Top 3 Exercises All Pregnant Women Should Do

Certain exercises can help you through your labor easier and help you recover faster. These are the top three exercises for pregnant women in preparation for childbirth.

Kegels

Kegels help to keep your vaginal muscles strong, and help your body recover faster after birth. To learn how to do Kegels, pretend you are trying to stop the flow of urine. Tighten and hold for five seconds, relax, then repeat several times. Try to get at least 25 repetitions in throughout the day, every day.

As you exercise these muscles more, they will get stronger and you can hold them tighter and longer. You can vary the exercise by holding for longer periods, or doing very quick Kegels. If your muscles relax while doing this exercise, just tighten them again. Work up to being able to hold for at least 10 seconds. One of the best things about this pregnancy exercise is no one can tell you are doing Kegels, so you can do them anytime and anyplace.

Pelvic tilt

There are a few variations on the pelvic tilt exercise. The original version requires laying on your back, so after the fourth month of pregnancy, women should switch to one of the variations. The pelvic tilt exercise is good because it helps to strengthen abdominal muscles, improve posture and relieve lower back aches.

Lay on your back with your knees bent and feet flat on the floor. Use your abdominal muscles to flatten your back into the floor and hold for five seconds. Relax and then repeat this at least 5 times daily.

The first variation to this pelvic tilt exercise is done standing. Stand with your back against the wall, and use the same muscles to push your back into the wall and hold for five seconds. Relax and repeat several times daily.

Another variation to the pelvic tilt is done on hands and knees. Get down onto your hands and knees, and use the abdominal muscles to arch your lower back up, rounding the back. Try thinking of how an angry cat looks, and you will have a good idea of how to do this variation.

Squatting

Stand with your feet about shoulder width apart. Slowly squat down keeping your weight evenly on your heels and toes. Hold that pose at least 30 seconds, and then rise slowly back up to a standing position. You can use a support while squatting, or lean back into a wall. Please note this is not the same as doing squats! Do this pregnancy exercise up to 5 times daily, working up to a minute and a half each time. If you find that your heels rise off the ground when trying this exercise, put a book under each heel and try again. (The books should be the same size!) Work up to squatting for a minute and a half at one time.

This exercise helps to increase the mobility of your pelvic muscles. Squatting will also stretch the muscles of your inner thighs and the Achilles tendon in your ankle. This exercise is good practice for one of the many positions you can use while in labor. If you have any problems with your hip, knee or ankle joints, it's important to talk to your doctor beforehand.

Exercises you should not do during pregnancy

You should not do any exercise after the fourth month of pregnancy that requires you to lay on your back. The weight of your uterus can press on arteries, preventing good blood flow. Other exercises you should avoid during pregnancy include: Double leg lifts, straight sit-ups, or sit backs. Crunches are fine before the fourth month of pregnancy.

You also should never lift anything above your head while pregnant. Pay attention to your body's cues when you are exercising and stop if you get too hot, dizzy or feel ill.

Sources:

Simkin, Penny, P.T, Janet Whalley, R.N., B.S.N., Ann Kepler, R.N., M.N. Pregnancy, Childbirth, and the Newborn-The Complete Guide. Minnetonka, MN: Meadowbrook Press.

Eisenberg, Arlene, Heidi E. Murkoff, Sandee E. Hathaway, B.S.N. What to Expect When You're Expecting. New York, NY: Workman Publishing Company, Inc