Pregnancy is one of the most amazing and challenging times in a woman’s life. There is nothing quite like the anticipation and enthusiasm, especially throughout the preparation, whether the pregnancy was long-awaited or completely unexpected.
For some women, pregnancy is a magical moment when they feel like they are blossoming and lovely. Others suffer from severe nausea, discomfort, back pain, and weariness, as well as the stress and strains of attending numerous doctor’s appointments.
Study shows that in 2017, roughly 810 women died every day from pregnancy and childbirth-related causes that may have been avoided. Complications can result in severe diseases leading up to death. However, most of these issues often arise during pregnancy and could be prevented or treated.
Other issues may exist before pregnancy, but they worsen throughout pregnancy, especially if they are not addressed as part of the woman’s treatment or health routines and exercises.
Benefits of Exercise During Pregnancy
Overall, and in the vast majority of cases, exercise is safe to do while pregnant. You’ll generally discover that it’s even suggested. The general guideline is that if you were physically active prior to becoming pregnant, you can probably continue to be active during your pregnancy. Your healthcare physician would most likely advise you to stay active as long as it is comfortable for you and there are no other health concerns.
The goal of aerobic conditioning during pregnancy should be to maintain a good level of fitness without attempting to reach peak fitness. All pregnant women with no difficulties or health complications should be encouraged to engage in aerobic and strength-training exercises as part of a healthy lifestyle during their pregnancy. The physical and emotional benefits of exercise during pregnancy are extensive. Physical activity can also help you feel better because you’re contributing something to your baby and enhancing your physical capacity.
According to the American College of Obstetricians and Gynecologists (ACOG), exercising during pregnancy can lead to a lower incidence of preterm birth and cesarean birth. Excessive weight gain especially during pregnancy can be avoided through moderate exercises and a healthy diet. Other ailments common during pregnancy such as gestational diabetes or hypertensive disorders such as preeclampsia can be evaded as well. However, if you have a history of these diseases all the more you need to be cautious of what you eat and have consistent moderate exercises. Calisthenics exercises are an excellent way to maintain physical fitness while reducing lower back pain due to a growing tummy. Pregnant women are prone to depression and anxiety. However, doing consistent exercise will lift your mood since happy hormones will continually flow and brighten up your day. improve postpartum recovery
Calisthenics for Pregnant Women at All Fitness Levels
It is undeniable that exercising when pregnant is difficult. It’s difficult to go for a walk when every step makes you feel sick. It’s also difficult to move when your sciatic nerve is inflamed.
It is quite safe to begin a workout regimen while pregnant, even if you have never done so before. Even severe activity for some women may be safe for pregnant moms who are in good shape. Running and heavy weightlifting are two examples of exercises that are not recommended for a mother who has never exercised before but are fine for one who has.
Calisthenics is gentle, rhythmic gymnastic routines that tone muscles and improve posture.
The optimum time to begin an exercise routine is before you become pregnant. Start with 15 minutes of exercise three times a week and work your way up to 30 minutes four times a week when starting a fitness program. Maintain a healthy degree of fitness, but don’t overdo it. Use the “talk test” when exercising to ensure that you are not working too hard. Reduce the intensity of your workout if you are unable to do so. If you have shortness of breath or chest pain, you should stop exercising.
Consult your healthcare provider before beginning any exercise regimen. Based on your medical history, your healthcare professional can provide you with personalized exercise recommendations.
Here are the different calisthenics exercises you can try at home or anywhere convenient at your own time and pace.
Basic Pelvic Tilt
During pregnancy and delivery, pelvic tilts serve to strengthen the abdominal and lower back muscles, promote hip mobility, and decrease low back pain. Pelvic tilting exercises in the sagittal plane are commonly used to help people with chronic lower back pain align their lumbar spine (LBP). One of the main causes of LBP has been recognized as a posture that supports lumbar lordosis. It’s critical to limit the use of the posture that causes lumbar lordosis when treating LBP. The lumbar lordosis is strengthened by anterior pelvic tilting, whereas the lumbar lordosis is weakened by posterior pelvic tilting. Exercises that include posterior pelvic tilting are frequently used in rehabilitation.
