Being the architect of a little person’s life can be both exciting and scary. It’s normal to doubt yourself. Am I eating the right foods? Am I getting enough sleep? Am I taking the right amount of vitamins?
Taking care of your body during pregnancy is as important as breathing. Physical well-being goes hand in hand with your state of mind. Staying fit during pregnancy shouldn’t be seen as a chore. Consider it a form of self-care.
Importance of exercise during pregnancy
The human body is equipped to withstand many things, including natural childbirth. With a little physical activity, you can prepare your body for what’s to come.
Cedars Sinai recommends 150 minutes of moderate-intensity exercise per week. Believe it or not, physically active people have positive birth outcomes, says maternal-fetal medicine expert Dr. Gabriela Dellapiana.
Pilates for pregnant women, for example, has been shown to be beneficial because the exercise improves posture, joint movement and flexibility. It works the core muscles you’ll need when you need to push.
There are a variety of exercises you can do to reap the benefits of exercise. In this article, we’ll cover three safe and easy workout routines for moms-to-be.
#1 Reformer Pilates
Reformer Pilates has grown in importance in recent years. Celebrity moms like Jenna Dewan swear by working out. During her last pregnancy, the mother of three shared images of herself on social media doing a Reformer Pilates workout on a Cadillac machine.
The reformer is a machine used to do Pilates. This allows for greater versatility and more difficult movements. Why is it important to exercise pre and postnatal? Personalized strength training focuses on the core, explains The Pilates Circuit.
As mentioned earlier, strengthening the core pelvic floor muscles and abdominal muscles is of utmost importance. These muscles will be put to the test if you want to give birth naturally. Consult your Pilates instructor to find out which pregnancy Pilates exercise to start with.
Although it has not been scientifically proven, Pilates exercises may help with conception.
The Mama Project in Australia is a holistic IVF educational program. According to Marie Claire Australia, the initiative is designed to support women on their assisted fertility journey.
The program includes Pilates to increase physical activity. This is based on the theory that the more physically active a person is, the better their chances of successful fertility treatment.
#2 Prenatal Yoga
Prenatal yoga is a holistic approach to wellness during pregnancy. It promotes a happy and healthy pregnancy.
Jane Austin, a prenatal yoga instructor, tells parents that the practice is “designed to support the changes occurring in a pregnant woman’s body.” She adds that prenatal yoga classes or pregnancy workouts focus on breathing, stretching, yoga poses and relaxation exercises.
In the third trimester, MomJunction suggests women try butterfly pose, half butterfly pose, child’s pose, and cat-cow pose. The latter part of pregnancy presents a multitude of problems, from back pain to difficulty breathing. The poses mentioned can relieve insomnia, exhaustion and fluid retention.
Preeclampsia accounts for 2 to 8 percent of pregnancy-related complications, according to the NIH. Hypertension disorder normally occurs after 20 weeks of gestation. Practicing yoga during pregnancy has been shown to lower high blood pressure and reduce the risk of preeclampsia.
#3 Squats
The Mayo Clinic suggests that squatting before and during labor helps open the pelvis, allowing the baby more room to move through the birth canal.
Squatting with an exercise ball produces even better results and could induce labor, says labor support doula Melissa Green. She tells The Bump that the full squat position helps the baby engage more deeply in the pelvis.
Stretching the pelvic floor helps the body relax. Green suggests doing five minutes of exercise a day once the baby is in the down position. Likewise, pelvic tilts can promote dilation and keep the pelvis open.
Other safe physical activities during pregnancy include walking, swimming, and stationary cycling. Low-impact aerobics classes are also recommended. But make sure you always have one foot on the ground. Strength training like weights helps build muscle. It is best to ask your instructor how much weight is safe to lift.
Don’t be hard on yourself when choosing a pregnancy workout that’s right for your fitness level and needs. Remember to always consult your doctor before changing or embarking on a new workout routine during and after pregnancy.