22 October 2021
Ćwiczenia przed porodem

Exercises before childbirth – how to do them so as not to harm yourself and your baby?

Make this an amazing experience. On condition, however, that the woman is properly prepared for it. To make childbirth easier and faster, the expectant mother should take care of strengthening the abdominal muscles and the pelvic floor. A few weeks before the baby is born, it is mandatory for a woman to practice breathing. Regular exercise of specially selected exercises prepares the body for exercise. Besides, sensible training also benefits your baby’s health. If your labor is near, be sure to think about exercise. Thanks to them, you will remember the day of your child’s birth for the rest of your life. Just remember not to overload yourself and make sure your condition allows for gentle exercise before giving birth.

Exercise before childbirth – take care of yourself during pregnancy!

Ladies are often afraid of childbirth. Anyway, no wonder. The effort that accompanies it is extremely exhausting. In order for childbirth to go smoothly, you need to prepare for it. Regardless of what month of pregnancy you are in, you should take care of yourself. Proper diet, frequent relaxation and exercise facilitate childbirth and promote the development of your baby. You must remember that everything you do while pregnant affects not only your body, but also that of your baby. The welfare of a toddler is undoubtedly the greatest motivation to act. Thanks to regular exercise, your muscles will become more flexible. In addition, they will be more durable. Strengthening the muscles will significantly improve labor. Training during pregnancy makes it easier for a woman to regain full fitness after childbirth, which makes it easier for her to care for her baby. It should be mentioned that a quick birth is less exhausting not only for the mother but also for the baby. Long-term labor carries the risk of complications. Therefore, during pregnancy, a woman should do everything possible to improve it.

Before starting the exercises

Before each, even the lightest training session, you need to be properly prepared. Especially if you are pregnant. If you just want to start your adventure with exercise, you need to remember that before you do it, you should consult the gynecologist in charge of your pregnancy. The doctor will check if the child is all right and if there are any contraindications to start training. Specialists also often advise mothers-to-be on what exercises are best during pregnancy. Sometimes gynecologists also explain the effects on the body of different types of exercise and which of them are the most effective. If you have any doubts, go ahead and tell your doctor about them. If the gynecologist does not indicate any contraindications to exercise, go to the birth school. Professional instructors will show you how to exercise at home and how to best prepare for childbirth. It will be great if you manage to convince your partner to train together. Nevertheless, it is not necessary. Once you understand what training your breathing and individual muscles are, you can start exercising at home. Just remember not to overload yourself. Although exercises for pregnant women do not require much effort, they are still quite tiring. Especially just before giving birth. 

pregnant yoga

Sample exercises for pregnant women before childbirth

Doing strengthening exercises makes it easier for women to go into labor. Therefore, you should train regularly during pregnancy. According to specialists, before giving birth, it is worth exercising breathing, pelvic floor muscles and abdominal muscles. Which exercises are right for you depends largely on your health. If your pregnancy is at risk, give up exercise that requires a lot of exercise and effort. When it comes to baby’s safety, it’s better not to take any risks. In case you cannot move a lot, only practice breathing. Even the simplest exercises during labor will certainly help you. If you are not sure if you can train, it is best to ask the doctor in charge of your pregnancy for opinion. A specialist will carefully examine you and suggest which exercises in a given condition will be most appropriate. Pregnant women attach the greatest importance to breathing training and strengthening the Kegel muscles. Below are some tips and advice on selected exercises.

Breathing exercises

Before giving birth, it is worth learning to breathe consciously. If you go to birthing school, they will show you how to do it best. Most often during childbirth, it is recommended to breathe using the diaphragm technique. However, some schools also teach other methods of breathing. It is said that it is best to breathe slowly and very deeply during termination. This technique greatly facilitates labor and speeds it up a bit. Practice breathing regularly while pregnant. During training, try to be as relaxed as possible.

