Preparing for and expecting a new baby is one of the exciting things we do while keeping in mind the labor pains that will precede the event. Exercising your body is one of the ways to prepare your pelvis to get the baby in a good position for delivery. Prenatal exercise should start once you are pregnant.
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There are simple workouts that will not only keep you in good shape but prepare your body for the delivery of your baby. These exercises are less stressful and even fun. All you have to do is find out when it’s comfy for you to try them out and get started till you are exhausted.
However, you should talk to your doctor before you commence any of the following exercises:
Walking
Taking a walk will help your body retain its balance. Walking is one of the essential practices you can make, and you don’t need any equipment to start it. All you need is an excellent walking pair of shoes and begin by walking outdoors.
Kegels
Kegels is the exercise that is done by contracting the muscles of your pelvic floor. It is useful in preventing uncontrolled urinating or defecating.
Proper Sitting Position
Sitting is an exercise in case you are wondering why it is included. Your sitting position matters so much when you are pregnant. It can affect your pregnancy depending on how you usually sit. Practice exercising with an exercise ball or sit cross-legged on the bare floor. Using an exercise ball makes your baby stay aligned with the pelvic and sitting cross-legged opens the pelvic, strengthens your legs and pushes the uterus forward. Avoid reclining all the time especially during the last three months of pregnancy.
Leaning Forward
You are probably used to bending backward most of the time. Leaning is an exercise you should do to help position the baby correctly. Lean on counters or on an exercise ball instead of always leaning backward.
Pelvic Tilts
This exercise helps a lot during the first few months of pregnancy. Pelvic tilt works the way cats, or cows stretch themselves, and it loosens the pelvis and the lower back. You can also try this exercise in the last three months of pregnancy when the baby has started moving.
Butterflies
To do the butterfly exercise, start by sitting on the floor with the toes of both feet touching each other. Place your elbow on your knees and press downward or try rocking from side to side.
Forward-Leaning Inversion
In this exercise, you begin by kneeling on a couch or a bed and try to move your upper body down until you create an inverted position. This position enables the baby to move toward the correct position in the womb. Sometimes, due to some accidents or unexpected cramps, the uterus may get twisted. Though this exercise, you create enough room in your uterus and the baby can move about without restriction. However, avoid this exercise if the cause of your pains or cramps is yet to be diagnosed.
To practice this exercise, first of all, kneel on the edge of the bed or a couch or any comfortable with. Move your body down a little and touch the floor with your forearms. Let your head hang freely, raise your head and swing your hips. Take three breaths and go back to kneeling.
Prenatal Yoga
Join a good yoga class and try some of the yoga poses that help opens the pelvis and make the legs and hips stronger. These will give you the stamina you need for actual delivery.
The following exercises will keep you fit while you carry your bundle of joy and prepare you for a safe, stress-free delivery when the time is due.
However, there are things you should have in mind when working out, make sure someone is always around you while you do this exercise. If you are not comfortable with any of them, please discontinue and contact your doctor.
You can try these workouts with your partner. Let him take you out for the walks and watch you while you do your butterflies. You both can even join the prenatal yoga class and learn how to prepare you for a safe delivery.
