FOR the longest time, the thinking was that proper nutrition and ample rest were the only chief concerns for pregnant women, and that any thought of exercise should be set aside.
That’s not true. In fact, when equipped with proper knowledge, exercise—or precisely, functional training—can actually do wonders for expectant mothers.
Apart from preventing excessive weight gain during pregnancy, functional training, or core conditioning exercises, will also develop strength, flexibility and stamina, all of which play a crucial role in the course of pregnancy. These developments contribute in the alleviation of pain and discomfort during pregnancy while boosting one’s energy that facilitate labor.
The strengthening of the core muscles and the stabilization of the spine are also of prime importance, especially given the fact that pregnant women develop back issues.Below are some exercises pregnant women can do in their first, second and third trimesters. Do listen to your body’s signals and slow down when needed. Some tell-tale signs to slow down include fatigue, dizziness, heart palpitations and shortness of breath. It should also be underscored that pregnant women should consult with the doctor before taking on any strenuous physical activity.
Let’s get started:
First trimester (Weeks 1 to 12). This is the phase when a pregnant woman encounters shifts inside the body. The main focus of the exercises here is to ease the woman’s transition into these changes.
Begin with the most basic workout: breathing. A pregnant woman should practice diaphragmatic breathing, or the proper usage of the diaphragm for breathing to use less effort and energy to breathe and decrease oxygen demand. Also called abdominal or belly breathing, this can be done by contracting the diaphragm during breathing. Next up are Kegels, or exercises that strengthen a woman’s pelvic-floor muscles, the ones that support the urethra, bladder, uterus and rectum. With the development of the pelvic muscles, one can develop the ability to relax and control the muscles in preparation for labor and birth.
Examples of Kegels are:
Tailor sit: Channel your inner Buddha and strike the “enlightenment” pose. This is done while sitting on the floor, bending one’s knees and crossing the ankles. Keep the back relaxed and straight and lean forward slightly.
Pelvic-floor exercise: Lie flat on your back, arms parallel, and raise your pelvic. Tighten the muscles in the abdomen and the muscles around the buttocks. Hold the position for a few seconds then release. Do five sets of Kegels a day. Each time you contract the muscles of the pelvic floor, hold for a slow count of five, then relax. Repeat this 10 times for one set of Kegels.
Second trimester (Weeks 13 to 28). The “baby bump” becomes more pronounced at this time. One should begin to build her strength and endurance in preparation for the baby weight gain and, thus, the core and the upper body should be strengthened. It’s important to note that despite pursuing core strengthening trainings, pregnant women on their second trimester should avoid lying flat on their backs since it can lead to a reduction of maternal heart rate and decrease the flow of oxygenated blood to the baby.
Leg lift on all-fours: Rest on your forearms. Extend one leg out behind, maintain in straight posture and slowly raise it about 30 cm off the floor. Keep your upper body still and low but off the floor while doing this. Movements should be small and controlled. Keep your leg high and focus on the upward squeeze. Repeat 20 times on each leg for two sets.
Standing narrow, bent over row (2 x 3kg weights): Hold a weight (you can also do it without) on each hand with arms straight down by the sides. Stand with feet hip-width apart, then step forward with one leg. Lean forward at your waist, slowly pull your arms toward you and squeeze your shoulder blades together then slowly return your arms to the starting position. Repeat 15 to 20 times and do two sets.
Third trimester (Weeks 29 to 40). This is all about exercising comfortably so safe stretching is recommended. Avoid quick changes in direction, especially laterally because the risk of ligamentous sprain increases. To promote the muscular endurance needed during birth, one should learn to consciously relax the pelvic floor after every Kegel contraction, as this will develop mind-body awareness and the ability to relax the pelvic floor during labor contraction.
Toe-touch: Sit down with the back straight and legs spread. Reach for the toes but don’t strain the belly area.
Despite the benefits to be had from these exercises, safety should always be prioritized. As with any other body, it is very important for the pregnant woman to listen to her body.
Nobody, not the trainer nor the spouse, knows one’s body better than the pregnant woman herself. If a pregnant woman has not been exercising, she should begin slowly and progress gradually.
Of course, there are nonnegotiable no-no’s for a pregnant woman as far as exercise is concerned, and these include pregnancy-induced hypertension, preterm rupture of membranes or preterm labor during the prior or current pregnancy, incompetent cervix, persistent second or third trimester bleeding and intrauterine growth retardation and multiple gestation. As mentioned earlier, it is always best to consult a doctor. And once a doctor gives the pregnant woman the green light, consult only with a certified personal trainer specializing in pre- and postnatal training for proper guidance.
(With JT Nisay)
***For personal training and lifestyle coaching, contact Jonnel Cruz at 0917-841 4848.
Image credits: Roy Domingo
1 comment
Thank Jonnel for sharing this detailed and helpful guide.I will share it with my friends who are now pregnant.Exercise indeed helps when in the course of pregnancy.I once used a product called the Fit and Healthy Pregnancy System which helped me to eliminate about 90% of pregnancy aches, pains, and discomfort through exercise.I recommend you google it or visit tinyurl.com/100healthypregnancy if interested.