Exercise During Pregnancy
Reviewed by Jennifer Wolfe, Prenatal Exercise Expert
Exercising is one of the best things a woman can do for her body while she’s pregnant. There are many different types of prenatal exercise routines that are beneficial as your body goes through the extreme changes brought on by pregnancy. Joining classes like Lamaze or Yoga can be extremely beneficial to yours and your baby’s health.
Aerobic exercising and strength training exercises are great ways to keep your muscles strong and body feeling good. They are also great cardiovascular exercises. The methods introduced below are known to help lessen the strain caused by labor and delivery.
Many Classes to Choose From
Your Lamaze class should be taught by an educator who has the LCCE credential. This guarantees the teacher has been through a thorough examination in childbirth education and supports the Lamaze Philosophy of Birth. The educator will teach you certain breathing exercises and counting methods that will assist you during childbirth.
The Bradley Method stresses health; Healthy Baby, Healthy Mother and Healthy Family. The 12 week class includes labor rehearsals, birth plans, exercises and more. They are known for their extremely small classes that focus on teaching natural childbirth.
Dance classes can be found at the gym, private dance halls, college campuses and other local locations. Dancing is a great cardiovascular exercise routine that helps a woman strengthen her muscles, tone her body and keep her heart pumping.
Prenatal Yoga is a great way to learn how to breathe deeply during labor and birth. Yoga exercises are a proven way to keep you limber and tone and they are also known for improving your balance and circulation. There are a few noted pregnancy yoga positions that have effectively helped women in the past. Cobbler’s or Tailor’s Pose, Squatting, Pelvic Tilt’s or Cat Cow, and Warriors I and II. It’s important to know that Bikram and hot yoga classes are not good for a pregnant woman. Also poses that keep you on your back for longer than a couple minutes are not good to repeatedly do.
Simple Pregnancy Exercises At Home or the Gym
Walking is a great way to stay active safely all 9 months of pregnancy. Its one of the best cardiovascular exercises that only requires a 20-30 minute daily routine.
Kegel Exercises help strengthen the muscles that support the bladder, uterus and bowels. Strengthening these muscles help the woman in labor to relax and control the muscles. This method is done by contracting those specific muscles repeatedly to build strength. They should be done daily, in sets of five.
Tailor Exercises strengthen the pelvic, hip and thigh muscles. These exercises are also great for relieving lower back pain, especially during labor.
Weightlifting and weight training also builds muscles, strengthens and tones your body in preparation for childbirth. Leg and ankle lifts and rotations exercises are a great way to build and maintain your cardiovascular strength.
And remember that simple stretches are also a great way to reduce stress brought on by strained muscles. Neck, ankle, shoulder and leg rotations keep your muscles limber and warm, while swimming is also a great way to stretch your body and keep your heart healthy.
Things to Consider When Choosing a Class
The first question you should ask yourself is “how did I find out about this class?” Did you open up the phonebook, look at brochures at your doctor’s office, or were you referred to the specific class by another. The class’ credibility is extremely important. Your teacher should be experienced and well educated. The number of couples in the class is also important.
Also, what time of day is the class? You don’t want it to be too late at night when you’re body should be in a state of relaxation. Attending these classes earlier in the day can enable you to relax throughout your day, when stress levels are rising around you.
Last, how much does your class cost? There are many great classes offered through your insurance provider that have reimbursement programs.
