Most women nowadays are conscious about their health, what they eat and how often they exercise. Some pregnant women have already been doing yoga, or other forms of training. Exercise is important during pregnancy so that the muscles – particularly the abdominal muscles – are ready for the birthing and delivery when the time comes. “Brisk walking” is a good exercise for a pregnant woman, as long as she doesn’t have any complications like placenta previa. If they have diabetes, continue being active.
Pregnancy is not a disease. It’s a natural phenomenon: it’s a physiological event in a woman’s life. So, if your pregnancy is normal, you can do whatever it is you used to do. Maganda ang kapit is usually the term doctors use – and when the baby has “magandang kapit”, a mom can continue with her practicing yoga, brisk walking, swimming, and going to work all the while unaware of her pregnancy!
Experts agree, when you’re expecting, it’s important to keep moving: Pregnant women who exercise have less back pains, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.
Being fit doesn’t have to mean a big time commitment or fancy gym equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.
Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart.
With your toes and knees turned out to 45 degrees, pull your belly button up and in. Bend your knees, lowering your torso as low as possible while keeping your back straight . Straighten your legs to return to starting position. Repeat for reps.
Strengthens: Quadriceps, hamstrings and butt. Improves balance.
Lie on your right side, head supported by your forearm, right leg bent at a 45-degree angle and left leg straight. Place your opposite arm on the floor for stability. Lift left leg to about hip height and repeat for reps.
Then, bend your left knee and rest it on top of pillows for support. Straighten your right leg and lift it as high as possible for reps.
Strengthens: Core and inner thighs.
Get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don’t arch your back or let your belly sag.
Strengthens: Core, arms and back.
So, exercise – it’s good for you. And don’t forget to keep to your prenatal checkup schedule, follow your doctor’s advice to a tee, eat well-balanced meals, and – relax. Nine months is a very short wait for the arrival of something – rather, someone – so beautiful and lovable!