Pregnancy is bliss to embrace. But, delivering a baby is the most challenging thing to contain. The natural vaginal birth requires a lot of strength and endurance for labour pains. The process is tedious and extremely painful. But, it is all worth to welcome your little one. However, you can make this process little easy and smooth by preparing your body.
Labour pain is caused due to the contractions of uterus muscles, pressure on cervix, bladder, stretching of the birth canal, and abdominal, back, and groin. It can be compared to your regular menstrual cramps with an intensity of 100X times. Enduring this pain requires a lot of mental and physical strength.
Few exercises during the third trimester will significantly help your body to strengthen the pelvic muscles. Firstly, it is entirely safe to exercise during the third trimester of pregnancy, but it is essential to pick the suitable exercises and check the high standards of care.
Check these simple exercises to prepare yourself for delivery during the third trimester!
#1. Kegel exercise
Kegel exercise will top the list among all. They do induce not only the pregnancy but also strengthens the pelvic muscles. Kegels keep the vaginal muscles firm. This compactness will help you manage fatigue, incontinence, and infections of the urinary system. The strength of pelvic muscles will help you muster the power to push the baby out.
Kegels are quite simple to perform. It involves tightening and releasing of the muscles surrounding the pelvis for ten to twenty seconds at a time. You can do this exercise at least ten to twenty times a day with regular rest.
Pilates are consistent exercises required throughout the pregnancy period from the starting of the first month. They significantly improve core strength and elasticity. The abdominal muscles weaken with the growing baby inside. This weakening can lead to high back and ribs pain. Thus, pilates can help you soothe with these side pains during pregnancy.
Pilates is usually performed by stretching hands and knees. As they do not include the movements or pressure on the abdomen, they are entirely safe. However, incorrect positioning might affect the fetus and requires proper trainer guidance.
Squatting is renowned for its effect on reducing labour time. This exercise is a lower body workout that significantly makes the pelvic gap wider. It also allows the smooth movement of muscles allowing the baby to emerge without much effort.
Performing squats requires minimal equipment or no equipment. You need to stand with the shoulder-width distance between legs and lower yourself to the ground until your sides are parallel to knees. Repeat this about twenty times per day.
Lunges are also one of the lower body workouts that focus on the movements of the hips. Lunges give the foetus adequate space to turn around while descending. They are simple to perform with no equipment being required.
Stand straight and take a long step forward with either of your legs. Stretch it long enough till the forwarded leg is bent near the knee and the back leg is stretched on the toes. Take the support of a family member, trainer or a wall to maintain the position and balance. You can repeat these for ten times for each of the leg being forwarded.
#5. Cardiovascular exercises
Cardio and aerobic exercises are simple solutions to keep your body fit and well during pregnancy. These exercises greatly boost the intake of oxygen and help you supply the right amounts to your baby. These workouts include walking, jogging, swimming, aqua Zumba, treadmill workouts and bicycling.
You can check the safe cardio exercises suitable for the third trimester of pregnancy here.
While pregnancy is a mesmerising time, you can get easily wary away during the ninth month. Keeping up the changes and body weight seems varying. Preparing for labour during this period is vital to draw your body up for the final phase of delivery. Follow these effortless and easy exercises during pregnancy period and prepare yourself for the safe vaginal birth.
*Information shared here is for general purpose. Please take doctors’ advice before making any decision.