Exercise is incredibly important for the mom-to-be. during pregnancy is the most important time to pay attention to your health and fitness. not only is working out is great for pregnant moms but some exercises can even train and prepare your body for labor and delivery.
Building strength and flexibility in the muscles that you'll be using during childbirth can reduce pain and chances of injury. Check out these 10 exercises that can help prepare your body to welcome your new baby.
10 Deep Squat
Deep squats not only help to stretch the muscles you use while giving birth but they also strengthen your core and pelvic floor. These exercises to help build your stamina to get you through the work of Labor.
Depending on how pregnant you are you may need to use a yoga ball to ensure you can stand up again safely. stand with your feet shoulder-width apart. Bend your knees and lower your backside as if you were going to sit in a chair. Squat as deeply as you can at your current stage of pregnancy. Hold that pose for one breath before slowly standing up again.
9 Child's Pose
Child's pose is a classic yoga stretch that engages your core muscles as well as your back. If you are heavily pregnant or extra sensitive you may need something thick to kneel on while practicing this move. Once you have a comfy yoga mat in place get down on the floor on your hands and knees.
Place your toes together on the floor keep your knees shoulder-width apart. as you breathe out Bend at your waist and lower your body between your knees. extend your arms out Palms down. Relax your shoulders low and lower them. Let your arms slide out in front of you Palms down on the yoga mat. Rest in this post until you feel your back has been fully stretched.
This stretch will also involve getting down on a comfortable mat. place your hand on the floor in front of you with your wrists directly below your shoulders. Place your knees directly below your hip.
To enter cow pose drop your stomach toward the mat swaying your back. hold that pose for one breath. on exhale arch your back up towards the sky or ceiling and hold that pose for one breast also. This exercise will strengthen and stretch your back and core while opening up your hips.
7 Perineal Bulges
Perennial bulges are the exact opposite of a Kegel and they prepare your body to push your baby. Do not practice this exercise until the last 3 weeks before your due date. Make sure you discuss any new exercise regime with your doctor to be sure it's appropriate for you.
To perform this exercise sit on a towel and use a mirror to look at the area between your anus and vagina. you want to press down with those muscles and imagine your tailbone and sit bones spreading to allow your child to pass. Use the mirror to make sure that your muscles are bulging out and not in. If you see them bulging in, that's a kegel. Kegels are a completely different exercise that serves a different purpose.
6 Butterfly Stretch
This gym class classic is a perfect stretch to prepare your body for birth and to relieve some of the discomforts of pregnancy. You may be experiencing round ligament pain or pressure in your pelvic floor. Doing this stretch can relieve the discomfort you're experiencing in those muscles. Sit on the floor with your legs in front of you. Please the heels of your feet together.
With your knees bent try to drive them down as close as you can to the floor. Feel free to gently use your elbows to help them, be sure not to overstretch but really loosen up your pelvis. You'll be so glad that you spend some time preparing these muscles when it's finally time to give birth.
Kegels are an important exercise for anybody with a vagina during their entire life. You want to keep those pelvic floor muscles strong to keep your body healthy and functioning well. For pregnant women and postpartum women, Kegels can help to solve one of pregnancy's most embarrassing side effects. Urinary incontinence can be helped with Kegels in most cases.
If you still feel like you're having a hard time making it to the bathroom after you've been practicing your cables it might be time to look into Physical Therapy. There is no reason to suffer in silence. There are treatments surgeries and other options to help you cope with this issue.
4 Pelvic Tilt
Pelvic tilts can minimize lower back pain in labor and also strengthen your abdomen. You'll want those muscles fit and ready before you give birth. you can perform this exercise while standing which makes it perfect for the heavily pregnant mom who has a hard time getting up and down off the floor.
To perform pelvic tilt stand with your back up against the wall. Keep your feet roughly shoulder-width apart and bend your knees slightly. place your hand on your hip and tilt your pelvis forward tucking in your butt. without relaxing your abdomen hold this pose for several seconds. released and can track your pelvis without letting your abdominal muscles loose. try to build up your stamina and see how many reps you can comfortably do.
3 Reverse Breathing
To perform this exercise you'll need a yoga ball. Seated comfortably and safely on the ball breathing while paying attention to your diaphragm and pelvic floor muscles. While exhaling, make a hissing sound and imagine yourself releasing all of the air in your body while you release your pelvic floor muscles at the same time.
This exercise can help you prepare to loosen up those muscles and let go to allow your baby to pass. You can add this deep conscious breathing to exercises such a squat to get a maximum benefit from each.
2 Standing Swan
This exercise combines reverse breathing, pelvic floor stretching, spinal mobility, lower body endurance, and core strength into one technique. Stand in front of an exercise ball with your feet apart and toes turned outward.
Inhale and begin to roll your body down while you push the ball out in front of you. As you breathe out fold at the hips and bend at the knees pushing your butt out behind you. Stretch until your arms are almost fully extended and your arms are stretched out parallel to the mat. Suck in your bump and lift your pelvic floor as you breathe in. Hold the pose for at least five long, slow breaths. As you begin to stand round out your lower back and push through your feet.
1 Bump Cradle
This exercise can help you push out your baby as well as help your body recover postpartum. This exercise engages the core muscles that wrap around your body like a corset. Practice this exercise while seated.
Breathe in and fully extend your belly. Feel your muscles relax. As you breathe out, tense your transverse abdominus, lifting your bump up and pulling your baby toward your spine.