There is a usual belief that a woman should not exercise during pregnancy. But the truth is that they need to care more about their fitness in this condition. Pregnancy exercises done by expecting mothers not only energise them but also facilitate the delivery process. Physiotherapist Dr Anita Sharma elaborates eight exercises which will help women remains fit and fine even during their pregnancy period.

1/Sitting Exercise

Sit on the floor with legs straight. Hold your ankles and move your feet towards the pelvic area.  Put pressure on the knees with both hands and try to touch the ground. While doing this exercise you will feel the pressure on your inner thighs. Do this ten times (which constitute one set). Then after few minutes do two more sets of the exercise.

Benefit: Pelvic muscles become flexible. This exercise also facilitates normal delivery making it much easier.

2/Squatting Exercise

Sit straight in a comfortable position giving support to your back by placing your palms firmly on the floor. Now place your hand near your inner thighs as shown in the picture here. Stretch your groin as much as you can. Do this five times (which constitute one set). Repeat two more sets.

Benefit: This exercise prepares your body for normal delivery.

3/Pelvic Tuck-ins

Bend your knees and lean forward. Place both palms on the ground as shown in the picture. There should be a gap of 12 inches between both the knees. While inhaling pull your butt muscles and pelvic area muscles. Now bend your chin and try to touch your chest with it. While doing this straighten your back. Hold this position for 30 seconds and the gradually come back to the first posture. Repeat this process ten times.

Beware: While doing this exercise do not exert undue pressure on your waist.  

4/Bridging Exercise

Lie down straight on your back. Fold your legs and keep your feet on the ground. Put your entire body weight evenly on your legs and touch your ankle with your hands. Then lift your waist up gradually. Count from 1 to 10 in your mind while you are in this posture and gradually come back to the normal position. Repeat this at least ten times.

Benefit: This exercise will strengthen your butt muscles.

5/Kegel Exercise

Slow contraction: Place your hands towards your back and put your palms firmly on the ground. Spread your legs in front and bend them a little. Now pull your anal and vaginal muscles with full strength. Count from one to six. Then slowly relax the pulled muscles.

Sharp contraction: Pull your pelvic area muscles as mentioned above. Hold for a second and gradually relax yourself. Repeat this slow-fast contraction 15 times each.

Forward Lunge

Move your right leg forward and bend it in such a way that you feel stress in the calf muscles of your left leg. Now place the both hands on the right leg and come back to normal posture state after one second. Repeat this process with the left leg. Do these exercise ten times, interchanging the legs alternately. Keep in mind that the body’s entre weight should fall on the legs.

Calf Raise

Stand straight with your face facing the wall. Now join both your toes and lift you paws as shown in the picture. You should try to balance the entire body weight on your both legs. Straighten your spine by stretching it and gradually bring your paws down to the ground. Repeat this exercise at least ten times.

Seated Adductor Stretch

Sit straight, join your paws and bend your knees slightly. Place your hands on the floor for support. Contract your abdominal muscles and keeping backbone straight sit in the posture as shown in the picture. Bring your hands closer to your waist. Try to push your hip forward till you feel pressure in your inner thighs. Do this ten times (which constitute one set).  Repeat two more sets of this exercise.

Note: If there are no complications in your pregnancy then you should start these proper exercises after 16 weeks of your getting pregnant and continue till the 9th month of pregnancy. But be sure to consult your doctor before starting these exercises. It is not necessary that you do all the exercises mentioned above. Go for the ones which you feel comfortable in doing so.

Courtesy: Sakhi