Pregnancy is a very important part of a woman’s life and impacts them both physically and emotionally. As the body experiences substantial changes to support and nurture a new life growing inside, prioritising a healthy lifestyle becomes even more crucial than ever. Among these priorities, prenatal exercise plays a vital role.

Engaging in physical activity during pregnancy offers numerous advantages, such as alleviating discomforts and aiding in controlling weight gain. 

In this blog, we’ll talk about prenatal exercise, pregnancy and fitness workouts, and kegel exercises for pregnancy.

Important Prenatal Exercises that Women Must Do

Pregnant women should get about 30 minutes of exercise each day or at least 105 minutes a week of moderate-intensity aerobic exercise. Given below are some important prenatal exercises for women during pregnancies:

1. Pile

Stand next to a sturdy chair, placing the hand closest to it on it, and keep your feet parallel and hip-width apart. Activate your core by drawing your belly button inwards. Position your toes and knees outward at a 45-degree angle. 

Bend your knees, lowering your torso as much as you can while maintaining a straight back. Straighten your legs to come back to the starting position. Repeat this for the desired number of repetitions.

2. Side-Lying Inner and Outer Thigh

Lie on your right side, with your head resting on your forearm, right leg bent at a 45-degree angle, and left leg straight. Use your opposite arm on the floor for balance. Raise your left leg to about hip height and repeat for repetitions. Afterward, bend your left knee and place it on top of pillows for support. Straighten your right leg and raise it as high as you can for repetitions. Switch sides and repeat the process for the desired number of repetitions.

3. Curl and Lift

Sit on the edge of a strong chair with your back upright, feet touching the floor, arms by your sides. Grasp a 5- to 8-pound weight in each hand, palms facing toward you. Bend your elbows to create a 90-degree angle with your arms. Next, while keeping your elbows bent, raise the weights up to shoulder level. Bring your arms down to your sides, then extend them to return to the starting point. Do this repeatedly for the desired number of repetitions.

4. One-Arm Row

Using a strong chair, position your right knee on the seat and left foot on the floor. Lean forward with your back level with the floor, and put your right hand on the seat. Grip a 5- to 8-pound weight in your left hand, arm stretched down and aligned with your shoulder, palm inward. Bend your left elbow upward to make a 90-degree angle with your arm. Keep, then go back to the initial position. Do again for repetitions, then change sides.

Pregnancy Fitness Workouts

There are various categories of fitness routines tailored specifically for pregnant women to maintain their health and well-being during pregnancy:

1. Squat and Press

(Sculpts your legs, butt and shoulders) Stand with your feet positioned hip-width apart, gripping a dumbbell in each hand at shoulder level. Keep your chest upright and your core muscles engaged as you lower yourself into a squat. Make sure your buttocks are pushed back, and your thighs are almost parallel to the ground.

Push through your heels to rise back to a standing position while simultaneously pressing the dumbbells overhead. Complete 15 repetitions.

2. Reverse Lunge and Curl

(Tones your legs, butt and biceps) For this exercise suitable for the first trimester, start by standing with your feet together, holding a dumbbell in each hand by your sides. Activate your core muscles, then take a step back with your right foot, lowering your body until both legs form a 90-degree angle and your back knee is slightly above the ground.

Simultaneously, curl the dumbbells up towards your chest. Return to standing position by bringing your right foot forward and lowering the dumbbells back down. Repeat this sequence on the opposite side. Aim to complete 12 repetitions on each side.

3. Single Arm Row and Tricep Kickback

(Sculpt your back and triceps) Start by positioning your left foot ahead of your right, with your left knee slightly bent and your left hand resting on your left thigh. Grab a dumbbell in your right hand, extending your arm toward the ground. 

Lift the dumbbell up to chest level, ensuring your elbow stays close to your side, then extend your arm behind you. Reverse the movement to return to the starting position.0

Aim to do 12 repetitions on each side.

How to Do Kegel Exercises When Pregnant?

Kegel exercises for pregnancy are easy to do. It’s all about squeezing and relaxing the same muscles you would use to stop a stream of urine. Here’s how to do Kegels:

• Find the right muscles: To perform this action, you can insert a clean finger into your vagina and contract the muscles you typically use to control gas. If you sense a tightening sensation around your finger, then you're executing it correctly. Alternatively, you can visualise as if you're attempting to halt the passage of gas or to pause the flow of urine to identify the correct muscles. If you remain uncertain, seek assistance from your healthcare provider to locate the appropriate muscles.
• Get comfortable: Initially, you might discover its simplest to practise while lying down. As you progress, you'll become capable of performing them while lying down, standing, or even sitting.
• Increase the intensity as your muscles get stronger: It's advisable to begin with a modest approach and then incrementally raise the number of repetitions, the length of each squeeze, and the frequency of daily practice sessions as your muscles become stronger. Further details on when and how frequently to perform Kegels will be discussed in the following section.

Wrapping Up

Prenatal exercise is a valuable tool for promoting maternal health and well-being during pregnancy. By engaging in safe and effective exercise routines tailored to their needs, pregnant women can experience a wide range of physical, mental, and emotional benefits that support a healthy pregnancy and prepare them for childbirth and beyond. 

Remember to consult with your healthcare provider before starting any exercise program and listen to your body throughout your pregnancy journey. Embrace the opportunity to sculpt your perfect pregnancy body through the power of prenatal exercise. If you want customised prenatal workout plans, consult an expert physiotherapist at your nearest tertiary care hospital as soon as possible!