During pregnancy, even walking fast… is often prohibited by those around you. “Exercise” is therefore hardly considered! Let’s change that belief… because in reality, exercise not only helps mothers stay fit and firm but also helps prepare for childbirth early on if done correctly and not excessively.
If the pregnancy is less than 3 months… exercise is strictly prohibited
Although pregnant mothers can exercise, it is not advisable to rush into it from the very beginning of pregnancy. It is best to wait until the pregnancy reaches 3 months or more because during this trimester, the baby starts to become stronger and important organs have been formed. Also, the morning sickness phase has passed… making it an ideal time to start exercising.
Don’t overdo it! Just 30 minutes is enough
For pregnant mothers who want to exercise, moving the body for just 30 minutes is sufficient to improve heart muscle pumping. Most importantly! Don’t forget to warm up before exercising every time.
Benefits of exercise
Besides helping mothers feel refreshed, energetic, and lively, exercise also improves blood circulation, reduces aches and pains, stimulates metabolism, and enhances digestive and excretory system functions. Moreover, many mothers find childbirth difficult, but exercising to strengthen the pelvic muscles… can help make delivery easier.
Mothers release endorphins… babies are happy too
Yes! What’s good for the mother… must be good for the baby in the womb, right? Improved blood circulation causes mothers to release “the happiness hormone” (Endorphin) during exercise, which the little one also receives. It also helps prevent childhood obesity during the first 5 years.
3 exercises to keep your pregnancy fit and firm
- Side Lunge for pelvic exercise
This exercise is recommended for mothers who are 5 months pregnant or more. Increasing pelvic fitness helps prepare the body well before delivery. Stand straight, keep your back straight, stretch your left leg to the side, arch your buttocks, and bend your right leg with toes pointing forward. Alternate left and right to count as 1 repetition. Do 15 repetitions per set. Rest for 30 minutes after completing a set, then continue until completing 3 sets.
- Legs Lunge & Shoulder Press for back muscle exercise
For mothers at 5 months pregnant, back pain due to pregnancy weight begins. It is necessary to strengthen back muscles. Start by standing straight, lift your chest slightly, inhale and step your right foot forward… then stretch your left leg backward. Squat down low, raise your arms at a 90-degree angle, then extend your arms upward… exhale to finish. Doing left and right counts as 1 repetition. Do 15 repetitions per set. Rest for 30 minutes after completing a set, then continue until completing 3 sets.
- Push up one leg lift for arm and abdominal muscle exercise
This exercise uses a chair. Start by supporting your arms on the chair, stretch your legs and shoulders out, palms parallel, press your buttocks down to support the baby in the womb, lift your toes pointing backward, tighten your toes. The other leg resting on the floor lifts the heel. Bend your arms to lower yourself, inhale when lowering and exhale when lifting. Do 10 repetitions per side. Rest for 1 minute after a set, then switch sides and repeat until completing 3 sets per side. This exercise helps strengthen arm and abdominal muscles to keep them fit and firm.
Although pregnant mothers can exercise, for safety! Mothers should consult a specialist doctor for advice on any special precautions and the correct way to exercise because each mother’s health condition is different… so the risk levels are not the same!
