Antenatal Exercise

The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth. Keep up your normal daily physical activity or exercise (sport, running, yoga or even walking to the shops and back) for as long as you feel comfortable.

Exercise is not dangerous for your baby – there is some evidence that active women are less likely to experience problems in later pregnancy and labour.

Why antenatal exercise?

To reduce maternal and perinatal mortality and morbidity rates.
To improve the physical and mental health of women and children.
To prepare the woman for labor, lactation, and care of her infant.
To detect early and treat properly complicated conditions that could endanger the life or impair the health of the mother or the fetus.

Purpose

To develop a good posture.
To reduce constipation & insomnia.
To alleviate discomfortable, postural back ache& fatigue.
To ensure good muscles tone& strength pelvic supports.
To develop good breathing habits, ensure good oxygen supply to the fetus.
To prevent circulatory stasis in lower extremities, promote circulation, lessen the possibility of venous thrombosis

Guide lines for exercises during pregnancy

Maintain adequate fluid intake.
Warm up slowly, use stretching exercises but avoid over stretching to prevent injury to ligaments.
Avoid jerking or bouncing exercises.
Be careful of loose throw rugs that could slip& cause injury.
Exercises on regular basis.
After first trimester, avoid exercises that require supine position.
Try to keep active on a daily basis: half an hour of walking each day can be enough, but if you can't manage that, any amount is better than nothing.
If you go to exercise classes, make sure your teacher is properly qualified, and knows that you're pregnant as well as how many weeks pregnant you are
You might like to try swimming because the water will support your increased weight. Some local swimming pools provide aquanatal classes with qualified instructors. Find your local swimming pool

1st Trimester Exercises(1 to 12 weeks)

Deep breathing exercises
Relaxation exercises
Postural correction
Core muscle strengthening
Pelvic bridging, tilting, rolling
SLR 30-40 degrees
Alternate arm and leg raise
Kegels exercise
Antenatal education

2nd Trimester Exercises(13 to 26 weeks)

Deep breathing exercises
Relaxation techniques
Stretching calf & hamstring
Gluteus isometrics
Quadriceps isometrics
Side SLR
Low back stretch
Walk (Brisk)
Tailor sitting (6th month
Labor education

3rd Trimester Exercises (27 to 40 weeks)

We should decrease the exercises
Stretching
Squatting
Kegels exercises
Walking for 30-40 mins
Tailor sitting .

Exercises for a fitter pregnancy

If you are pregnant, try to fit the exercises listed below into your daily routine. They will strengthen your muscles so that you can carry the extra weight of pregnancy. They'll also make your joints stronger, improve circulation, ease backache, and generally help you feel well.

Stomach-strengthening exercises

As your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These exercises strengthen stomach (abdominal) muscles and may ease backache, which can be a problem in pregnancy:

start in a box position (on all fours) with knees under hips, hands under shoulders, with fingers facing forward and abdominals lifted to keep your back straight
pull in your stomach muscles and raise your back up towards the ceiling, curling the trunk and allowing your head to relax gently forward. Don't let your elbows lock
hold for a few seconds then slowly return to the box position
take care not to hollow your back: it should always return to a straight/neutral position
do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully
only move your back as far as you can comfortably

Pelvic tilt exercises

stand with your shoulders and bottom against a wall
keep your knees soft
pull your tummy button towards your spine, so that your back flattens against the wall: hold for four seconds and release
repeat up to 10 times

Pelvic floor exercises

Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone.

If your pelvic floor muscles are weak, you may find that you leak urine when you cough, sneeze or strain. This is quite common and you needn't feel embarrassed. It's known as stress incontinence and it can continue after pregnancy.

You can strengthen the muscles by doing pelvic floor exercises. This helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you're young and not suffering from stress incontinence now.

How to do pelvic floor exercises:

close up your anus as if you're trying to prevent a bowel movement
at the same time, draw in your vagina as if you're gripping a tampon, and your urethra as if to stop the flow of urine
at first, do this exercise quickly, tightening and releasing the muscles immediately
then do it slowly, holding the contractions for as long as you can before you relax: try to count to 10
try to do three sets of eight squeezes every day: to help you remember, you could do a set at each meal

As well as these exercises, practise tightening up the pelvic floor muscles before and during coughing and sneezing.

Exercises to avoid in pregnancy

don't lie flat on your back for prolonged periods, particularly after 16 weeks, because the weight of your pregnant uterus presses on the main blood vessel bringing blood back to your heart and this can make you feel faint.
don't go scuba diving, because the baby has no protection against decompression sickness and gas embolism (gas bubbles in the bloodstream)
don't exercise at heights over 2,500m above sea level until you have acclimatised: this is because you and your baby are at risk of altitude sickness