Pregnancy does not necessarily mean that you should stop exercising. Maintaining a healthy lifestyle, which includes exercise, during pregnancy helps to keep both mother and baby happy and healthy.
Here are three pre and post natal friendly exercises demonstrated by COAST Kinesiologist Megan Redpath.
Pelvic Floor Activation
This simple breathing exercise will activate your pelvic floor, reinforcing the mind-body connection in preparation for more advanced pelvic floor exercises.
Sit on a yoga block which gives feedback to your pelvic floor.
Hands in a triangle because your fingers can feel lower pelvic muscles.
Squeeze in the muscles around the front passage as if trying to stop the flow of urine.
Squeeze in the muscles around the vagina and suck upwards inside the pelvic.
Squeeze in the muscles around the back passage as if trying to stop passing wind.
Relax the muscles to allow for the area to rest and repeat.
Heel Drag In Supine Position
This pre and post natal core exercise your lower abdominal muscles, especially your pelvic floor.
To activate your pelvic floor, squeeze in the muscles around the vagina and suck upwards inside the pelvic as well as in the muscles around the back passage as if trying to stop passing wind.
If you feel a pinch or tug in the lower belly, stop doing the exercise. As always, talk with your doctor about what type of exercise is appropriate for you.
Lay on your back with your knees bent and feet flat on the floor.
Place a glider or cloth (if on hard floors) under your left foot.
Inhale as you push your heel away from your body.
Exhale as you pull the heel back.
As you exhale, really focus on engaging your pelvic floor.
Repeat for 30 seconds and then switch to the other foot.
A functional pelvic floor helps to protect these muscles from the extra strain of pregnancy. It also helps to facilitate a safer and healthier labor and delivery. However, some of us have a very weak pelvic floor and find it difficult to properly engage.
Side Plank
This modified side plank helps to engage your obliques and can be safely done through your third trimester (although it might feel a bit more challenging).
Start by laying on your side with your knees bent and propped up on your forearm.
Lift your lower hip up and away from the ground.
Hold for 30 seconds and then lower down.
Repeat on the other side.
Remember to place your top hand on your tummy for feedback. If you feel any conning through the ribs you may have some abdominal separation. For more advanced options, try extending your top leg or taking the side plank from your feet.
Megan has been working with pre and post natal clients to help them stay healthy and active throughout their pregnancy and beyond.