Safe exercises for the expecting mom

CEBU, Philippines - Exercise can have plenty of benefits for an expecting mom, but one must be careful to choose their routine. Some of the exercises that should be avoided include that which would require the mother to bounce, do a lot of up and down movements, sudden change in direction, leaping, and other activities that would cause abdominal injuries.

Here are a few exercise suggestions that you can do at home. Supervision, of course, would be recommended but, hey, let’s be realistic, who can afford a registered exercise instructor, be it a physical therapist, to be there every time you feel like sweating out? The rule of the thumb is, always do each routine with caution and always trust what your body tells you.

Note that before you start any abdominal exercises check for the separation of your abdominal muscle (called diastasis recti). Now, this is normal as the hormone (called relaxin) secreted during pregnancy causes your abdominal muscles (and joints and ligaments) to soften and stretch to accommodate the bulging belly. Take note that your abdominal muscle is divided into two. There is a line (called linea alba) that runs in your midline from the navel to the top of the pubic bone. The division may not be noticeable to you as it is painless. However, if the division is significant (more than two finger breadth), this could increase the incidence of back aches and pelvic instability.

Kegels Exercise.

This is a simple exercise that would help you strengthen your pelvic floor muscles. A strong pelvic floor muscle is important especially during childbirth and after pregnancy because this helps prevent unnecessary leakage when you laugh, cough or run. These muscles also help you control your vagina and anal sphincters ensuring a more enjoyable sex life. Make sure that your bladder is empty when performing this exercise.

1. Start by lying on your back or side. Progress by doing the exercise sitting or standing, or with your legs apart.

2. Tighten your pelvic floor muscle as if you are trying to attempt to stop the flow of urine.

3. Concentrate on the muscles around the urethra and vagina to make sure that you are targeting the right muscles.

4. Hold for five counts and repeat ten times. 

5. Don’t ever hold your breath when exercising.

6. Your pelvic muscles would tire easily, so rest after every set, gradually increasing the number of repetitions. 

7. Repeat until you are able to do 100 Kegels.

8. Variation: Visualize yourself riding an elevator. Tighten the muscle a little more for every floor you go up. Then slowly relax the muscle as you go down.

Pelvic tilts.

Pelvic tilts help strengthen your back and abdominal muscles. This decreases the chances of back strains.

1. Lie on your back with your knees bent and your feet flat on the mat.

2. Inhale through your nose and tighten your stomach and butt.

3. Flatten the small of your back against the floor and allow your pelvis to tilt upward.

4. Hold the position for five counts exhaling slowly and then relax.

5. Repeat ten times.

6. Rest and then repeat for another ten times.

Sit-ups

Sit-ups will strengthen your abdominal muscles for easier delivery.

1. Lie on your back with your knees bent and your feet flat on the mat.

2. Breathe through your nose.

3. Slowly breathe out through pursed lips as you slowly raise your head up with your hands pointing to your knees. For greater resistance place your hands either on your chest or behind your head.

4. Tuck your head on your chin and slowly raise your shoulders off the mat (45 degrees would be enough).

5. Hold the position for five counts. Repeat ten times.

Start with these three exercises, but should these be difficult, a brisk walk to the park would be an excellent and safe activity that would give you the exercise that you need. Remember that before starting any exercise regimen, consult your doctor.

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Checking for diastasis recti

1. Lie down flat on the floor with your knees bent and your feet flat on the mat.

2. Press your finger in the midline of your abdomen just above or below the belly button.

3. Slowly raise your head and shoulder off the floor while moving your fingertips up and down the midline of your abdomen checking for any gaps.

4. If the gap is more than two finger breadths check your doctor before doing any abdominal exercise.