Expectant mothers are advised to work out as much as possible to stay active and have a healthy delivery. Even simple walking, yoga, swimming or cycling were proved to be effective and it helps the soon-to-be moms cope up with weight gain and stay healthy for a normal delivery. If you are not familiar with workouts, try the following simple exercises to keep yourself fit.
The purpose of practicing yoga during pregnancy is to help the expectant mother to deliver the child safely with minimal hassle and no complications. It helps to improve your strength, endurance, alignment and reduces body pain during pregnancy. The positions vary for each trimester and it is important to be trained by professionals in a suitable environment. Check out for any reputed yoga training centres nearby. You can also avail our free ‘Lara Dutta yoga DVD’ at LifeCell website.
Swimming can help the expectant mothers to combat various discomforts of pregnancy by building strength, muscle tone, endurance and provide good circulation and cardio vascular benefits. It can also induce good sleep, reduce fatigue and back pain, burn calories, prevent joint and ligament injuries, check physical and emotional stress etc. If you already know swimming, keep practicing it during pregnancy.
Kegel exercises will help you prepare for labour by strengthening the muscles that support the uterus, bladders and bowels. By practicing Kegels, you can relax and control the above said muscles and increase the strength of the pelvic floor muscles. It is same as trying to stop the urine flow or controlling the gas. Try to tense the muscles around anus and vagina and hold for 10 seconds, release and repeat 20 times. Perform 3 sets of 20 everyday for better results.
To relieve from neck pain, back aches, leg cramps and ankle pain during pregnancy, you can try stretches for few minutes before hitting the bed every day. The stretches can loosen up and warm your muscles and relax your mind. You can try neck and shoulder rotation, thigh shift, leg shake and ankle rotation to relieve from pain.
Walking & Jogging
Walking and jogging is the best way for beginners who do not work out and those who have health problems. You can go for walk anytime in a day ranging from mild walk to brisk jogging in a park or a ground. If you are working, you can take a break and try walking for at least 20 minutes every day. In the last few weeks of pregnancy, walking or waddling can help to ease the movement of baby’s head into the pelvis, preparing for labour.