Some muscle strengthening exercises will be suggested to help you during pregnancy and childbirth. Here are some of these exercises and their benefits.
Some muscle strengthening exercises will be suggested to help you during pregnancy and childbirth. Playing sports during the 40 weeks of pregnancy does not guarantee a quick and easy delivery. On the other hand, a he althy woman will have greater endurance during childbirth and will recover faster afterwards.
It is important to warm up well before your routine and slowly return to a relaxation phase after the effort.
Here is a description of some of these exercises and their benefits.
Back Pain Prevention
The following exercises will help strengthen your abdominal, back and neck muscles. They help maintain good posture throughout pregnancy.
Floor crunch
Lie on your back with your legs bent at 45 degrees and keep your feet on the ground. The arms are on the legs. Lift your shoulders off the floor andbring the hands to the knees. Come back down slowly. Repeat 10-15 times, 2-3 times per workout.
Variation: Lift crosswise bringing the hand to the opposite knee.
Up Right Row
Stand up, with your legs slightly bent at shoulder width. You can take free weights or light cans. Hold the weights in each hand and lift them up to your chin. Be careful that your back is not arched when raising. Repeat 10-15 times, 2-3 times.
Chest support
These two exercises will help support the chest, thus avoiding too much stress on the shoulders when gaining volume.
Pull up on the wall
Position facing the wall, palms on the walls while keeping arms straight. The hands are 60 cm apart and placed at shoulder height. While keeping your body straight, bring your face close to the wall. Repeat 10 times, 2 times.
Variation: on the knees on the ground.
Seated Rower
Sit on the floor with your legs slightly bent. Wrap a sturdy rubber band or towel under your toes. Keep your palms down and bring your hands to either side of your chest. It is important to keep your elbows high. Repeat 10-15 times, 2 times.
Ensuring abdominal control
This exercise will help you better control your muscles in theabdominal wall during childbirth.
Abdominal sheathing
Stand 30 cm from the wall, legs slightly bent and hip-width apart. Stick the lower back to the wall and straighten the legs keeping the lower back on the wall.
Variation: lying on your back, legs at 90 degrees, press your lower back to the floor and lower your feet to the floor.
Pregnancy and childbirth
These final exercises will help you throughout your pregnancy and make childbirth easier.
Sumo Folded
Stand up, legs apart so as to be wider than the pelvis. The feet point outward. Keep your back straight and bend your legs. Stop squatting when the back bends forward. By repeating this exercise, your muscles will become stronger and more flexible, so it will be easier for you to perform this exercise.
Knee Flexion
Stand facing the wall, one hand leaning against the wall. Pass a strong rubber band or a towel under the foot of the working leg. Bend your leg back, keeping your knee in line with the other leg. Alternate legs. Repeat 10 times, 2 times.
All these exercises will help you have a great pregnancy and a great birth. On the other hand, you must always listen to your body. If you did not exercise before pregnancy, it would be better to start with short training sessions ranging from 20 to 30minutes. In addition, it is strongly advised to consult your doctor before starting a training program.
