Pregnancy can’t always be a nice and enjoyable process, as we read in magazines or seen on television.
Of course, there are also joyful and incredible moments of pregnancy, the process in which your baby grows up and prepares in your belly to be born. But there are no times when you feel pains, strange emotions, and bad feelings that you don’t want to get out of bed at all, you can’t identify in your body.
At times like this, the last thing that comes to mind is exercising! However, research underlines that exercise during pregnancy helps sleep patterns, increases physical endurance, prevents diabetes and excess weight gain, reduces the risk of depression and reduces the likelihood of unplanned caesarean sections.
In addition, exercising regularly during pregnancy prepares your body for delivery and even facilitates the delivery process.
If these don’t seem persuasive, keep in mind that exercise during pregnancy is also very useful for your baby. Women who exercise during pregnancy are born at healthier weight and are less likely to become obese in the coming years!
The American Society of Gynecology and Obstetricians recommends that pregnant women exercise at a moderate intensity for 150 minutes a week, in healthy and normal conditions. If you want this, you can apply it as 30 minutes of exercise five days a week, or two or three times a day as 10-minute exercises.
Of course, it is a good idea to consult your doctor before starting the exercises.
Doctors often say you can do many of your previous daily activities during pregnancy, but don’t forget to listen to your own body anyway. Everyone’s pregnancy process can be different and if you don’t want to get off the couch that day, don’t be mad at yourself and know that’s normal.
With a 15-minute workout program prepared by experts for pregnant women, you can better have your pregnancy and feel fit. You must repeat each transaction in this program for 1 minute, respectively, and make a total of 3 sets. You can also combine these exercises with a light 15-minute walk if you like.
All you need is some motivation! 😊
1. Standing Leg Stretching
Spread your feet shoulder wide and give your weight to your left foot. Push your foot forward and backward so that your right leg is parallel to the ground.
Try to lift your foot as much as possible each time. If you’re anxious, you can get support from a chair or table. Then apply the same move to your other leg. This movement helps you stretch your upper legs and hips. Hip flexibility will do you a lot of work during childbirth.
2. Stretching Hip Flexors
Stay on your knees. Meanwhile, take a step forward with your left foot and firmly press your left foot base on the ground.
Make sure that your left ankle creates a straight line with your left knee. In the meantime, you’ll start to feel a yawn ingenue on your right hip.
Lift your right arm straight up and increase yawning. Stand like this for 30 seconds and now move to the other side. This movement reduces the pressure, especially in your tail somand, and if you’re sitting for a long time, it’s yawning on your hips and waist.
3. Children’s Pose
Put your hands and knees on the ground and be like a flat table. Now open your knees as wide as possible, but make sure your toes are still touching each other.
Breathe and sit on your hips, let yourself go. Enjoy yawning as your arms lie straight forward. Leave your shoulders alone and keep breathing calmly.
4. Lifting Legs in the Air
Lie on the ground in front of a wall and put your feet against the wall and lift your legs into the air. Now push your hip forward to the wall. Open your arms either sideways or leave it backwards, so you can keep it the way you’re comfortable.
You will feel your leg stretching and the pressure on your legs is diminishing. By reversing your body weight, you regulate blood circulation and provide serious relief to your legs, your feet. However, be sure to consult your doctor when making this move.
Some experts say this movement can be done in the first 16 weeks of pregnancy, and after 16 weeks, it should be avoided due to the weight of the uterus. You still don’t do anything you don’t feel comfortable with in the first weeks.
5. Hip Stretching
Lie on your back. Bend your knees and put one foot on your other knee. Then pass one hand through the triangle window that occurs in between, and hold your curled leg by passing the other hand on the outside.
Stay this way for up to 30 seconds, then apply the same movement to your other leg. Do not apply this movement again without consulting your doctor. Please note that some experts do not recommend back-to-back postures after the first 16 weeks of pregnancy.