Top 8 Pregnancy Exercises for Normal Delivery

Exercising has become a non-negotiable part of our daily schedule so that we can maintain a healthy and balanced lifestyle. Moms-to-be are always on the lookout for effective and above all safe exercises for a normal delivery that will also help them get back to their pre-pregnancy shape and work routine once the baby is born.

Can everyone do pregnancy exercises for normal delivery?

Doctors advice moms with certain health conditions against exercise for normal delivery. These primarily include:

  • Moms with medical problems like asthma, heart disease or diabetes.

  • Moms with pregnancy complications like bleeding, earlier miscarriages or premature deliveries.

Read more about the A-Z of pregnancy pains .

Are all exercises safe during pregnancy?

While most exercise routines and sports activities can also double up as pregnancy exercises for normal delivery, there are a few that must be avoided:

  • Contact sports like volleyball, football, etc.

  • Exercises that require you to hold your breath for too long.

  • Activities with jumping, hopping, bouncing, etc.

What are suggested exercises during pregnancy for normal delivery?

Only you can judge for yourself how comfortable you are with an exercise routine. However, always make sure to discuss your planned exercise regimen or pregnancy yoga for normal delivery with your doctor beforehand! These are general exercises that are suitable for moms of all ages:

1. Walking During Pregnancy:

The amazing health benefits of walking are well-documented. For pregnant women, walking helps you relax, regulates digestion and its related health issues and also manages blood pressure. Try to walk thirty minutes at least two times during your day, but at a relaxed pace. Also, if you are interested in running, here’s a quick guide for running during pregnancy.

2. Squats During Pregnancy:

Every woman who warms up with squats, knows that this deceptively simple-looking exercise is amazingly effective. During pregnancy, squats help your pelvic area to contract and relax to make your delivery less painful. Remember to take the support of either a gym ball or another person, so that you do not lose balance.

3. Kegels Exercises During Pregnancy:

Kegel exercises focus on strengthening your pelvic floor muscles. This is crucial for a normal delivery and also for recovery after delivery. Make sure that you are sitting straight on a workout ball as you contract and hold your pelvic floor muscles for 3-10 seconds, before releasing them and repeating the cycle.

4. Yoga During Pregnancy:

Pregnancy yoga for normal delivery is specially designed to provide moms-to-be with the invaluable health benefits of this ancient workout. It improves your flexibility, strengthens your internal organs and also centers your mind and body.

Look up these evergreen asanas:

  • Stick Pose - Yastikasana

  • Twisted pose - Vakrasna

  • Butterfly pose - Bhadrasana

  • Chair pose - Utkatasana

  • Mountain pose - Parvatasana

Read more about 8 perfect yoga poses to practice when you’re pregnant.

5. Pelvic Tilts During Pregnancy:

Your yoga mat continues to be handy here. Pelvic tilts strengthen your back muscles and help immensely during labor. Simply get on all fours with your knees touching the ground. Make sure your hips are in line with your stomach. Now just breathe normally, while looking straight ahead.

Pelvic Tilts During Pregnancy

6. Forward Leaning During Pregnancy:

This exercise can be practiced until the seventh or eighth month of pregnancy and is said to gently encourage your baby into the correct position for birthing. Bend forward to rest on your feet and palms firmly on the floor with your body forming an "A". Continue breathing as long as you are comfortable.

7. Opening Hips Squat During Pregnancy:

A critical exercise for normal delivery, these deep squats can help you release energy through your pelvic region. Stand with your feet at shoulder width distance and flex your knees to perform a normal squat. Now, relax your pelvic region and take a few deep breaths before getting back to standing position.

Opening Hips Squat During Pregnancy:

8. Swimming During Pregnancy:

Not only does swimming keep one fit, it also helps your body adapt to pregnancy. It is especially useful during the third trimester when women can release the pressure on their back by relaxing in a pool. Remember - Never enter a heated pool or take a warm bath in a bathtub. So, what are you waiting for? Get started on the path to a pain-free pregnancy!

Before you move on...

The activities above should encourage you to exercise during pregnancy for normal delivery. Always stay safe and perform exercises under the guidance of a knowledgeable friend or coach. From week by week expert tips on pregnancy calendar to new born baby care tips, Pampers India is here to guide you through the amazing journey of early parenthood. Learn more about us, our baby diaper products & commitment to you.

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