Tuesday, September 10, 2013

Exercises during Pregnancy

Exercises during Pregnancy

I always been very active before I got pregnant. I zumba-ed, Metcon X-ed, running on the thread mill just to get myself fit and healthy. However, I got pregnant, I basically became lazier or I just blamed it on the pregnancy. Throughout my first trimester, I felt so tired every single day and Alhamdulillah, I am blessed that I did not go through the period with morning sickness like most ladies. 

Once I was done with first trimester, I became more and more active.  At least, in my eyes. I watched certain YouTube videos with moms exercise throughout the pregnancy. So, I was determined to be just like one of them. On top of that, during AMANI class, we were encouraged to do a number of exercises. Even on BabyCenter, they listed out the benefits of exercising:

  • it will make us feel a lot better - relieve back pain, improve posture, reduce constipation
  • it will make us look better - toned muscles (back, butt and thigh), increase the blood flow of our skin (healthy glow)
  • prepare ourselves for labour
  • regain our pre-pregnancy weight quickly
Obviously, when we do all these exercises  there must be a limit to it and please do consult your doctors before doing it.
If there is one of the signs below, please stop:
  • dizzy
  • fatigue
  • heart palpitation
  • shortness of breath
  • pain in the pack and pelvis
What have I done so far

  • walking : 15- 20 minutes, 3-4 times a week (this include walking in the shopping malls, from my car to my office) - I really hope this counts 
  • Squatting :  stretches and tones the inner thighs and perineum, build stamina in the legs. Squatting is one of the natural birthing position and it puts baby in alignment to apply pressure on the dilating cervix in labour. It opens the outlet of the pelvis by 10%-30% and it shorten vagina (so, shorten 2nd stage of labour)

  • Hip tilts, pelvic rocks : tones and condition the muscles. It relieves pressure on the lower back, relieves tension and brings our uterus forward.

  • Butterfly : tones and condition the thigh muscles. It prevents fatigue in the leg as they become more flexible. It stretches as well our perineum. Here's a link to Butterfly pose on YouTube.
  • Kagel or floor exercises.