Exercises before childbirth on the ball

It is very important to exercise your pelvic floor muscles during pregnancy. Systematic training allows you to strengthen them, which gives positive results not only during childbirth, but also later in life. For women who train their Kegel muscles during pregnancy, the solution is less painful. Strengthening the muscles makes it easier to oust the baby, so the entire labor time is much shorter. After your baby is born, don’t stop exercising. This way, after giving birth, you and your partner will enjoy sex even more than ever before. Pelvic floor muscles are exercised by alternating contraction and relaxation. For ease of use, you can do them with the ball. As you place her between your knees, alternately squeeze them and release them. Exercises with the ball before childbirth perfectly prepare the body for the effort associated with pushing,

Relaxation exercises

Physical activity during pregnancy has a positive effect on the course of childbirth, but also on the child’s development. Of course, only within reason. For the sake of your little one, you can do some relaxation exercises several times a week. Remember that during pregnancy, any stress affects your baby negatively. For this reason, try to get nervous as little as possible. On stressful days, do some relaxation exercises. Yoga will definitely work for relaxation of body and soul. You can also de-stress while walking or in the swimming pool. Swimming not only relaxes you but also exercises your muscles. So if you like going to the pool, don’t deny yourself the pleasure. Unless the doctor advises you against this form of activity.

Exercise Before Childbirth At Home – The Benefits Of Being Active

There are many benefits to regularly exercising your breathing and individual muscles before giving birth. Of course, provided that the pregnancy develops smoothly. Thanks to the activity:

  • childbirth is usually shorter,
  • stuffing your baby in labor is often much easier,
  • it is easier for future mothers to relax,
  • children after childbirth receive more points on the Apgar scale,
  • sexual intercourse after childbirth brings both partners more pleasure,
  • the effort to push the baby out is less strenuous.

If you are pregnant, try to exercise, even if you have not been very active until now. Remember that properly selected training will help not only you, but also your baby.

Learn to relax

Exercise for muscles and breathing for pregnant women is extremely important. Thanks to them, future mothers go through labor faster and a bit easier. A few weeks before delivery, however, it is also worth practicing your ability to relax. It is very important during labor to be able to relax between contractions. When the muscles are tense, it becomes more difficult to push the baby out, making the solution considerably longer. If you want to avoid prolonged labor, learn to relax. Discover what allows you to relax. Perhaps thinking about vacation, good food or a nice walk has a relaxing effect on you. Relaxation is just as important during childbirth as it is during pregnancy. For this reason, try to keep yourself entertained and pleasured on a regular basis. A warm bath

can a pregnant woman play sports?

Don’t forget about a healthy diet

It is very important to exercise while pregnant. When focusing on it, however, you must not forget about proper nutrition. Already in the first months of pregnancy, a woman’s body needs more calories. When you exercise regularly, nutritious meals are essential. For your and your baby’s health, try to eat 5 meals a day. Not all of them have to be plentiful. If, however, you feel that you are weak, make sure you eat the right amount of calories each day. In addition to the energy value, the nutritional value also matters. During pregnancy, the body’s need for vitamins and minerals is very high. Micronutrients and macronutrients are necessary for the proper development of a child, therefore you need to constantly supplement them.

During pregnancy, be sure to reach for foods rich in:

  • B vitamins,
  • Folic acid,
  • vitamin A,
  • vitamin E,
  • vitamin D,
  • vitamin C,
  • vitamin K,
  • zinc,
  • phosphorus,
  • iodine,
  • iron,
  • magnesium,
  • calcium,
  • manganese.

Vegetables are undoubtedly a huge source of vitamins and minerals. While pregnant, try to eat peppers, onions, parsley, lettuce, spinach, beetroot and various types of pods quite often. Instead of salty snacks, choose fruit or nuts and seeds. You will surely enjoy dried apricots, mangoes, juicy oranges and bananas. It is also important to drink plenty of drinks every day. It is best to choose mineral water, fruit and vegetable juices or teas.

Remember that what you eat and whether you move during pregnancy has a huge impact on your baby’s development and the course of labor. For your and your baby’s health, try to exercise your breathing as often as possible and strengthen your muscles. In addition, during pregnancy, take care of your diet to provide your baby with vitamins and minerals necessary for the proper development.

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