For a pregnant mother, physical activities, such as regularly doing prenatal exercises, are essentially important for both mother and her child to be healthy during the pregnancy period since these prenatal exercises provide health benefits, such as mental development of the unborn child and the expectant mother has a 30% lower risk of gestational diabetes and less likely to develop depression, back pain, and urinary incontinence.
Doing the squat
Regular squat exercises are designed to tone every muscle, such as core muscle, back, and leg muscles, consequently, leading to lots of health advantages for the expectant mother: build lower body strength, shape the muscle buttocks, work on the pelvic muscles and open the pelvis, prepare the body for labor, prevent back pain, balance the hormone levels, speed up metabolism. Other forms of squat exercises may also be applied, such as wall squat, sumo squat, goblet squat, front and back squat, or Bulgarian squat, and if a more intense work out is desired, the pregnant mother can also use weights such as a barbell or dumbbells, for as long as the weights are relatively low to avoid injury. If in the course of doing squat exercises, the pregnant mother experiences back pains, she can shift to front squats instead of back squats, and when sleeping, she can use a special pillow that can be placed to support the back to relieve the pain.
Employing the plank work out
Plank workout is a safe exercise for pregnant mothers as there is no pressure applied on the belly, but instead keeps the back straight while breathing deeply for at least one minute, and this exercise is conducted doing a push-up position with the body’s weight borne on forearms, elbows, and toes, such that holding this form for a minute or so helps strengthen the core muscles, maintains posture and reduces back pain. One can also try the vertical or side plank, just to have a variation, holding its designed position for a minute to reap toning of the core muscles, including the obliques and rectus abdominis.
Performing power walking
Power walking, performed on a regular basis, provides less burden on the pregnant mother’s joints and a beneficial exercise which offers so many health benefits, such as: improves heart function, boosts aerobic fitness, burns as much calories, eases labor pain, prevents weight gain, lowers risk of diabetes, prevents miscarriage, prevents blood-sugar spikes and high blood pressure.
Performing the lotus pose
Doing on a regular basis on this yoga pose, called the lotus pose or Padmasana, has the following benefits to a pregnant mother – makes childbirth less painful, relieves back pain, calms the mind and relieves stress, better digestion, improves sleep, increases body awareness, restores emotional balance.
Doing regular swimming
When a pregnant mother does regular swimming in a properly chlorinated pool, she gains these benefits – reduces back strain from an expanded belly, strengthens the joints, relieves morning sickness, ease sciatica pain, improves blood circulation, prevents ankle and foot swelling.