Exercise During Pregnancy

Exercise During Pregnancy

Exercise During Pregnancy

When women get pregnant, they tend to neglect exercising. However, pregnant women should exercise in order to increase their flexibility and strength. They should be careful not to overdo it, though; experts recommend that they limit their exercising to ten or fifteen minutes every day. However, you should always talk with your prenatal exercise professional before you start any routine and to ensure the exercises are done correctly.



A few exercises are very important to do during a pregnancy: the upper back and arm stretch, kegels, abdominal muscle exercises, arm exercises and the calf stretch. The first exercise is done by raising your arms above your head, making sure your elbows are straight and your palms are facing each other. Lower each arm after holding the pose for about 20 seconds. Then stretch your hands behind you to stretch your back.

For the Abdominal Muscles

pelvic tilt and a few sit-ups



For your abdominal muscles, you can do the pelvic tilt and a few sit-ups. However, before doing them, check with your doctor to see if there is any separation of your abdominal muscles. During pregnancy, this area is softened as the abdominal muscles stretch.The pelvic tilt has many benefits to it, the most important being giving you good posture. If you are suffering from backaches, this exercise will lessen that pain by strengthening the abdominal muscles. To do this exercise, lie down with your face up and bend your knees. Tighten the stomach as well as the buttock muscles, and then tilt your pelvis up. Hold this position for a few seconds. Repeat as desired.

lifting your shoulders

Sit-ups are relatively straight forward. Lie down on your back and bend your knees slightly. Place your hands behind your head, and lift your shoulders towards the knees. Do not lift your shoulders more than 45 degrees off the floor. These are the traditional forward sit-ups. The diagonal sit-up also entails lifting your shoulders, but this time you will be pointing your right elbow towards your left knee, and vice versa.



Kegel Exercises

Kegel Exercises

Kegel exercises can be done almost anywhere and are crucial for ensuring that the muscles in the bladder are strong. Pregnant women will have a lot of benefit from doing these exercises, as they allow for better control of the muscle during child birth. They can also promote the healing of the tissues after a woman gives birth.



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  • Be very careful prescribing any kind of a sit ups during pregnancy. Working your rectus muscle is the quickest was to a distasis recti. Rather working your transversus abdominus or lower abs in a 4 point kneeling position, pulling your belly button in tight while you extend your arm or leg or both would be your best bet. Keeping your transversus abdominus strong throughout pregnancy can help prevent back pain by controlling the anterior tilt of your pelvis, but this muscle also works with our pelvic floor in a coordinated fashion. The big difference between your transversus and your rectus is that our transversus runs around our lower belly and is able to stretch as your body grows, and the rectus runs up and down from our sternum to our pubic bone, has difficulty stretching, and provides little support to our low back or belly! – Tasha Mulligan MPT, ATC, CSCS