Doctors say giving birth is like running a marathon – it takes a lot of effort, preparation, and exercise if you want to have a relatively easy pregnancy and normal delivery. However, it is very important to speak with your doctor in advance and listen to your body’s needs.
For all future moms, we have prepared some exercises to help you tone your body to prepare for labor and delivery, as well as to alleviate some of the most common pregnancy pains.
First of all, we should mention that it is probably not the best idea to go to the gym after getting pregnant if you have never been there before. If it is not a high-risk pregnancy, your exercise routine should be the same or become a little lighter.
It is a common misconception that exercise can cause a miscarriage. Light aerobic exercise, such as walking or swimming, helps increase the resistance needed during labor and can also reduce the risk of having a cesarean section or an abnormally high birth weight newborn.
Exercises to Make Labor Easier and Less Painful
These are some of the best exercises for all mothers, from beginners to professionals.
Side Leg Lifts
This exercise will help you tone your thigh muscles:
Lie on your side with your shoulders, hips, and knees aligned. If you do not feel stable enough, bring the leg you are lying on forward; Support your head with one arm and bring the other forward for more balance;
Slowly raise your thigh as high as you can without feeling any discomfort; Change sides and repeat.
Tailor Sit
This exercise relaxes the muscles of the pelvis, thighs, and hips:
Sit on the floor with your back straight and the soles of your feet together; Lean forward gently until you feel a stretch in your hips and thighs. Your back must remain straight;
Hold the position for a few seconds and then return to the starting position.
Clamshell
The clamshell exercise is perfect for toning the core, hips, thighs, and pelvic floor muscles and also helps reduce back pain.
Lie on your side with your legs and hips stacked and your knees bent; Support your head with your forearm; Keep your back straight and make sure your toes touch;
Raise the upper part of the leg with the knee still bent and the feet touching, separating the knees as much as possible; Hold it for a few seconds and then lower your leg; Change sides and repeat.
Squats
Doing squats during pregnancy has several benefits for you. It helps tone the pelvic floor muscles, reduces lower back and pelvic pain, and is a great position for childbirth.
Stand straight and spread your feet shoulder-width apart; If your belly is big and you feel shaky, hold onto something like a chair, sofa, or wall;
Keeping your back straight, begin squatting; Make sure your knees don’t go over your toes; Go as low as you can without feeling any discomfort;
Hold the squat position for a few seconds and then return to the starting position.
Hip Flexor Stretch
Stretching your hip flexor muscles will help you stay agile and make it easier for you to spread your legs during labor.
Place one foot in front of you and slowly lower yourself as low as possible; Make sure your front leg is bent at a 90-degree angle and that your knee does not go over your toes;
Lean forward with your front leg and hold the stretch for a bit; Change legs and repeat.
We hope these exercises help you feel better during your pregnancy. If you have anything to add, feel free to do so in the comments!
