregnant woman should walk 6 days a week for around 20-30 minutes.

Safety tips

1. Buy a pair of well cushioned shoes.

2. Do not walk at a rapid pace.

2. Kegel exercise

Why do it?

Commonly known as pelvic floor exercises, the Kegel exercise adds strength to the muscles supporting the bowel, bladder and uterus and it also lends strength to the vaginal muscles. These exercises help the pregnant women to deliver the child easily because it helps the women in developing control over her muscles during labor and delivery.

How to do it?

You need to locate Kegel muscles by inserting a finger into the vagina and squeezing the muscles surrounding it. After locating the pelvic floor muscles, contract these muscles for 5-10 seconds and then relax. Repeat this for around 15-20 times. Do not start Kegel exercises with full bladder. Do this exercise thrice a day. Breathe normally during the exercises and keep your legs, buttock and abdominal muscles intact while doing Kegel.

Safety tips

1. Empty your bladder.

2. Do not insert anything harmful inside vagina.

3. Yoga

Why do it?

Yoga has been found to be beneficial for pregnant women because it helps them relax and breathe properly. It plays an important role in allowing the woman to adjust to the physical demands of labor and delivery.

How to do it?

A pregnant woman can perform yoga positions like butterfly stretch, cat cow, cobra (in the first trimester), side angle pose and standing forward bend.

Safety tips

1. Inform your instructor about your pregnancy and the trimester you are in.

2. Avoid doing yoga on your back after the first trimester.

3. Do not do muscle stretching poses.

4. Avoid ‘hot’ yoga completely.

4. Pelvic tilt

Why do it?

Pelvis plays an important role in smooth pregnancy and delivery. It needs special treatment when you are pregnant. Pelvic tilt exercises makes the pelvis strong and reduces backaches during labor.

How to do it?

Stand straight keeping your back to the wall and breathe in deeply after pressing your back against the wall. Exhale and repeat this exercise for about five minutes. A pregnant woman can do pelvic tilt exercises several times in a day.

Safety tips

1. Consult your doctor before starting pelvic tilt exercises.

2. Do not overstress yourself.

5. Swimming

Why to do it?

Swimming is a perfect exercise for pregnant woman because it uses muscles of arms and legs. It has good cardiovascular benefits and helps in breathing and relaxation.

How to do it?

A pregnant woman can indulge herself in swimming for 10-15 minutes per day. The expectant mother should swim at a normal pace.

Safety tips

1. Do not start swimming without consulting your doctor or midwife.

2. Avoid overexerting yourself.

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