Pregnancy can be very difficult especially since you are carrying your baby 24/7. It’s not just the weight that’s hard to adjust to, but also the constant change in your hormones and the change of lifestyle you have to undergo. But pregnancy doesn’t have to be a difficult journey for you. It can actually be a great motivation for you to start living healthy.
One of the best out of the many good ways that can keep you in shape during your pregnancy is through exercise. It has been a misconception that pregnant women should avoid moving too much because exercise might strain you. But exercise is known also for giving a lot of benefits even after birth. In fact, women who exercise during this stage are known to have an easier time during labor and childbirth. If you’re wondering what exercises are safe for pregnant women, here are 5 simple moves that you can do at home even without using exercise equipment.
Whether you’re pregnant or not, planks are known to be beneficial to overall health and posture. To do a proper plank, go down on all fours while you slowly put your right foot farther to the back. Your right leg should be stretched and aligned to your right shoulder. You should do the same for your left foot. Then, gently lower your arms one at a time so that the length of your elbow up to your hands is touching the floor. Your arms should only be a shoulder-width apart. Of course, to make it easier and pregnancy-friendly, you can hold your position for three seconds and then go back to all fours. Do this slowly and repeat it five times per side.
- Back alignment
To do this, you need to be leaning on a wall. All you have to do is to stand straight with your legs shoulder-width apart. You shouldn’t be slouching while you do this and you have to make sure that your neck stands tall and your shoulders are dropped. To make sure that you’re doing it right, your hips, butt, shoulders, and the back of your head should be touching the wall. If not, try to touch the wall with those parts of the body. While you’re in this position, take a few deep breaths and let your body remember this posture or alignment.
Squats are very helpful to strengthen your legs and butt especially since you are carrying all that weight. It is known to tone your body too, but you might not notice this since your body will be going through a lot of changes at the many stages of your pregnancy. To make a perfect squat, put your feet hip-width apart and your toes should be 45 degrees away from the middle. Slowly go down using your legs and heels while holding a chair or a table for support. As you go down keep your back straight and try not to slouch. Your upper body may be a little heavier than it used to be, so remember to go down slowly and with support.
- Side stretch
This exercise is best done before sleeping. On your bed, go to a kneeling position with your right leg outstretched to the side. Then, reach your left arm up and bend it over towards your right leg. You don’t have to go overboard for this one; just bend a little to stretch your torso. No need for you to actually touch your right leg especially when your baby bump grows a bit bigger than the usual. The main focus is to just stretch the torso.
- Child’s pose
The child’s pose is known to be one of the more popular yoga poses simply because it’s a very easy position to do and it is relaxing. You can do this on your bed for added comfort as well. To do the child’s pose, go on all fours with your knees far apart. With your hands stretched forward, slowly bend over until your forehead almost touches the bed. For added comfort, you can put a pillow underneath your thighs. If you can’t touch the bed with your forehead anymore, just relax in the position that you can go as far as possible, take deep breaths and relax.