Pregnancy Workouts for Normal Delivery: Safe and Effective Exercises

Exercises To Do In The First Trimester Of Normal Delivery 

The first trimester of pregnancy (first week - till the 12th week or three months) is considered a very important time. You must have heard your doctor and elders of the house telling you not to lift heavy things. Absolutely, because you are forbidden to do heavy weight lifting, high intensity interval training or cardio at this time. But you can do low-intensity exercises, if your doctor says yes to this exercise. We have given you the following exercises which you can do in the first trimester of pregnancy –

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Do Warm Up For Normal Delivery
How to do –

• Tilt the head (to the right and left) – Repeat this ten times in a set.
• Shake the head (up and down) – Do this ten times in a set.
• Rotate the head (round and round) – Repeat this five times in a set.
• Rotate the hands (round and round) – Do this ten times in a set.
• Rotate the shoulders (round and round) – Do this ten times in a set.
• Side lunges - Repeat this five times in a set.
• Standing back strain - Stand up and take the waist slightly backwards. Repeat this three times.
• After warming up, now you can start doing the exercises mentioned below in the first trimester. Do these exercises only when your doctor allows you to do them.

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Do Wall Side Exercise For Normal Delivery 

Initial position -
Stand close to the wall, separate the legs and hips, leave the shoulders loose.

How to do -

• Bend your knees and make your position in the same way as you sit on a chair. Keep in mind that both your feet should not be too far forward, otherwise you may slip. Keep the waist straight and take both the hands upwards.
• Now, slowly bring your hands down and stop after bringing them to the head. Keep the elbows of both your hands straight and apply pressure towards the wall with the palm and wrist.

How many times to do -
Repeat this exercise five times to complete one set.

Caution -
Stop this exercise whenever you feel uncomfortable and make sure that your body is balanced while doing this exercise.

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Do Clamshell Exercise For Normal Delivery

Initial position -
First of all, lie down on one side on a comfortable ground. Your knees should be bent and one hand should be under your head. The heels of both your feet should be on top of each other.

How to do -

• Keep your heels on top of each other.
• Then lift your upper leg upwards. When you lift the leg up, keep the heels of both your feet on top of each other. Do not separate them.
• Raise the leg as much as you can.
• After lifting it up, stop for a few seconds and then bring the leg back to the old position.
• Repeat this process five times.
• Then do the same process from the other side as well.

How many times to do -
Repeat it five times to complete one set.

Caution -
When you lift the leg upwards, do not stretch the leg too much. Do it as long as you feel right.

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The second trimester (13th week - 27th week) is commonly called the "honeymoon period" because nausea and vomiting (morning sickness) in pregnancy decreases. You start feeling your baby moving at this time and experience cramps in the lower abdominal area, as your uterus is stretching. It is usually safe to do pregnancy workouts at this time. But before doing these exercises, talk to your doctor.

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Do Pelvic Tilt Exercise For Normal Delivery
Initial position -
Hands should be on the ground, toes of the feet should be bent towards the ground. In this way your posture will look similar to the cat pose.

How to do -

• First of all lift your waist upwards and head towards the shoulders Keep it in the middle. In this way your waist will look in a round shape.
• Maintain this state for a few seconds, then return to your old state and repeat the same process again.

How many times to do -
Repeat it five times to complete one set.

Caution -
Do not put too much pressure on your waist. If you feel any kind of discomfort, then stop doing this exercise immediately.

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Lying for normal delivery
Initial position -
Lie down with your feet towards the wall. Stretch your legs and put your feet on the wall.

How to do -

• When you put your feet on the wall, bring the soles down by joining them together. In this way your feet will spread and the knees will bend.
• Join the toes together and maintain this state for a few seconds.
• Now, place the palms of your hands on the knees and gently apply pressure downwards on the feet. In this way, you will feel the legs opening further and pressure will be created on the thighs and hips.
• To relax, keep both your hands above the head for two seconds.

How many times to do -
Repeat this process five times to complete one set.

