4 Prenatal and Postpartum Exercises

     Preparing for childbirth is crucial for expectant mothers. A mother needs to be physically strong and ready for this important life event. Regular prenatal exercise is a way to reduce aches, build muscle strength, and facilitate an easier delivery.

Benefits of Prenatal Exercise

• Reduces backaches and cramps.
• Promotes relaxation and better sleep.
• Strengthens pelvic floor muscles, aiding in labor.
• Improves the digestive system.
• Boosts metabolism, reduces fat accumulation, and helps control weight.
• Accelerates postpartum recovery and helps return to pre-pregnancy shape faster.

Note: Exercise should be performed under a doctor's supervision.

Prenatal Exercises

1. Flexibility for Thighs, Back, and Pelvic Floor

Method

• Sit cross-legged on a soft surface or yoga mat.
• Bring the soles of your feet together.
• Lean forward slightly until you feel a stretch in the inner thighs.
• Hold for 5 seconds, then release. Repeat 5-10 times.

2. Core Strength (Abdomen, Lower Back, Hips, Pelvic Floor)

Method 

• Lie on your back with knees bent, feet flat, hands by your sides, and engage your core.
• Practice breathing: Inhale through the nose (stomach expands) and exhale through the mouth (stomach flattens).
• Inhale while arching your back slightly and holding for 1-2 seconds.
• Exhale while engaging the stomach muscles and pressing your back flat to the floor (return to start). Repeat 3-5 times.

3. Side Body and Back Stretch

Method

• Sit cross-legged comfortably.
• Lean to one side, supporting your body with the elbow of that side.
• Slowly extend the other arm overhead until you feel a stretch along your side.
• Hold for 5-10 seconds. Repeat 3-5 times per side.

4. Calf Stretch

Method

• Stand one arm's length from a wall. Place both hands on the wall without pushing hard.
• Step the leg you wish to stretch backward, keeping the heel on the floor.
• Lean forward slightly and bend the front knee. Hold for 10 seconds. You should feel a stretch in the calf of the back leg.
• Repeat 3-5 times, then switch legs.