You must lie on your back, feet flat on the ground, and knees are flexed at 60 degrees.
While exhaling, you must press your lower back into the ground and tilt your waist/pelvis backward. Then you relax your lower back from the ground by tilting the waist forward on inhalation. Make sure you just move your lumbar spine.
You’ll improve the routine and incorporate movement once you’ve mastered the basic pelvic tilt. Adding movement to your routine will make your core work harder to maintain stability. Relax while taking care not to drop your back. Continue to take deep breaths. Rep 10 times more.
You can also do this basic pelvic tilt even when standing. Standing with your feet approximately 10 inches apart, legs relaxed and knees slightly bent, stand with your feet about 10 inches apart. Make a fist with your hands and place them on your hips. Inhale. Tuck your buttocks under and thrust your pelvis forward in one motion while tightening your abdomen. Relax as you exhale. Rep 10 times more.
Planks
Planks and other static, endurance-based exercises are good for pregnant women since they improve both your abs and your back. Planks are safe to do while pregnant if done correctly, and you’ve talked to your doctor about it and he or she has given you the green light to exercise.
Depending on how far along you are, you may need to adjust the plank variant to make it more comfortable. I’d like to emphasize that, like with any activity during pregnancy, you should avoid doing any exercise that you are not comfortable with or that causes you pain or discomfort.
When you’re in your first trimester, this plank is ideal. On your hands and knees, begin in a modified plank posture. Tap the left shoulder with the right hand raised across the body. For a total of 12-15 reps, alternate elevating one hand to the opposing shoulder. You can gradually increase your time to 20 seconds, 25, and finally 30 seconds.
I’ll go over a couple of different options for each trimester in the next part. In general, as you get further along in your pregnancy, the variances should become less troublesome. Furthermore, the next type of plank is more opt during your second trimester. Start with your elbows shoulder-width apart in a modified plank position on your knees. Extend your elbows to a locked-out position while simultaneously moving your upper and lower body. Maintain a straight line as you slowly lower your complete body to the starting position. Aim to do 12-15 plank push-ups in total.
Lastly, this type of plank is appropriate in the last trimester. Start with your elbows shoulder-width apart in a modified plank position on your knees. Extend your elbows to a locked-out position while simultaneously moving your upper and lower body. Maintain a straight line as you slowly lower your complete body to the starting position. Aim to do 12-15 plank push-ups in total.
Squats
Squats are the most effective lower-body calisthenics exercise. They strengthen your knees and work your thighs and buttocks. They also aid in the opening of your pelvic muscles, making delivery easier. Squat down until your legs are parallel to the floor, with your belly button pushed in, shoulders back, and legs hip-width apart. As though you were sitting in a chair, push your butt back. As you stand upright, push through your heels and squeeze your glutes to return to the beginning position. Make sure that your knees will not go past your toes.
Squats can be incorporated into a pregnant woman’s weekly fitness plan. During pregnancy, labor, and after delivery, squats can be beneficial to both you and your unborn child. Stop and consult a doctor, physical therapist, or personal trainer if you experience knee, hip, or low back pain while performing these exercises. They can check to see if you’re ready to do the movement and that you’re doing it correctly.
During pregnancy, the hormone relaxation can cause your ligaments and joints to loosen up. It’s better to prevent overstretching, even if you feel more flexible. It has the potential to cause damage. As your tummy grows, your center of gravity shifts as well. To avoid falling, always move gently and in a controlled manner.
It’s advised to avoid excessive bouncing, jumping, or high-impact activities when pregnant. Heavy resistance training isn’t recommended unless you were a high-level athlete previous to pregnancy due to the danger of injury.