It has been found out that for both mother and her child to be healthy during the pregnancy period, physical activities, such as regularly doing prenatal exercises, must be performed by the expectant mother to gain the following health benefits: 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.
Employing the squat work out
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
A common plank exercise is the front plank done in a push-up position with the body’s weight borne on forearms, elbows, and toes of which this is a safe exercise for pregnant mothers since there is no pressure applied on the belly, but instead keeps the back straight while breathing deeply for at least one minute, such that holding to this form of exercise helps strengthen the core muscles, maintains posture and reduces back pain. To vary the standard plank exercise, one can also try the vertical or side plank, holding its designed position for a minute to reap toning of the core muscles, including the obliques and rectus abdominis.
Employing power walking
These are the health benefits of what power walking can do to a pregnant mother, especially if she does this exercise on a daily basis, such as: reduces the burden on her joints, improves heart function, boosts aerobic fitness, burns as many calories, eases labor pain, prevents weight gain, lowers risk of diabetes, prevents miscarriage, prevents blood sugar spikes and high blood pressure.
Doing the lotus pose
With just a simple yoga lotus pose or Padmasana, the pregnant mother receives these health benefits – makes childbirth less painful, relieves back pain, calms the mind and relieves stress, better digestion, improves sleep, increases body awareness, restores emotional balance.
There are also great health benefits when a pregnant mother does regular swimming in a properly chlorinated pool, which are – reduces back strain from an expanded belly, strengthens the joints, relieves morning sickness, ease sciatica pain, improves blood circulation, prevents ankle and foot swelling.