Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer
There were many requests on the article I wrote years back regarding exercise during pregnancy. Clients have found this article helpful and since there are ladies expecting this year, I thought I would encourage them to try to do as much exercise as their body allows. Most importantly for the moms-to-be to understand how important kegel exercises are during and after pregnancy.
The focus in this article are the benefits of exercises during pregnancy. Light exercises will help with healthier delivery, important to your health and your baby’s health and to maintain your strength and flexibility during your pregnancy.
If you have not added fitness into your daily routine, it is never too late to start. Be sure that you have consult your doctor in case there are contraindications to you exercising.
Here are the list of benefits of exercise in pregnant woman:
Another important exercise that I use for my clients with low back pain and also recommended for pregnant woman is Kegel Exercise. You should have heard of the kegel exercise at some point in your life. However, if you haven’t, now you will have more information about how important it is and to perform kegel exercise correctly.
What is kegel exercise?
Kegel exercise is strengthening your pelvic floor muscles. These muscles control your urine flow and help hold your pelvic organs in place. Kegel exercise is recommended for every woman who strive for healthy living.
Benefits of kegel exercise:
How to perform Kegel exercise?
Here are examples of kegel exercise incorporating exercise ball and other exercises:
Bridge exercise with kegel: 3 sets of 10 seconds hold.
Sitting on exercise ball 3 sets of 10 seconds hold
Sitting for 5-10 minutes with mini bounce or side to side hip movements
Ball under the calves to help relieve low back stress while lying flat
Contract pelvic floor muscles 10 seconds and repeat 3-5 times
I hope that this helps you during your pregnancy. Just remember before you perform any type of physical activities, consult your doctor first. Unless of course fitness is part of your daily routine, continue on as normal bringing down the intensity.
Team Insahyu: Certified Athletic Therapists.