Here are 9 exercises which when done regularly during pregnancy can keep you super healthy:
1. The Butterfly flap
for this, sit straight with feet crossed and bring your legs together so that the soles touch. Now hold your toes with your fingers and flap your knees like a butterfly gently. This helps to strengthen pelvic , thigh and abdomen muscles.
2. Broken winged butterfly flap
this is similar to butterfly flap but to be done with one leg only. Sit with legs stretched and bend your right foot on your left thigh without discomfort. Keep the right hand on the right knee and use the left hand to hold the folded foot. Now flap your right knee with the help of your right hand. This loosens hips and knee joints helping in labor.
3. Rock your baby
Sit straight with legs in front or cross-legged whichever is comfortable. Now take your right leg in both your hands and hold it like a baby. Think your knee is the baby’s head and your foot is its feet. Rock your leg like you would rock the baby gently. Do this for 10-20 times and repeat with the other leg. This strengthens muscles of arms, legs and thighs.
Stand erect with legs wide and toes facing away from each other. Get a support if you need one or join your fingers and hang them down loosely. Now bend your knees and lower your bottom as low as you can.
5. Recoil your ankle
Sit on a chair or stool and bend the right leg up and keep the foot overhanging the left knee. Keep one hand over the ankle and move the foot with the other hand. Rotate clock and anti clock wise 10 times. Do this with the other foot too and get rid of stiff feet during pregnancy.
6. Stretching your toes
Stand straight with your feet together. Raise your arms over your head and lock your fingers. Stand on your toes and stretch your body as much as you can. Relax slowly and rest your hands on your head. Do this 5-10 times and keep someone with you for support.
7. Cat stretch pose
first sit on your heels and then raise your buttocks and stand on your knees. Now lean forward gently and place your hands on floor like a four legged animal. Breathe deep and raise your head slowly while you raise your spine upward. Stay here for 5 seconds. Now exhale and do this 5 times but don’t strain yourself. It helps to relax the spinal cord.
8. Kneel and sit
for this, you have to kneel on the ground in a way that your big toes are together and you sit straight with your buttocks in the area between the wide apart heels. Place your hands on your knees. Stay for 5-10 minutes, as this exercise prepares your pelvis for the labor day.
9. Pelvic floor exercises
how do you feel when you surpress the urge to urinate? You feel certain muscles contracting. These are the pelvic floor muscles and doing this contraction and expansion can strengthen these muscles for the delivery of the baby so that they do not tear or become lax during labor.
These were the exercises, which you can do during pregnancy to keep yourself healthy.