Prenatal And Postnatal Exercises

Prenatal Exercises

Moderate exercise during pregnancy may give a newborn a healthier start. Exercise at any time can improve heart health and stamina, decrease fatigue and constipation, boost mood and energy levels, enhance sleep, and improve muscle strength. A well-chosen exercise program can have the same benefits during pregnancy.

There is the exercise to keep you fit and healthy during pregnancy

1. Brisk walking-: If pre-pregnancy exercise levels were low, a quick stroll around the neighborhood is a good way to start. This will provide a cardiovascular workout without too much impact on the knees and ankles. It can be done for free, almost anywhere, and at any time during pregnancy.
2. Swimming-: Swimming and exercising in water give a better range of motion without putting pressure on the joints. The buoyancy offered by the water may offer some relief from the extra weight. Swimming, walking in water, and aqua aerobics offer health benefits throughout pregnancy.
3. Stationary Cycling-: Cycling on a stationary bike, also called spinning, is normally safe even for first-time exercisers. It helps raise the heart rate without putting too much stress on the joints. The bike helps support body weight, and, because it is stationary, the risk of falling is low. Later in pregnancy, a higher handlebar may be more comfortable.
4. Yoga-: Prenatal yoga classes keep the joints limber and help maintain flexibility. Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. These may contribute to healthy blood pressure during pregnancy. The techniques learned in a yoga class can also help you to stay calm and in control during labor.

Postnatal Exercises

Postnatal exercises are important for you to regain the strength of your abdominal muscles, after the birth of your baby as strong muscles help prevent lower back injury, prevent abdominal organs from " dropping forward" through lack of support and help you to regain a flat stomach. You can find your pelvic floor muscles by stopping and starting the flow of urine when you urinate. The squeezing that stops the flow of urine is the pelvic floor muscles contracting. Now try contracting and relaxing your Kegel muscles while sitting at your desk, driving in your car and watching television! Aim for a goal of 100 Kegels each day.
Almost every woman experience trouble bringing their abdomen back to its original tone and size after childbirth. Postnatal exercises, a combination of Kegel and abdominal exercises will work. This change in most women's bodies is due to the laxity of the abdominal muscle wall. It is important to remember that your body has simply changed, and not necessarily for the worse. Postnatal exercises can help your abdomen return to its original size.

There is the exercise to keep you fit and healthy during pregnancy:-

1. Pelvic Tilt-: Lie on your back, knee bent up and feet flat on the floor. Place hands on your stomach so that you can feel the tightening muscles. Gently tighten your stomach muscles and push the arch of your back towards the floor. Squeeze your bottom tight. Hold the position till the count of 6, and then relax.
2. Elbow to Knee lifts-: Gently bring one knee and your opposite elbow together. Then bring your other elbow and knee together. Work up to 20 rep, altering sides.
3. Ab Crunch-: Lie on your back with your knees bent, feet on the floor and ankles pressing down on the floor. Hold your hands behind your head and then raise your head as you contract your stomach muscles. Breathe properly and work up to 10 rep.
4. Reach your toes-: Lie on the floor with your hands just above your shoulders and bend your hips so that your legs are vertical and crossed at your ankle. For a beginner, you can bend your legs at the knees.
5. Stomach Tightner-: Lie on the floor, knees bent and arms resting on your thighs. Lift up slowly, sliding your hands up your thighs towards your knees. Breathe out as you lift up. Work up to at least 12 repetitions.