Weight control and to avoid weight gains greater than 13-14 pounds;
Avoidance of back problems;
Fortification of the abdomen;
Increased resistance and resilience;
Achievement of relaxation and energy (a good feeling about their body and head);
Prevention of varicose veins and cramps by improving the circulation;
Prevention of pain by improving the posture;
Strengthening of the pelvic floor muscles for an easier delivery;
Breathing and concentration exercises to relieve stress and tension;
More control over their bodies and their emotions.
Women can also train at home, which is a very good solution when they cannot move very easily anymore!
What other benefits do pregnant women have?
All women want a training program tailored to their demands and needs especially at this time. They need their questions and wishes to be heard. An individualized home training program can relax them and eliminate some of the concerns related to their pregnancy and the use of birthing balls.
The weather conditions and transportation are not a problem anymore. Thus, they save time and money. Also, they do not feel the extra pounds they gain during pregnancy.
What simple exercises can you do at home on weekends? Do they vary depending on the stage of pregnancy?
Starting to train from the first quarter would be the best way to prevent low back pain, stiffness and poor posture but this is not always easy because most women experience nausea. The first quarter is the most important because this is the time when the baby practically “forms”. Then, the 2nd quarter is an ideal time to do physical activity because the hormones are a little more stable and the woman is more euphoric yet exhausted by the weight of the baby. Finally, the belly gets bigger in the 3rd quarter. More than ever, it is imperative to do the exercises in a ventilated and quiet room for better oxygenation! The woman must warm up and rest between the exercises. Moreover, she should listen to her body because it might get tired very quickly when exercise balls are used.
Some exercises to do at home
Straighten the spine and the pelvic area. Sit on the floor, feet up and parallel, spine straight and inhale and let your belly expand. Exhale by tightening the pelvic area (as if you had the urge to urinate or experienced bowel movement) for 3 seconds and then relax it for 5 seconds. Repeat this exercise for 1 to 5 minutes once a day.
Tone the thighs, buttocks and perineum. Keep the feet slightly apart and parallel, the shoulders down, the neck stretched and keep a soft ball or cushion between your knees. Contract your gluteal muscles and then lower your back. Repeat this exercise by contracting the pelvic area and squeezing the ball.
Relieve the perineum. Keep a pillow under your head, slightly raise the pelvis and place a rolled towel under your buttocks so that the perineum is facing up. Close your eyes and enjoy this moment of relaxation.
You can also use a large Swiss ball for the relaxation exercises. Keep your legs on the ball.
When is the best time to get back to sports after childbirth? You can get birthing balls instead and use them as exercise balls.
You should resume your sporting activity after about 2.5 months. You should make no effort after a vaginal delivery or a caesarean section. You must resume your sporting activity intelligently. Pilates helps the body to recover gradually.
Important: Do the tests and start the pelvic muscle training 6-8 weeks after childbirth before resuming your physical activity to avoid complications and urinary incontinence.
Advice: You may continue your sporting activity until your postnatal leave if everything goes well during your pregnancy! This could actually do you a lot of good and limit your weight gain.
The delivery is a great sporting event so you had better be prepared especially when you deliver your first baby! However, the result is a delight!
Aqua-gym/Swimming
You can do water aerobics and take yoga classes and you will feel a lot better. These activities are not expensive and they are very easy to practice. You should take up these sports towards the end of your pregnancy. Wear a bathing cap and shoes when you go to the basin in order not to slip. You may be exposed to mycoses, so you should take all the precautions you can.
What sports did you practice during your pregnancy? What activities/places would you recommend?
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