9 Safe and Effective Pregnancy Exercises at Home That You Should Try

by | Feb 11, 2024 | Pregnancy | 0 comments

9 Safe and Effective Pregnancy Exercises at Home That You Should Try

Pregnant ladies may be wondering if they can do exercise or not. It is very important to keep yourself and the baby healthy during this period. It is important to be active and move your body for a healthy pregnancy. It doesn’t mean that you need to be equipped or invest some money. You can opt for simple workouts that can be done at home. 

Things to do before you begin the Pregnancy Exercises 

 There are certain things you should follow before you begin with your exercises during pregnancy. 

  • The important thing is to get approval from your gynaecologist about your body condition. You can inform the doctor about the exercises you are planning to perform at home. This is because each body is different and this needs to be done for your baby’s safety.
  • If you are planning to do vigorous-intensity workouts during your pregnancy, first inform your doctor and get approval.
  • Although you get approval from your doctor, listen to your body. Never push yourself too much and become tired. Do a workout that is comfortable for you and your tummy.
  • Warming up before you exercise is necessary to prevent muscle cramps and body pain. This has a lot of benefits such as preventing muscle cramps and body injury.
  • Drinking plenty of water is a must before and after your workout. Keep yourself hydrated.
  • Always ensure you wear proper clothing during workouts such as belly bands and supportive bras.
  • Never lay on your back during a workout for a long time. This might hurt your back. Especially during the third trimester.
  • Try to avoid hot yoga and contact sports during your pregnancy.

Also Read: Pregnancy Diet That You Should Follow

First Trimester Pregnancy Exercises 

1. Pelvic curl

To perform pelvic curl, lie on your back with your knees bent and keep your feet flat on the ground. This can be with the hip-width apart. Tuck your pelvis so that the spine lays on the floor. Exhale and inhale in this position, to lift your spine out of the impression with one vertebra at a time. Finish off when you reach your shoulder blades. Inhale at the top and then exhale as you fold the body back down at a time until you reach the starting position on the back of the pelvis. You can do this for 12 to 15 reps. 

2. Kneeling push-ups

Kneeling push-ups target the core and the upper body by strengthening them. Lie flat on your stomach and then push up on your hands and knees. Make sure you keep your knees behind your hips. Now pull in the abs, then slowly lower your chest towards the floor when you inhale. Now you have to exhale as you press your back up. Start with 6 to 10 counts and then gradually increase up to 20 to 24 reps.

3. Squats

For squats, try to stand with your back facing the couch with your feet wider than the hip width, using the couch as a guide for the proper form. Now squat down with the help of the couch as if you are about to sit down on the couch, and come back as the thighs start to touch it. Take about 5 seconds to go down and 3 seconds to come back. Repeat for 2 sets of 15 to 20 reps.

Also Read: Tips To Stay Healthy In Your Pregnancy

Second Trimester Pregnancy Exercises

Maintaining a safe and healthy exercise routine during the first trimester of pregnancy can promote overall well-being and prepare the body for the journey ahead.

1. Side-lying leg lifts

For the leg lifts, lie on any one of your sides with both knees bent as if stacked on top of each other. Slightly lift your leg which is on the floor to make a small gap between the waist and the floor. This exercise helps to level your pelvis. Straight the other let and angle it slightly in front of you. Rotate the hip so that the toes point towards the floor. When you lift your leg you can exhale and inhale for 3 seconds when you back down. Make sure you don’t lose the little gap between the waist and the floor as you lift the leg. You can perform 8 to 15 repetitions of 2 sets on each side.

2. Mermaid Stretch

To do the mermaid stretch, sit with both of your knees bent on the ground and your feet facing to the right. Raise the left arm straight to the ceiling when you inhale and then exhale. Bend towards your side with your torso towards the right. The stretch will be felt on the left side.

Take deep breaths and hold for 4 counts. You might experience slight discomfort on your left side. Reverse the direction on the right side now. To minimize the risk of this discomfort you can start stretching both directions.

3. Incline pushups

Facing a railing or a ledge, stand and place your hands shoulder-width apart. Keep your body back into the plank position, bend your arms, and lower your chest towards the railing slowly. Retrieve to the starting point by straightening your arms to the original position. Make 10 to 12 repetitions. 

Third-trimester Pregnancy Exercises

As your body begins to get ready for labour and childbirth during the third trimester, you can focus on cardiovascular exercises and keep up the abdominal strength and mobility. 

1. Walking

Walking is the best at-home workout for pregnant women. You can go for a walk without having full exertions because of your tummy. Walking helps to improve bowel movement, relieves backache, and improves sleeping patterns.

2. Swimming

Swimming is advisable home exercise for pregnant women during all trimesters and it is the safest also. It has health benefits such as improved sleeping and improved physical fitness during pregnancy.

3. Prenatal yoga

To improve the endurance of your pelvic muscles, strength, and flexibility you can choose prenatal yoga. It creates a balance between emotional, mental, spiritual, and physical health. 

Benefits of Home Exercise and Yoga During Pregnancy

Exercise and yoga during pregnancy can be really helpful for both you and your baby. Here are some simple benefits.

  1. Pregnancy exercise at home and yoga especially pregnancy yoga help stay in good shape during pregnancy. They make your muscles and joints stronger, which can help with labour and delivery.
  2. Pregnancy can be stressful, but pregnancy exercise at home and yoga can help relax. They release feel-good hormones in your body that make you feel calmer and happier.
  3. Doing gentle at-home workouts for pregnant women or yoga poses can improve sleep quality. You might find it easier to fall asleep and stay asleep through the night.
  4. Home exercise for pregnant women and pregnancy yoga can ease some common pregnancy discomforts like back pain, swelling, and constipation. The doctor also recommends home exercise for normal delivery.
  5. Certain home exercises for pregnant women and yoga poses can help prepare for labour by strengthening your pelvic muscles and teaching you breathing techniques.

Nutrient Requirements along with exercise

During pregnancy, it’s important to eat healthy and exercise to keep you and your baby strong. Here are some key nutrients you need:

  1. Protein: Helps in the growth of your baby’s tissues.
  2. Calcium: Builds strong bones and teeth for both you and your baby.
  3. Iron: Helps in making more blood to supply oxygen to your baby.
  4. Folic Acid: Prevents birth defects and helps in the development of the baby’s brain and spinal cord.
  5. Omega-3 Fatty Acids: Supports the development of the baby’s brain and eyes.

Pregnancy Exercises

Conclusion 

It is essential to exercise during your pregnancy. It is said that women who did workouts have a lower incidence of complications such as gestational diabetes, lower gestational weight gain, preeclampsia, cesarean birth, lower birth weight, etc. Read more blogs for pregnancy at Buding Star.

FAQs on Safe and Effective Pregnancy Exercises at Home

  • Is it Safe to Exercise During Pregnancy?

Yes, it is generally safe to exercise during pregnancy, as long as you follow guidelines and listen to your body. 

  • Are There Any Exercises to Avoid During Pregnancy?

Some exercises should be avoided during pregnancy to reduce the risk of injury or complications. These include high-impact activities like contact sports, heavy weightlifting, and exercises that involve lying flat on your back for extended periods. 

  • How Often Should I Exercise During Pregnancy?

If you’re just getting started, 30 minutes per day is enough; you can gradually increase the time as your body becomes familiar with the routine. 

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