Pregnancy Exercise

Exercise allows blood to run more thus pushing more oxygen and nutrients to the baby and to the mother’s muscles. Exercise decrease nausea, back pain, mal digestion, muscle spasms and also nervousness. It increases appetite, muscular power to pelvic muscles promoting easier delivery.

Exercise guidelines

• Consult your doctor for advise on safe exercises.
• Exercise should be regular and increase in intensity gradually.
• There should be rest periods between exercises.
• Stop exercising on any danger signs and consult your doctor.
• Avoid exercising for long periods of time or in hot weather and always drink enough water.
• Wear good cotton exercise suites and shoes.
• Eat a small snack before exercise with 30 minutes and good meal after.
• A pregnant woman in her third trimester should avoid doing any exercise that involves lying on her back for a long time
• Exercise should be prevented in a woman with history of: Diabetes, hypertension, cardiac or chest problems, anemia, previous history of abortion or premature rupture of membranes or contractions or labor.

Exercise types

Outer Thigh Lift

Exercise to strengthen your outer thigh (abductor) muscles, glutes.

Lie on your left side, your head resting on your hand, your shoulders, hips, and knees in a straight line. Slowly lift your top leg straight up and slightly back as high as you can and hold for 5 seconds then lower slowly . Do 5 times then change sides

Cat

Exercise to strengthen your back.

Start on your hands and knees, with your back in a natural relaxed position. By tightening your abdomen and buttocks, push your back up into a hump, and drop your head down and hold this position for 5 seconds then  slowly return to the starting position. Repeat 10 times.

Step Up

Exercise to strengthen thighs, hip flexors, hamstrings and gluteal muscles.

Start by standing with your feet 30 cm apart and infront of a step which is around 40 cm higher. Allow your arms to hang comfortably down by your sides. Keep your back straight and step up with your left leg.  Step down off the step with your right foot first and then the left foot and return to the starting position. Repeat this action, alternating the leading leg each time. Do approximately 20 to 30 total repetitions.

Wall Press

Exercise to strengthen your chest , shoulder, back and arm muscles.

Stand a couple of cm from the wall and Place hands on the wall, shoulder width apart.  Bend your arms and lower your chest to the wall, then straighten your arms and return to the starting position, repeat 10 times

Pelvic Thrust

Exercise to strengthen your gluteal muscles and lower back.

Lie on your back, with your legs bent at right angles and your arms by your side, palms facing down then Lift your hips until your spine and thighs are aligned. Hold this for 5 seconds then slowly return back . Repeat 10 times.

Neck Rotation

Exercise to strengthen neck muscles.

Stand or sit in a relaxed position, with your eyes closed. Gently roll your head around, making a full circle. Repeat 5 times one way, then repeat in the opposite direction

Hamstring Lift

Exercise to strengthen your back, gluteals and hamstring muscles.

Start by resting on your hands and knees, with your back flat and abdominal muscles squeezed in tightly. Extend your leg straight behind you then left it up until it levels higher than your back . Hold for 5 seconds then lower your leg and repeat 10 times on one side then changes legs and repeat.

Forward Lunge Exercise

Exercise to strengthen your thighs, hip flexors, hamstrings and gluteal muscles.

Start by standing with your feet about 20 cm apart with your toes pointed forward.  Step forward with one leg and lower your body to 90 degrees at both knees then Push up and back to the starting position. Repeat 10 times then change legs.

Squat

Exercise to strengthen your leg muscles.

Stand with your feet about two feet apart and toes turned comfortably out. Slowly bend your knees, keeping your back flat. Rise slowly, concentrating on the leg muscles as you push upward. Repeat 5 times then increase to 10

Exercise to strengthen your adductor and abductor muscles, thighs and buttocks.

Start by standing with your feet comfortably apart with your toes pointed forward.  Step to the side with one leg and lower your body slightly at both knees. Then Push up and back to the starting position. Repeat 10 times then change to the other side.

Forward Bend

Exercise to strengthen your lower back.

Stand with your feet approximately 50cm apart. Then Bend slowly forward at the hips, keeping your back straight. Hold still for 5 seconds then raise your torso back to the standing position. Repeat 10 times.

Kegel

Pelvic floor muscles exercise-kegel exercise: pelvic floor muscles raise and support internal pelvic organs. For the exercise the woman imagines herself wanting to stop the flow of urine coming out. There is a certain muscle that she contracts to stop urine coming out. It should be contracted and held for some seconds then left to relax. She can go on contracting, holding for 3 seconds then relaxing the muscle repeatedly. She can do it while sitting or standing. The exercise intensity should rise gradually till she masters identifying the correct muscle.

Walking

Walking is one of the best kinds of activities you can do when you’re pregnant. It will give you more energy, improve your circulation, and reduce constipation, bloating, and swelling.

Yoga and pilates

They help strengthen your muscles and makes you comfortable.