Pregnancy exercises

GETTING good exercise while pregnant can be challenging for some women as they sometimes become fearful for the safety of their unborn children.

But during these precious nine months, exercise programmes can be tailored to suit you and the sensitivity of your pregnancy.

Rohan Gordon, personal trainer at Eden Gardens Wellness Resort and Spa, said that having a safe exercise programme to follow is very important along with proper nutrition advice.

“This will reassure you that you are doing the best exercises for yourself and the baby as you progress through the trimesters. Practising healthy life habits is also good for you and your baby as well. When a baby is conceived, his/her development starts at that moment, not days or weeks later. From that very moment continuing through birth, the cells of the developing baby are gathering information from the mother’s body so it can develop for optimal survival in the perceived world outside of the womb. So specific movement patterns and exercises that will support your body through pregnancy, labour, delivery, and post-partum recovery are important,” he said.

Exercises to do while pregnant include:

1. Pulling

Gordon said these are exercises that aim and focus on the back muscles such as the lats. “It helps to strengthen the area and helps in keeping the area in alignment. This helps to keep your back in position. Do four sets of 20 reps using a resistance band with 40 seconds of rest time,” he said.

2. Squatting

“Squatting is a great exercise for the core and it helps in your lower hip flexor and your body strength. This can help when you’ll be squatting down to pick up the baby or things off the floor. He said that four sets of 20 reps, resting for 40 seconds in between, is good. Also, he said it is best to use your own body weight while pregnant.

3. Restorative activities

Gordon said restorative activities are very important for handling stress, fostering creativity and allowing your body to heal from strenuous exercise. “Stress affects hormonal balance. You can do activities like walking. You can do it at your own pace as it can be very relaxing. Try walking for 30 to 40 minutes, or do yoga,” he said.

4. Kegels

The personal trainer said this is a great exercise that helps with your pelvic muscles. He said when performing the Kegel exercise, you must inhale, allowing the diaphragm to descend and the belly and pelvic floor muscles to gently relax and expand. While doing this you will feel a gentle tension through the pelvis and the abdomen. He added that four sets of 20 reps with a rest period of 40 seconds is ideal.

5. Hip hinges

“Hinging exercises can be done by moving your hips while on your back, forcing the hips and pelvis up into the air. Do four sets of 20 and rest for 40 seconds in between sets,” Gordon advised.