The most sensible advice I’ve heard for pregnant women is not to stray too far from your usual rhythm of life. The main thing is to feel comfortable, energized, and balanced. If you didn’t do any sports before pregnancy, it’s best to stick to light stretching only. But if you were seriously into something like running and don’t feel any discomfort — feel free to keep going.
For ordinary people like me, who did minimal sports before, the most suitable activities in this new state seem to be four things: a fitness ball, yoga, swimming, and Kegel exercises. Let’s take a closer look at each of them.
Fitball
Choose a fitness ball according to your height. Inflate it so that when you sit on it, your knees form a right angle. The fitness ball not only helps stretch your back and relieve pressure from the pelvis, but also prepares you for childbirth and has a generally calming effect.
If you’re watching something on a big screen, this kind of ball is a great alternative to the couch — stretching is far more beneficial than slouching. Plus, it can also come in handy later when feeding your baby 😊
Exercises on the fitness ball for pregnant women can be done in various positions:
On all fours – to improve uteroplacental blood circulation
Sitting – to strengthen the pelvic muscles
Lying down – to work the back and abdominal muscles
So, the most popular exercise is slow circular pelvic rotations while sitting on the fitness ball. Do as many rotations clockwise as feels good, and then the same number counterclockwise.
Next, stretch your sides by reaching to the left with your left arm, and to the right with your right arm.
To strengthen arm muscles:
Sit upright, take small dumbbells in your hands.
Raise your arms above your head with a slight bend in the elbows, lower them to your chest, extend them out to the sides, back to your chest, then down. Repeat the sequence.
To strengthen chest muscles:
Hold your arms with dumbbells bent at a 90-degree angle at chest level.
Slowly move your arms out to the sides without straightening your elbows, then return to the center.
To strengthen leg and glute muscles:
Lie on your back with your legs resting on the fitness ball.
Bend one knee and raise the leg so that your shin is parallel to the floor.
Slowly rotate your foot in one direction, then the other.
For the back:
Kneel and lean on the fitness ball, trying to completely relax your back and lower back muscles.
Gently rock forward and back — it’s great for relieving tension.
Yoga
“Sun Salutation” for Pregnant Women
The image is clickable.
Or as an option
Kegels
Sum up to diaphragmatic breathing and contracting and relaxing the perineum. This trains a group of muscles that play a key role during childbirth. The exercise is convenient because it can be done anywhere and anytime: on a fitball, in the kitchen, sitting, standing — as long as you feel comfortable.
And there’s also the Bridge, the most popular exercise to ‘fix all troubles.’
Swimming
A wonderful way to relax and strengthen—a gift for your muscles and joints. It’s worth not only swimming but also simply drawing letters with the bends of your arms and legs, walking or dancing in the water—let your imagination run free.
Walk
Exactly, exactly—let’s not forget about fresh air! 😊
Alright then, grab your mats and let’s go!
See also:
“Learning to Give Birth” (Z. Horodenchuk, T. Lekhnovska, O. Struk).
