Summary
Benefits of exercise during pregnancy
- Exercise 1: the front lunge
- Exercise 2: squats
- Exercise 3: the table in balance
- Exercise 4: scissors
- Exercise 5: legs on the walls
Discover a program of 5 easy exercises that you can do at home throughout your pregnancy.
Benefits of exercises during pregnancy
Today’s medical profession knows that a sedentary lifestyle is bad for mothers and babies during pregnancy. Pregnant women who have no medical contraindications are encouraged to exercise during pregnancy and to be active.
Walking is the #1 recommended exercise for pregnant women, along with swimming and prenatal yoga. These maternity sports are an excellent preparation for childbirth.
Exercising for pregnant women regularly has real benefits such as:
- Reduces the risks of: high blood pressure, diabetes, postpartum depression or postpartum blues, arthritis, cancer …
- Less pain during pregnancy.
- less stress, increased sense of well-being;
- Increase self esteem
- Easier and faster birth.
- Today, follow-up of pregnant women allows for good supervision, with the possibility of incorporating an exercise program during pregnancy followed by a gynecologist or midwife.
Exercise 1: the front lunge
Front lunge on the spot or lunge with displacement? In a standing position, bring one leg in front while keeping the other foot on the ground, in order to obtain an angle at the level of the right knee of 90 °. The rear knee does not touch the ground and must not exceed the axis of the heel
Regions and muscles used: the curve of the buttocks (glutes), above and below the thighs (quadriceps and hamstrings), lower back (lumbar muscles) used as stabilizers.
Do 1 to 3 sets of 10 to 14 repetitions depending on your abilities and your current form.
Exercise 2: squats
Material: With or without gym ball.
standing with your back against a wall or against the ball on the wall;
spread your feet a little more than the width of your hips;
keep your back straight against the wall or the ball;
inhale, bend the knees at an angle of 90 °: lower the buttocks against the wall, or roll the ball against the wall towards the floor, at the level of your hips maximum;
hold the position for 2 to 3 seconds;
breathe out and pull your butt up, pushing off your feet, back against the wall or ball. The ball rises and then rolls upwards.
Regions and muscles used: curve of the buttocks (glutes), above and below the thighs (quadriceps and hamstrings), lower back (lumbar), abdominals.
Exercise 3: the table in balance
stand on all fours, shoulders above wrists, hips above knees
keep your back straight,
bring the pubis towards the navel, you will feel a slight contraction of the abdominals, and a slight stretch of the lower back. Maintain throughout the exercise,
inhale and extend the right arm forward.
Your arm remains at the level of your ear, blow, hold,
inhale again and extend the left leg without lifting the left hip towards the ceiling.
The arm, spine and leg are aligned, keep the head in line with the spine.
Imagine that you hold with your chin an orange stuck against your breastbone and your throat, keep the posture for 3 to 5 deep breaths (inhale + exhale = 1 breath),
then release in the posture of the child buttocks on heels, knees apart, toes touching, forehead with the hairline against the ground.
Relax by breathing through the back repeat on the other side left arm with leg right leg
Practice between 3 to 5 times on each side depending on your abilities and your form.
Exercise 4: scissors
Raise the left leg at an angle of 30 to 45 ° while lowering the right leg which returns to the starting position (kicking or scissor movement);
Repeat during the work period or number of repetitions.
4 beats count as one repetition.
Regions and muscles used: shapely buttocks + side (gluteus maximus, gluteus medius and tensor of the fascia lata), quadriceps and lumbar muscles.
Variation: beginner, athlete or athlete, do this exercise with weights (weights that attach to the ankles).
Exercise 5: legs on the walls
The benefits of this posture,
relieves heavy legs and edema,
calms the mind,
stretches at the level of the pelvis and legs.
While lying on your back, put your buttocks against a wall, as close as you can. With each breath, loosen your back muscles a little more and relax. Rest your legs against the wall, feet up.
Spread out your arms, palms facing up. Relax the shoulders, neck and trapezius. Let your body get heavy. Feel that feeling of heaviness. Take 5-10 deep breaths, relaxing a little more each time you breathe.
Variation: Bend your knees and pull them away from the wall, bringing the bottoms of your feet together. Your legs are like a butterfly, your feet against the wall.
conclusion
I hope you enjoyed some of your favorite maternity exercises!
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