Has the time come to set out on the journey that is pregnancy? Before your do that, do a few exercises to strengthen your pelvic, knee, stomach and back muscles. You’ll need them; at the end of pregnancy, your child could weigh as much as 3 kilograms—in addition to the weight of the amniotic fluid and placenta. So what exercises will you need?
Important Notes
- Before you begin your exercises, go to the bathroom; urine retention causes inflammation.
- Know that these exercises strengthen your pelvic muscles and will make you better able to carry your foetus.
Pelvic Exercises
First Exercise
- Stretch out on your back.
- Bend your knees.
- Raise your pelvis as much as you can, pressing into your feet.
- Hold this position for 2 minutes.
- Return slowly to your initial position.
Repeat this exercise 10 times daily.
Second Exercise
- Stretch out on your back. Breathe slowly.
- As you exhale, tense the muscles of your lower body as you do to hold in urine.
- Hold this position for 3 seconds. Relax for 5 seconds.
- Repeat the exercise 30 or 40 times daily, preferably in the morning.
Third Exercise
- Sit down on a chair; keep your back straight.
- Flex your pelvic muscles as though you want to hold in urine.
- Hold this position for 5 seconds.
- Relax for 10 seconds.
- Repeat this exercise 10 times daily.
Fourth Exercise: For Your Back Muscles
- Sit down on a chair.
- Spread your knees apart.
- Place your hands on your thighs.
- Bend your back forward slowly. Hold this position for 5 seconds.
Repeat the exercise 10 times.
Fifth Exercise: For Your Knee Muscles
- Stand with your legs directly under your shoulders.
- Hold your back straight.
- Tense your stomach muscles and press your chest forward.
- Bend your knees as though you were going to sit down on a chair.
- Return to your initial position and repeat the exercise 10 times.
Sixth Exercise: For Your Stomach Muscles
- Stretch out on your back.
- Breathe deeply and tense your stomach muscles.
- Try to press your pelvis forward.
- Hold this pose for 5 seconds.
Relax and do this exercise 10 times, 5 sets daily.
