Being a mother is a beautiful feeling, but at the same time it is also a big responsibility and physical challenge. Often when a woman planning pregnancy, her focus is more on the advice of a doctor, catering or medicines, but one thing that is often ignored is a physical preparation. Many women face back pain, swelling or fatigue during pregnancy. A big reason for this is not to prepare the body. Just as we start training months in advance for a marathon, it is very important to make the body strong already for this beautiful journey of becoming a mother.
Preparing the body for pregnancy does not mean that you have to do a heavy gym workout. Some simple and effective exercises, which you can also do at home, will strengthen your muscles, protect them from injuries and make your pregnancy easier. So let us know about 5 such easy and important exercises, which by doing daily you can prepare your body well before pregnancy.
5 easy and necessary exercises before pregnancy
1. Cardio Exercise – During pregnancy, the amount of blood in the body increases and the heart has to work hard. In such a situation, if you already do cardio exercises, then your heart and lungs will already be ready for this change. To make the body strong before pregnancy, you can do a 30 -minute walk, light jogging, cycling or swimming, zumba or dance daily. With their help, it will be easy to deal with hormonal changes, weight will be under control and stress will be reduced.
2. Make the core strong – In the pregnancy, the pressure on your stomach and the spinal cord also increases. If your core muscles are not strong, then back pain is sure. In such a situation, side plank and plank, bridge poses, deep breathing exercises, yoga and pilates can be beneficial for you. By doing these daily, there is a good control of muscles during prevention of back pain, better balance and delivery.
3. Body Free Exercise – If you already have any problem such as back pain, sciatica, planetter fisheritis, or stiffness in the hips, then it can increase even more in pregnancy. So if you are thinking of pregnancy, first meet the physiotherapist and reduce these problems. Apart from this, do light stretching daily, compress with warm water and take physiotherapy if needed. This will increase the speed of your body, relieve pain and you will feel active.
4. Increase the strength of legs and hips – In the pregnancy, your feet will have to lift more weight, and even after the birth of the child, it will have to be raised again and again. Therefore, it is important that your glutes and feet muscles are strong. To make the body strong before pregnancy, do squat, deadlift, bridge exercise, heels. This will reduce the fatigue in the feet, it will be easy to walk and the pressure on the spine will also reduce.
5. Pelvic floor exercises – Pelvic floor muscles support your bladder, utrus and rectum. There is a lot of pressure on them in pregnancy. Therefore it is necessary to strengthen them in advance. In such a situation, do kegel exercise for this, that is, tighten your pelvic muscles for 5-10 seconds. Apart from this, do squats and lunges and pose Happy Baby. This can make delivery easier, there will be no problem of leaking or restlessness, and recovery will also be quick.
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