Contrary to popular opinion, perinatal exercises are beneficial to the mother’s health and increase the likelihood of normal birth. Pregnancy is a good time to exercise, provided that it’s done correctly.
Before you begin
Perinatal exercises are crucial, but there are a few important guidelines they should follow that will benefit both the mother and the baby.
- Make sure you don’t impede circulation by wearing loose and comfortable clothing.
- Your body’s temperature may be adversely affected, and the baby could be harmed, by an environment that is either excessively hot or cold.
- Stay Hydrated by Drinking Plenty of Water.
- Make sure you’re wearing sturdy shoes.
- Preventing aches and pains by warming up with stretches is important.
- Exercising when you’re exhausted is a bad idea.
- Standing for long periods of time can cause blood to pool, resulting in swelling of the lower extremities. Avoid this at all costs.
Here are the top 6 perinatal exercises for you!
Wall slide
If you have backache, you can use this exercise to strengthen your spine and lower abdomen.
Steps:
- Place your back on the wall and lean towards it. Remove yourself from the wall by bending your knees and placing your feet in front of you.
- Sit on an imaginary chair and slowly lower your waist, allowing your legs to be parallel to the floor.
- Place your hands on the wall above your head. Once you’ve done this, slowly lower your shoulders to the ground, as if you were doing a shoulder press. Repeat for ten seconds. This is one of those perinatal exercises that should be done mainly during your first trimester.
Clam shell
The muscles, stomach, thighs, buttocks, and pelvic floor are all toned by this workout. Pregnant women should perform this exercise with their backs against a wall to accommodate their expanding stomachs.
Steps:
- Lay down on the floor with your knees bent and one arm under your head and the other supporting your body by laying on the ground with your other arm. Place your heels on top of one another.
- Keeping your heels pressed together, raise your leg to the highest point possible.
- Once you’ve taken a breath, go back to where you were. Repeat this for five times.
Hip Raises
The lower back will be supported as a result of this workout, which will help with the expanding belly. It also assists during childbirth by strengthening the buttocks.
Steps:
- Hands beneath the hips, flat on the floor, with knees bent.
- Bring your torso into line with your shoulders by gradually elevating your hips.
- Immediately return to the starting position.
If you want to stroll while pregnant, make sure you don’t walk too fast. It aids pregnant women’s flexibility and prevents fat buildup. It is sufficient to walk for 30 minutes at least twice a day. Because morning sickness is rather prevalent in the first trimester, it is highly recommended that you engage in a light exercise regimen during this time. It’s a good time to start exercising throughout the second trimester to ensure a smooth delivery.
The downward dog
Pregnant women in their second trimester can benefit from this exercise, which is not recommended for women in their third trimester.
Steps:
- You can mimic a cat’s pose by placing your toes tucked under and spreading your fingers wide.
- Bend your knees and place your hands firmly on the floor, making a “A” with your fingers.
- Feel the stretch in your right knee as you straighten it.
- Straighten the left knee after bending it as well.
- You can repeat this process as many times as you’d like to.
Lying cobbler
While you’re pregnant, it’s important to keep your mind and body calm and relaxed by stretching and strengthening your muscles.
Steps:
- Legs extended, lie flat on the floor near a wall. Place your feet on the wall for support.
- Sit on the floor with your legs stretched out in front of you. If you’re feeling uneasy, consider sitting on a blanket.
- Hold your ankles near to your pelvis and join the soles of both of your feet.
- Allow yourself to loosen up, but avoid lowering your knees to the floor.
- Bend forward to the maximum extent feasible while exhaling.
- Hold the pose for as long as you can, inhale, and slowly rise to your feet.
Butterfly
This pose opens the hips and relieves lower back stiffness.
Steps:
- Take a seat on the ground with your knees bent and your soles touching.
- Grab your ankles (or feet) and bring your heels as close to your torso as you can.
- Breathe deeply and lean forward.
Pregnant women who follow regular perinatal exercises increase their chances of having a healthy baby and decrease the duration and intensity of their labour. To be on the safe side, always consult your midwife or GP before beginning any workout programme and always do so with the guidance of a trained professional.
