Prenatal exercises can make a big difference in how you feel during your pregnancy. Everyone knows that during pregnancy your body is rapidly changing, and there are some pretty serious aches and pains that a woman has to endure. Simple and effective Yoga-style stretches and strengthening exercises will help your body to better cope with the physical challenges that you face.
You only need about 10 minutes per day to give your body a nice workout that will really help you to feel better. Here are a few basic examples of classic exercises that can help. Prenatal exercise classes are also a wonderful way to learn the basic stretches and strengthening exercises that will make your life a whole lot easier.
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Start with the basic exercise to strengthen and stretch your upper back and arms. The Flying Arm Exercise should be repeated 5 times, by simply taking your arms up in the air and then behind your back, hands clasped, and give it a good stretch. This opens the front of your chest, while really giving a good tug as well to your arms, back and the whole front of your body.
It’s important to do some abdominal exercises to tone those muscles. This part of your body is supporting a lot of weight and action, and if you do some work to strengthen it, you’re giving your whole body a break. But please note that abdominal muscle separation can happen in pregnant women, so you must be completely gentle with yourself.
The Pelvic Tilt exercise involves lying on your back and gently raising your pelvis into the air, contracting the muscles in your abs, back, and legs. Hold this position for a bit and then slowly lowering. Continue the Pelvic Tilt numerous times until the muscles feel worked.
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Sit ups are also a great exercise for pregnant women. The traditional sit up has you with your hands behind your head, tuck your chin, and lift your shoulders off the floor no more than 45 degrees.
Squats are another great exercise to do, and tone the legs as well as the core muscles and the lungs. Go into the squatting position and simply hold it at a comfortable level until you can feel your body heat rise. This is a wonderful way to prepare your body for the pushing that you’ll be doing during labor.
These are the absolute most basic exercises for a pregnant woman, and pretty much any traditional exercise that you can do will give your body some benefit, as long as it’s simple and not strenuous. Breathing exercises as well will not only tone your body and calm your mind, but they will greatly help during the difficult times of labor.
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