8 Exercises to Make You Feel Better During and After Pregnancy

Experts say that exercising moderately during pregnancy is very important because it helps to reduce the risk of some discomforts such as back pain, depression and urinary incontinence. But if the woman has a health problem, or if she has never exercised before, it is necessary to take it easy and talk to a doctor beforehand, so as not to harm her or the baby.

We’ve put together some exercises that every pregnant woman can do. Check it out right now!

The butterfly exercise is essential for anyone who wants to have a smooth delivery. It relieves tired legs, opens the pelvic muscles, improves flexibility, decreases the risk of fluid retention and prepares the body for pain.

All you have to do is sit like in the picture, with your legs crossed. Bend your knees out and keep your back straight. Place your hands on your legs, breathe calmly, and move your knees up and down. Repeat the process 15 to 20 times.

This exercise is one of the best exercises for getting the baby into a favorable position for delivery or for getting a comfortable position in everyday life. It helps to release tension in the back, increases the flexibility and strength of the spine.

Stand on 4 supports (hands and knees). As you inhale, lift your head slightly and look up. As you exhale, try to bring your chin to your chest and bring the center of your back up. This exercise can be done every day.

This exercise will help you to strengthen the muscles that hold the bladder, uterus and intestines. In addition, it increases your ability to contract and relax, which is important for labor. Kegel exercises are very good for after giving birth to get the muscles back to a healthy state.

The hard part is finding the muscles you should train. For this, you must stop urinating in the middle of the process. As you do this, keep your pelvic floor muscles contracted, this is the main purpose of this exercise. The exercise must be done in the position of the image on the left.

This exercise helps strengthen the abdominal muscles and can help a woman have an easier delivery. It can be performed at all stages of pregnancy.

Stand with your feet shoulder-width apart and place your hands behind your head. Inhale and open your chest. Then, exhale slowly and curl your body up to your navel. The back should curve, so as not to strain the neck. Do 12 to 15 repetitions.

This exercise strengthens both the hips and the abdomen.

Lie on your side on a mat, place one hand under your head and the other on your hip. Inhale deeply and slowly lift one leg. Do 10 repetitions and repeat the process on the other side. If you want, do the exercise alternately.

This exercise makes the muscles around the hip more flexible, it helps to reduce back and hip pain, and it also protects the body from digestive problems during pregnancy.

You must sit with your back straight. The legs should be open, in a V shape. Raise your hands up and go towards one leg, as in image 2. Stay in this position for 10 seconds and don’t forget to breathe slowly. Then switch sides. Make about 5 moves to each side.

Swimming is one of the safest ways to do physical activity during pregnancy. It helps improve blood circulation, boosts immunity and helps control weight. Swimming can be practiced even if your belly is big. It is important to mention that practice is also very good for the baby. The important thing is to avoid very cold water.

Walking is another very good way to exercise during pregnancy, and a good way to control weight gain. In addition, by walking you relieve some pain and help prevent problems such as gestational diabetes. Walking is a good way to relieve stress. The only reason to avoid this exercise is if the person has high blood pressure, premature contractions, or abnormal bleeding.

Pregnancy changes a woman’s body a lot. One of the most impactful changes concerns the abdominal muscles, which move away from each other. This phenomenon is called abdominal diastasis. After giving birth you shouldn’t do a lot of exercise, but there are some light exercises that can help.

Put your belly in and keep it there for 10 seconds, breathing normally.

Lie down on a mat or stand and breathe slowly with your belly. Put your belly out when you inhale and in when you exhale.

Stand on 4 supports and keep your back straight. Inhale deeply and slowly and then release the air emphasizing the muscles of the abdomen. Remember to keep your spine straight.

Share your experience in the comments. How was the process to get back to your old body? Do you have any other tricks?