Performing gentle exercises during pregnancy can help to prevent muscular aches and joint pain. You can perform these exercises 3-5 times a week until your date of delivery. Staying active during pregnancy helps to increase the ease of labour.
Always ensure good posture during exercise
• Before starting, always ensure that you have good posture.
• Stand with equal weight on both legs.
• Tighten your abdominal and pelvic floor muscles gently.
• Gently push your shoulders back and down.
Breathing and arm-circling exercise
• Keep your abdominal and pelvic floor muscles tightened gently throughout the exercises.
• Breathe in deeply and as you breathe out, raise your arms and spread them out before returning them to your sides.
• Repeat 5 times
Soldier march exercise
• March on the spot while keeping your hips level.
• Repeat 10 times
Quadriceps stretch
• Stretch the muscle in the front of your thigh.
• Hold on to the wall for additional support.
• Hold for 20 counts.
• Repeat on the other side
Hamstring stretch
• Stretch the muscle at the back of your thigh.
• Keep your abdominal and pelvic floor muscles tightened gently.
• Hold for 20 counts.
• Repeat on the other side.
Calf stretch against wall
• Stretch your calf muscle.
• Use a wall for additional support.
• Keep the knee of the rear leg straight.
• Keep the heel on the ground.
• Hold for 20 counts.
• Repeat on the other side
Hip flexor stretch in kneeling
• Get down on one knee slowly.
• Bring the knee in front forward.
• Push your hips forward until you feel a stretch at the front of your thigh.
• Hold for 20 counts.
• Repeat on the other side.
After warming up, you are ready to do the mat exercises
Thoracic rotation in side lie
Lower yourself into a seated position slowly. Lie on your side using a folded towel to support your head. Gently tighten your abdominal and pelvic floor muscles. Keep your hips still throughout this exercise. Bring your hand as far back as you comfortable can. Follow your hand with your eyes. Repeat 10 times. Roll over and repeat on the other side.
Side leg lifts
Place a folded towel on your hand so your head is supported. Use your hand to stabilise your body. Keep the leg on top straight. Gently tighten your abdominal and pelvic floor muscles. Lift your leg slowly with the knee facing forwards. Repeat 10 times. Roll over and repeat on the other side.
Forward and backward leg rotation
In the same position, gently tighten your abdominal and pelvic floor muscles. Lift your leg off the ground. Keep your knees Street and facing forward, draw circles with your leg. Repeat 10 times. Then change direction. Roll over and repeat on the other side.
Plank
Prop yourself on your hand and hip. Tighten your abdominal and pelvic floor muscles gently. Lift your hip off the ground. Stay in this position for 10 counts while you breathe normally. Repeat 10 times. Roll over and repeat on the other side.
Cross-arm twist
Move into a kneeling position slowly. Fold your arms in front of you. Gently tighten your abdominal and pelvic floor muscles. Keep your hips still. Turn your upper body to one side and hold for 3 counts. Repeat 10 times on each side.
After completing the exercises, it's time to cool down. You can repeat the stretches performed during warm-up or try these simple movements.
Move into standing
• Gently tighten your abdominal and pelvic floor muscles.
• Move into standing by getting onto one knee slowly.
Backward arm circling
• Move your arms backwards in a circular motion.
• Follow your hand with your eyes.
• Allow your shoulder and hips to follow the movement.
• Keep your abdominal and pelvic floor muscles gently tightened throughout.
• Repeat 10 times on each side.
Curling down from standing
• Keep your abdominal and pelvic floor muscles gently tightened.
• Curl forward, starting from the head and neck.
• Bend the lower back last.
• To return to a standing position, straighten the lower back first, ending with the neck and hit last.
• Repeat 10 times.
Backward shoulder rolls
• Roll your shoulders backwards 10 times.
• Stop with your shoulders gently pulled back and down.
Remember, exercising regularly during pregnancy is beneficial. But before you start a new exercise program, please consult your doctor. If you experience any pain, contractions or bleeding during exercise, stop immediately and consult your doctor.
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