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.
Performing the squat exercise
When an expectant mother does regular squat exercises, the effect does not only tone her muscles, such as core muscle, back, and leg muscles, but she gains lots of health advantages, such as the following: 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. There are suggested squat exercises that can be performed, like wall squat, sumo squat, goblet squat, front and back squat, or Bulgarian squat, any of which can be applied 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. 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.
Doing power walking
When a pregnant mother performs power walking on a daily basis she experiences a reduction of burden on her joints and reaps as many health benefits, just by walking, such as: 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.
Employing 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
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.