Preparing for Labor and Delivery: 4 Core Exercises During Pregnancy
Labor and delivery is a long process with a lot of pain involved. It’s not everyone’s favorite time in the whole event of welcoming a baby into the world. Since it is something that most women dread, they look for ways to make it easier.
One of these areas to explore is exercising. As long as it’s not something that will do further damage, it is often something women start to look into.
Explore some of the top core exercises during pregnancy you can do to help with labor and delivery.
Table of Contents
1. Pilates
During pregnancy, Pilates exercises can help alleviate common discomforts such as back pain and improve overall body awareness. It focuses on controlled movements, proper breathing techniques, and gentle stretching, which can help you maintain strength, flexibility, and stability.
Many Pilates exercises can be modified to accommodate the changes in your body during pregnancy. For example, exercises can be performed on a mat or with the assistance of props such as stability balls or resistance bands. It’s important to work with a certified pilates for pregnant women instructor who can guide you through appropriate modifications and ensure your safety.
2. Kegels
Kegel exercises are a valuable tool for strengthening the rectus abdominis muscles, which can become weakened during pregnancy. These muscles support the bladder, uterus, and bowels, and practicing Kegels can help improve bladder control and enhance muscle tone for labor and delivery.
To perform Kegels, sit or lie down in a comfortable position. Focus on the muscles that stop the urine flow or tighten the muscles that prevent you from passing gas. Squeeze these muscles and hold the contraction for 5-10 seconds, then release. Repeat this exercise 10-15 times, several times throughout the day.
3. Standing Side Leg Lifts
Standing side leg lifts are a beneficial exercise for strengthening your hip and thigh muscles, which can provide support during labor. Stand with your feet hip-width apart, maintaining good posture with your shoulders relaxed and your core engaged. Slowly lift one leg to the side, keeping your toes pointed forward and your back straight.
Try to avoid leaning to the opposite side as you lift your leg. Control the movement and engage your outer thigh muscles. Lower your leg back to the starting position and repeat on the other side. Aim for 10-15 repetitions on each side, gradually increasing the number as you feel more comfortable.
4. Modified Plank
The modified plank is a safe exercise to have a strong core during pregnancy. Start by getting into a push-up position with your hands directly beneath your shoulders and your knees on the floor. Your body should form a straight line from your head to your knees.
Engage your abdominal muscles, drawing your belly button towards your spine. Hold this position for as long as possible while maintaining proper form and breathing comfortably. Begin with shorter durations, such as 10-20 seconds, and gradually increase the time as your strength improves.
Conquer Labor With Pregnancy Core Exercises
Labor and delivery can be a stressful time. Active pregnant women who practice regular core exercises can help prepare their bodies for childbirth.
These core exercises during pregnancy can help increase comfort, reduce fatigue, and create strong muscles to cope with labor and delivery. So practice your core exercises and prepare for the big day!
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Last Updated on July 5, 2023