Caution -
Do not put too much pressure on the legs to open the thighs.

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Do Sitting Glute Stretch Exercise For Normal Delivery
Initial position -
Sit on the chair and carefully slide to the front part of the chair.

How to do -

• Spread both legs forward.
• Now place your left foot on the right foot, then slowly bring the left foot to the knee of the right foot. After placing the left foot on the knee of the right foot, feel the stretch on the thigh and hips.
• Maintain this position for five seconds.
• Now put the right foot down with the right hand.
• Then repeat the same process evenly with the right foot.

How many times to do -
Repeat this process five times to complete one set.

Precautions -
If you feel uncomfortable while doing this exercise, then do not do it.

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Do Modified Side Plank Exercise For Normal Delivery 

Starting position -
Lie on one side and bend your knees at 90 degrees. Place the left hand on the ground to support your body. The left hand should be completely straight. Keep your right hand on the waist.

How to do -

• Lift the torso as much as possible with the help of hands and knees. While lifting, you will feel a stretch on the abs and waist.
• Maintain this state as long as possible. Then slowly bring your body back to the old state.
• Now do the same process from the other side as well.

How many times to do -
Repeat this process three times to complete one set.

Precautions –
If you feel any kind of pain while doing this exercise then do not do it.

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Do these exercises till the third trimester (28th week - 36th week). But before exercising in the third trimester, talk to your doctor. While exercising in the third trimester, take the help of a trainer.

Do Opening Hips Exercise For Normal Delivery
Initial position -
Stand straight and separate your legs and shoulders.

How to do -

• First of all, bend the knees and sit down. As shown in the picture.
• Join the hands.
• When you are sitting like this, breathe five times.
• Then stand up slowly.

How many times to do -
Repeat this process five times to complete one set.

Precautions -
Keep in mind that the hips have to be taken slowly towards the ground. Do not do this asana after the 36th week.

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Do Pelvic Stretches For Normal Delivery
Initial position -
Sit comfortably on the exercise ball and straighten your waist.

How to do -

• Place your feet on the ground and open them wider than shoulder width.
• Now move the body forward and then backward while moving the lower abdomen area.
• Repeat this process 20 times.

How many times to do -
Repeat this process three times to complete one set.

Precautions -
If you do not have confidence in this exercise, then do not do it. When you sit on the ball, ask your trainer for help to hold it.

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Do Squats For Normal Delivery 
Starting position -
Straighten your shoulders and also open your legs. Join your hands.

How to do -

• Now breathe in and take your hips towards the ground. Sit like you sit on a chair.
• Maintain this position for a second and then exhale. Now stand up straight.
• Now squat again. When you come back upwards, apply pressure on the ground with the toes, so that you can come back easily.

How many times to do -
Repeat this exercise five times to complete one set.

Precautions -
If you feel uncomfortable in maintaining the squat for a long time, then you can take the help of a stool whose height is low and this exercise can be done easily by sitting on it.

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Do Deep Breathing Exercise For Normal Delivery 

Initial stage -
Sit in a comfortable posture and straighten your waist.

How to do -

• Place one hand on your chest and one hand on the stomach.
• Close your eyes and breathe slowly.
• Now exhale comfortably. Repeat this process 24 to 32 times daily.
• You can also repeat the process of deep breathing in this way. Take a deep breath through the nose and exhale slowly through the mouth.

How many times to do -
Repeat this process twice to complete one set.

Precautions -
If you feel any kind of discomfort, stop doing this exercise immediately.

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Some special exercises can be done during pregnancy to increase the chances of normal delivery. Firstly, Kegel exercises help strengthen the pelvic muscles, which are helpful during delivery. Walking is one of the simplest and safest exercises for pregnant women, which keeps the whole body active. Exercises like butterfly pose and squats bring flexibility to the pelvic region, which can make delivery easier. Cat-cow stretches and pregnancy yoga are also beneficial in pregnancy, but they should be done under proper guidance. Always start exercising after consulting a doctor.