EFFECTIVE PREGNANCY EXERCISES TO TRAIN YOUR BODY FOR CHILDBIRTH

Written by Feba Maryann

Childbirth is a milestone in a woman’s life and breakthrough processes like these are never easy to handle. Women who plan to have a normal vaginal birth are advised to exercise consistently so that their body can prepare itself for the major game-changer. Exercising before childbirth is said to have its benefits like a quicker delivery and speeding in the time it takes to switch back to their pre-pregnancy weight.A wide range of exercises can be followed but right before you set things right consult your doctor and verify the absence of any barriers to physically exert yourself.  

The following are the list of exercises you can look into:  

The Pelvic Tilt  

When it comes to a woman’s body, the pelvic muscle is considered to be one of those muscles that need to be really strong because it essentially supports the vital organs in the lower half of the body to control the flow of body fluids and is proactively involved in the sexual functioning of the body. So pelvic tilts help in muscle strengthening which is highly beneficial in dealing with backaches and increasing the flexibility of the lumbar back.  

Though pelvic tilts have numerous variations, you can try the most basic one for a start. It looks like doing a plank not on your toes but comfortably on your knees. Make sure your head is at the same level as your back and stretch your back upwards. Exhale and return to the same position after a few seconds and repeat this a maximum of 10 times.   

The Kegel   

 The exercises developed by American gynecologist Arnold Kegel are known as Kegels and undoubtedly, have made life a lot easier for all our women. These can be so effective for vitalizing the pelvic floor muscles that quite so often these muscles are colloquially known as Kegel muscles. After-effects of pregnancy (especially after a c-section) like hemorrhoids can easily be dealt with if you begin to fortify these muscles.         

All you’ve got to do is try to control your muscles responsible for the outflow of urine. Do not stress on other body parts like your thighs or buttocks and independently control it. When you can easily stop or start passing urine when your mind aims at it, you will feel the muscle strain down there. Repeat the process about 10 times, with a holding duration of 10 seconds each.   

The Butterfly Stretch  

One of the most commonly advised kinds of exercises for women in the pursuit of a healthier body for pregnancy is the Butterfly stroke stretches. Again, it helps in making your pelvis stronger and the best part about these stretches is that it enhances your posture.  

Sit on the floor with a straight back with your legs wide open. Now join the heels of your legs, whilst maintaining the posture. Now flap your thighs as if you were a butterfly and feel the stress in your hips. Repeat in this motion about 10 times.   

The Squat  

We all know the squats are essentially the all-rounders when it comes to having a heavy impact on the overall strengthening of our bodies. The reason for this is rooted in the fact that by doing squats there tends to be an increase in the width of the pelvic gap that eventually leads to giving more outlet space for the baby to come through. But to see the change, consistent practice is required, so make sure you do it frequently.  

To do squats, stand on a flat surface with your feet apart with shoulder distance and then slowly sit on your toes with the heels touching the ground. Then gradually raise upward after the hold duration of 10 seconds. You can also find support by doing the same adjacent to a wall with your hands placed on the wall. Repeat the exercise about 10 times.  

The Perineal Bulge  

The perineal muscles are responsible for controlling the contractions during childbirth, ergo, that’s what makes it highly intense. Easing those muscles, by enhancing the blood flow, aids a woman to even reduce the risk of an episiotomy due to an increase in the flexibility down there.  

To do a perineal bulge, sit in what is called the child’s pose and lean forward to the maximum. Then hold the position and gently press the stress over your perineum that is the region between the rectum and vagina. Hold for about 10 seconds and feel the stress circulating all the way up to your tailbone. Repeat for a maximum of 10 times.