7 Safe Exercises for a Healthy Pregnancy

Your back pains, your ankles are puffed, and you can’t get a good sleep (not to mention the bloating and constipation!). If only there was a way to reduce the common signs of pregnancy. Turns out, there is: exercise is one of the best possible cures for the discomforts of the expecting set.

Working out during gestation has many benefits for you and your baby. Like, your mood gets better, you have a quick postpartum recovery, and you boost your baby’s heart and brain health. Before you start doing it, read these instructions and learn some of the safest exercises for a healthy pregnancy.

1. Activities that activate your entire body

Low-intensity activities that keep your whole body in motion have amazing effects. Activities such as stationary cycling, moderate jogging, and brisk walking are a handful of simple yet very effective physical exercises that involve very little risk. You can keep on doing these activities with maternity wear on a daily basis throughout the pregnancy.

2. Swimming

It is quite helpful in improving the stamina of the whole body. It tones up every major muscle group and increases blood circulation. In general, swimming is encouraged only in the early stages of pregnancy. Talk with your gynecologist to find out which trimester swimming is harmless for you and the baby.

3. Walk on treadmills

A simple walk on treadmills is another safe way of warming up the body. It primarily impacts the lower half and the heart. In the beginning, you can start with 10-15 minutes and then increase the duration week by week according to the condition. You will feel more energized and free of body aches in just a few days. If your breast size has increased, wear a sports bra for this exercise to give support to your breasts.

4. The wall slide exercise

This exercise builds up the muscles of the lower limbs and helps them endure the labor and the delivery. Steps to do a wall slide:

• Stand straight like an arrow with your back against the wall. Position both your feet a bit away from the wall in the forward direction.
• Now slowly lower yourself until your thighs are parallel to the floor. Maintain the posture just like you sit on a chair.
• Raise your hands in the air and touch the wall with them. Lower your hands into a position of shoulder-press exercise.
• Hold the position for a few seconds, then slowly return to the starting position.

5. Hip raise/bridge exercise

This exercise aids in developing the core muscles of the abdominal region and the lower back. The hip raise exercise also betters body posture by stressing the spine and preps the body for labor. Wear leggings before doing this exercise. Steps to do a hip raise:

• Lie flat on your back on the ground with both palms underneath your hips and knees bent. Slowly move your hips so that your shoulders are parallel with the core of your body.
• Maintain the pose for a couple of seconds and then gently release it to the initial relaxed state.

6. Butterfly Pose

This exercise is strongly recommended for women who are in the third trimester. The butterfly pose helps with a normal delivery without any kind of complications. Also, it alleviates the pain in the lower back area and opens up the hips. Sit on a flat floor with your feet together. Keep in mind to point out your knees. Now, just grasp your feet and bring them closer to your body. At last, hold the pose for as long as you can by bringing your body forward.

7. Clamshells

This exercise gives more strength to the pelvic region. It also stretches the muscle groups of the thighs and the abdomen. Thus, you shouldn't skip this exercise while you're pregnant. Steps to do a clamshell:

• Lie down on the surface on any one side with one hand on the surface to support the body. Place the other arm beneath the head while staying in a bent-knee position.
• Now, raise your legs as high as you can while bringing your heels together.
• Hold the pose for some time and return it to the resting position.
• Do this five or six times, then switch sides.

In Summary

Pregnancy can be very challenging and painful, but staying active can make it healthy. All the above-mentioned exercises can help you lift your mood, relieve aches, and prepare you for labor. The key is to stay calm, listen to your body, and don’t push too hard. And for every step of the way—bump to baby to beyond—Lovemere has your back. As a Singapore motherhood brand, we’ve got the comfortable, stylish essentials every mother needs to stay active during pregnancy, postpartum, and breastfeeding.