If you are pregnant, it is nice to stay fit and train your body to carry a child. Many pregnancy courses are organized, but you can also do exercises at home to promote a relaxed and smooth delivery. Also for the recovery after delivery, it makes sense to go through your pregnancy as fit as possible.
Keep listening to your body. During your pregnancy, you are more easily out of breath and tired more quickly. Keep as a yardstick that you can continue to have a conversation during the exercises, then you’re fine. The following exercises are fairly general and can easily be done at home.
To prevent back problems, you can do the following exercise several times in a row. Lie on your back with your knees bent. Now tilt your pelvis backward so that the lower part of your back is pressed against the ground. Hold for a few seconds, then relax again. This exercise can also be done in crawling posture or standing.
To stretch the top of your back, place your hands on a table or counter. Walk backward until you are bent at an angle of 90 degrees. Keep your knees straight and lean back a bit more to stretch your back even further. Relax your neck, let your head hang and breathe in and out 10 times.
Because of your weight gain, high demands are placed on your pelvic floor muscle. It is therefore important to practice these before and after giving birth. Lie on your back with your knees bent and feet on the floor. Stretch and relax your pelvic floor muscles, slowly build up and try to hold them for six seconds. During the tightening of your muscles, you breathe in and relax while breathing.
Another exercise is the ‘flashing light exercise.’ Sit on a chair with your back against the handrail and put your feet slightly apart on the floor. Now stretch and relax your pelvic floor muscles in quick succession for thirty seconds. Repeat this exercise regularly.
Belly, buttocks, and legs
You can continue to train your abdominal muscles until the moment that a narrow slit (diastase) develops on the midline of your stomach. After that, straight abdominal exercises are no longer recommended because there is too much pressure on your uterus on the abdominal muscles.
Oblique abdominal exercises are allowed. Lie on your back with your legs bent and your feet on the floor. Tap your left hand with your right hand, with your right shoulder completely off the ground and your left shoulder slightly. Then you turn it around. You can also tap on your ankles: tap your left ankle with your left hand and your right ankle with your right hand. Your shoulders are on the floor, but your head is bent.
To train your legs, you stand with your feet at hip width and keep your arms stretched. Bag with your buttocks backward as if you want to sit on a chair come back up quietly. If you stand with your feet slightly wider than on hip width, you train your buttocks in this way.
By far the most relaxation can be achieved by paying close attention to your breath. If you are aware of proper breathing, you will also help during your delivery. Try to breathe so much to your stomach. Through deep abdominal breathing your body makes endorphins, so you relax better and feel less pain. Relax your face, breathe deeply through your nose towards your stomach and gently blow out through your mouth in 5 seconds. A breathing exercise to better catch the contractions: lie down, lay your hands on your stomach and try to breathe in your hands and your baby.
Are you struggling to relax? Then lie somewhere where you are not disturbed. Make sure you are comfortable, for example on your side with cushions under your head and between your knees. Practice different muscle groups by tightening them one by one and relaxing again. Also, a warm bath and sufficient sleep do wonder or consider pregnancy yoga.