In Contrary to the myths and beliefs, physical exercises during pregnancy are very beneficial mom-to-be and a must for normal delivery. All you need to do is to perform the exercise in the right form and intensity.
Can every pregnant woman do exercises for normal delivery?
If you are a healthy pregnant woman, it is safe to do your exercises. But if you have any pregnancy complications, it is recommended not to exercise during pregnancy. Here are the conditions in performing exercises are unsafe for normal delivery.
- Moms who have certain health conditions like severe anemia, diabetes, asthma, heart, and lung diseases
- Moms who are pregnant with twins or triplets with risk factors for preterm labor
- Moms who have a history of a preterm delivery.
Suggested Pregnancy exercises for normal delivery
During labor, the uterus contracts, causing unbearable pain. Regular exercise can help to make labor and delivery easier. However, always make sure to discuss your exercises with your doctor.
For normal delivery, the following exercises are appropriate for moms of all ages:
Walking
Waking offers many health benefits for a pregnant woman. Try walking every day for 30 minutes. Walking helps with restlessness, regulates digestion, and controls blood pressure.
Squats
This exercise is highly effective. During pregnancy, squats aid in the contraction and loosening of the pelvic area and thighs. But, do not forget to take the support from another person or a gym ball, so that you won’t lose the balance.
Kegel- An Best Pregnancy Exercises for Normal Delivery
These exercises strengthen your pelvic floor muscles. Kegels exercises are essential for normal delivery, as they enhance the functionality and flexibility of the pelvic muscles. Make sure to do these exercises for about 15 to 20 minutes daily while focusing on tightening your pelvic floor muscles.
Yoga during pregnancy is amazingly helpful for both mother and baby. It boosts your flexibility, nourishes your mind and body. Some of the best yoga exercises expectant mothers can perform are:
- Stick Pose – Yastikasana
- Twisted pose – Vajrasana
- Angle pose – Konasan
- Butterfly pose – Bhadrasana
- Chair poses – Utkatasana
- Mountain pose – Parvatasana
Pelvic Tilt
Pelvic tilts can be done by pregnant women as they help the muscles in the pelvic region function better. It also helps strengthen your back muscles and increases the chances of normal delivery. But, while performing this exercise, make sure you are well-supported to avoid any accidents.
Swimming
Swimming is one of the best exercises for achieving a smooth delivery. It is especially useful for pregnant women who are in the third trimester, through which they can release the pressure on their backs while relaxing in the pool. Swimming strengthens your pelvic muscles and also keeps your body calm. If you swim regularly, you can also reduce the risk of cardiovascular diseases and gestational diabetes.
Bottom Line
By performing regular exercises, pregnant women can increase their chances of having a normal delivery. However, make sure to practice safely by exercising under the guidance of a coach or knowledgeable partner.
