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Pregnancy Topics..

You are here : home > Pregnancy > Weight Gain, Diet & Exercise > Pelvic Exercises during Pregnancy

Pelvic Exercises during Pregnancy

Practising pelvic exercises during pregnancy can prove very beneficial for women. Such type of exercises should be done under the guidance of a certified trainer after consulting a doctor. Find out more about the benefits of practicing pelvic exercises during pregnancy.

Exercises during pregnancy are very helpful. Pelvic exercises are special kind of movements which should be initially done under the direction of an expert and slowly with proper care and caution.

Exercises regularize pregnancy, help in having smooth and normal delivery and get back to proper shape after the delivery.

Body Changes during Pregnancy

Even with or without exercises bodily changes definitely take care of the pelvic region in pregnant women. Still, little orderly life and planned exercises are always good for having a smooth pregnancy. Changing body shape and weight gain happens naturally during pregnancy so that it is smooth for the baby to have comfortable movements in the mother’s womb.

Pelvic bones have to be strengthened and should always be strong. If not it is natural that one feels embarrassed with few awkward problems like leaking urine while coughing, sneezing and also when laughing intensely. These will persist even after pregnancy, if proper care is not taken during pregnancy.

Importance of Exercising during Pregnancy

When looked at various exercises during pregnancy, breathing exercises are sure to help a smooth flow of fresh air towards pelvic region. These exercises make the stomach muscles, pelvic region and also the back bone tight and strong. Though one can indulge in normal exercises during initial stages of pregnancy, it is important to reduce the intensity and vigorousness of exercises and exert less in the late pregnancy. Strenuous exercises and breathless movements in the name of exercise are definitely dangerous. If one has never indulged in exercises, do not start vigorous exercises during pregnancy. Also exercises like, cycling, swimming, jogging, walking running, aerobics should be normal and never at an intense level. Exercises should start with a slow rhythm and stop with a cool slow motion steps.

However, in the name of exercise it is never advisable to stress out in the hot sun or mid afternoon.

Benefits of Pelvic Exercises during Pregnancy

Below mentioned are the benefits of pelvic exercises during pregnancy.
  • Smooth blood circulation

  • Exercise even for ten to fifteen  minutes is very good

  • Exercises prepare body to smoothly carry the extra weight

  • Pelvic exercises strengthen muscles

  • Pelvic exercises make the joints strong

  • Pelvic exercises improve blood circulation

  • Pelvic exercises reduce backache and helps to tighten the pelvic muscles

  • Warm up exercises prepare the body for slow movement

  • Strengthens the hollow in the back
Along with the exercises it is important to drink plenty of juices and water. These exercises will surely help in easy and painless labour.

Types of Pelvic Exercises during Pregnancy

Listed below are different types of pelvic exercises that can be practiced during pregnancy.
  • Stand erect press your back towards the wall

  • Stretch your knees

  • Stretch the whole body, and see that the back is straight

  • Hold the anus region tightly, and pretend to control urine flow

  • Contract the vaginal muscles through breathing exercises
These exercises slowly and gently can be repeated few times as long as one is comfortable

Types of Exercises and Postures to Avoid during Pregnancy
  • It is not right to lie flat on the back

  • Do not indulge in violent sports or exercises
Still, if one is not involving into heavy aerobics or gymnastics, regular exercises with zero percent fear of falling or damaging or hurting the body can be easily done by all pregnant women. But it is always better to talk to doctor before starting any exercise regimen during pregnancy. Today’s health and beauty conscious young mothers usually concentrate more on pelvic exercises as these enhance their beauty and allows them to remain fit for all kinds of responsibilities in this changing world.

What are the benefits of practising pelvic exercises? When can a pregnant woman start practicing pelvic exercises? What are the benefits of practising pelvic exercises? Discuss here.

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