Pregnancy is one of the most wonderful feelings that a woman is blessed with. It comes with a lot of joy, care and an immediate feeling of motherhood for the little bundle of joy growing inside a woman. Both pre and post pregnancy calls for maintaining a good health that is essential for every mother and her child. Exercising regularly is essential for getting relieved of pains during the pregnancy period and getting back to shape after that. So here I present a few exercises necessary during and even after pregnancy.
Exercises For Moms To Be
This is considered the best and safest exercise for expectant moms as it works largely on the muscles and provides good cardiovascular benefits.
Slow walks in a pair of comfortable shoes during pregnancy also keep a woman fit. But as the belly gets bigger, one loses ones balance and coordination. So walking on smooth surfaces devoid of any potholes or other obstacles is suggested.
Pre-natal yoga strengthens the muscle system and stimulates circulation in the body. It also helps to stay calm and controlled during the labor time. The different yogas that can be practiced at this time are: Vakrasana(twisted pose), Utkasana(chair pose), Konasana(angle pose), Paryankasana(ham’s pose with one leg), Hast Panangustasana(extended hand to big tow pose), Bhadrasana(butterfly pose), Parvatasana(mountain pose) and Yastikasana(stick pose).
Doing this exercise with the help of small and light weights act as a boost for strengthening the muscles surrounding the joints. Correct breathing is also necessary while lifting weights because incorrect breathing increases the mother’s blood pressure resulting in a decrease of blood flow to the baby.
But the above exercises should be immediately stopped if one experiences, Vaginal bleeding or leakage of any other fluid, uncomfortable breathing, dizziness, pain in the chest, headache or nausea, vomiting, pain in the ankles or calves, decreased fetal movement or pain in the abdomen. After the 9 months pregnancy period, every mom wishes to get back to their body shape that used to be before pregnancy. But the little one needs 24×7 attention and it becomes quite difficult to hit the gym regularly for a new mother. Therefore here it is suggest a few workouts for the new moms that can be done at home but should be started only after consulting a doctor and taking help of a trained health expert.
Sit on a bench with feet shoulder width apart and contract the pelvic muscles. Hold Kegel and return to bench and release. Do 1-3 sets of 10-20 reps.
Lie on your back with knees bent, feet flat on the floor and arms by the side. Squeeze the buttock to lift off the floor and pressing heels to the ground. Do 1-3 sets of 10-20 reps.
Lie with your face up the mat with knees bent at an angle of 90 degrees, legs lifted and calves parallel on the floor. Place your hands behind the head and lift your shoulders off the mat. Extend your legs diagonally up and the arms overhead. By holding this position switch one foot over the other and repeat this 8 times. Do the entire process in 8 reps.
Set yourself in the plank position with abs engaged, back straight, forearms on the floor and legs extended. Hold this posture for 30-60 seconds by keeping hips up and abs tight. Lower your knees for 30 seconds when tired. Do atleast 4-5 planks.
Stand with feet together and hands on hips. Take a large step forward and bend so as to keep both the knees at 90 degrees. Push through the heel of the front leg and return to standing position. Repeat on opposite side and do 1-3 sets of 10-20 reps.
Modified Squat Thrust
Lower yourself into squat position with hands touching the floor in front of the feet. Step legs back to be in the push up position and then step feet forward in front of your hands to be in a standing position. Do this in 1-3 sets of 5-10 reps.
These are the few exercises that a new mom can do at an intermediate stage of post pregnancy. The level of difficulty in doing workouts can be increased only after a good span of time at post pregnancy stage but with the help of a fitness expert.