6 Exercises For Pregnant Women To Do At Home

Pregnancy is a beautiful journey filled with excitement and anticipation, but it also comes with its unique set of challenges, especially during unprecedented times like lockdowns and quarantines. As expectant mothers prioritize their health and safety, maintaining physical fitness can sometimes feel like a daunting task. However, staying active during pregnancy is crucial for both the mother's well-being and the healthy development of the baby. In this article, we'll explore a range of safe and effective exercises specifically tailored for pregnant women to do at home. From gentle stretches to low-impact cardio, these exercises will help expecting mothers stay strong, flexible, and energized throughout their pregnancy journey, all from the comfort of home. Let's embark on this journey together, empowering pregnant women to prioritize their health and fitness during these challenging times.

# Kegels

Not only are Kegels recommended for ladies of all ages, but it can even especially be helpful for pregnant women. If you are in the second trimester, do try this exercise out which involves squeezing and relaxing the muscles around your genitals. It promotes pelvic health and also helps you prepare for labor and delivery.

Doing up to five sets of Kegels a day also can prevent the problem of fecal incontinence which may be commonly experienced during pregnancy.

# Relaxed belly breathing

This deep breathing exercise works like a meditative exercise as you grow along with the little one resting in your belly. Moderating or deliberating the way you breathe can ensure essential oxygen supply and nutrients to the baby, help you stay calm (which is far needed during the crucial last days) and even relax between contractions. Doing this regularly can be quite beneficial.

# Weight training exercise

Who said pregnant women can’t lift weights? Moms-to-be can gain benefits from simple weight training exercises which will be done at home. Some stretches and weight engaging exercises can lower back pain, build stamina and endurance needed during pregnancy and best of all, fight off chances of excess weight gain.

Any weight regimes or exercises which use your weight are often easily done at home.

# Cat cow pose

The classic yoga pose is one among the favorites of the many pregnant women and comes back with several benefits. From enhanced mobility, strengthening the lower back and abdomen, regular practice of the cat-cow pose also can encourage the body to gradually adapt to a simple and ideal birth position. Plus, it can be done anywhere- be it the bed or the floor.

# Dancer’s triceps

Stand together with your feet opened up, wider than hip-width. Point your left foot far away from your body, and right foot forward. Hold a dumbbell in each hand, arms bent, dumbbells near your shoulders. Slowly bend your left knee as far as you’ll be able to, without letting your knee go past your foot. As you do, extend your right arm to the bottom, then far away from your body, engaging your triceps. Return to start. That’s one rep. Perform 20 reps on each side. Continue to the next move.

# Pelvic curl

Lie on your back together with your knees bent and feet flat on the bottom, about hip-width apart. Take a deep breath in to prepare, and then exhale as you tuck your pelvis (your “hips”) so that you’re making an impression of your spine on the floor. Keep that tucked position as you continue the exhale and roll through the movement so that you are lifting your spine out of that impression, one vertebra at a time. Stop when you reach your shoulder blades. Inhale at the top of the movement, then exhale as you fold your body back down, placing one vertebra at a time back onto the floor until you get to your starting position on the back of your pelvis (your “hips,” as many people will refer to them as).