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Family Fun Pregnant

5 Simple Exercises Pregnant Mums Can Do At Home

Exercise doesn’t have to stop when you’re pregnant. In fact, it’s generally safe to continue workouts at the same level of intensity that you had before pregnancy! As a safety precaution, it’s always good to get an all-clear from your gynaecologist before embarking on exercise since your doctor would know your pregnancy journey best.

Exercising during pregnancy gives you more energy, reduces back pain and aids in a smoother delivery process as more oxygen-rich blood courses through your body.

Here are some simple exercises that you can do at home throughout your pregnancy!

  1. Breathing

Breathing exercises help pregnant mums remain calm and relaxed during labour.

 

We breathe all the time, but often shallowly. Deep breathing provides your body with ample oxygen which in turn gives relief from aching joints and muscles.

One breathing exercise you can try is counting breaths. Lie down on the floor, back facing down. Place one hand on your belly and breathe in deeply, counting to five. Hold your breath for 8 seconds and breathe out slowly, counting to 9 seconds. As you breathe out, push all the air out of your lungs whilst relaxing your body.

 

  1. Standing Push Ups

Standing push ups strengthen your upper body strength. Stand at an arm’s length from a wall and extend your arms so your hands are flat at shoulder height with your thumbs touching. Breathe in and press your body towards the wall to replicate a push-up.

 

  1. Triceps Dip

Sit on the floor with bent legs and your feet hip-width apart. Place your arms behind you and point your fingers towards your toes. Engage your core and pull your shoulders back and down while pushing your hips up through your hands. Bend your elbows back while squeezing your shoulder blades together. Push through the heel of your hand back to starting position. Try to do three sets of 10 triceps dips, resting 30 seconds in between.

 

  1. Prenatal Yoga

Prenatal yoga can be practised throughout pregnancy. However, should you have prior health concerns, always inform your yoga practitioner.

 


If you are a veteran at yoga, you’ll be glad to know that you can practise it in the comfort of your own home and at your own pace. If you’re a beginner, it’s ideal to go for a prenatal yoga class at a studio where an instructor can correct your poses.

Prenatal yoga is beneficial as you’ll learn how to breathe deeply and consciously relax. There is very little impact on your joints and your muscles will be more toned and your balance will be improved.

Try the Cobbler’s Pose – sit straight against a wall, touching the soles of your feet together. Press your knees down slowly and stay in this position for as long as you’re comfortable. This is a basic pose which helps to open up your pelvis.

Another is the Wide Knee Child’s Pose, where you kneel on the ground with your buttocks on your heels and top of feet against the floor. Touch your big toes together and spread your knees wider than your hip. Lower your chest to the mat and extend your arms overhead until your forehead touches the mat. You can also choose to lay your arms alongside your body with your palms facing up.

 

  1. Kegels

Kegel exercises can be done anywhere and anytime during pregnancy or even after delivery. It’s so discrete, others would be none the wiser!

 

Pregnancy and childbirth are factors which may cause weakened pelvic floor muscles. When these muscles become loose, you may experience urinary incontinence. To prevent this, start by doing Kegel exercises.

To start, identify your pelvic floor muscles by stopping your urine midstream. Once you’ve done so, you can start the exercise by tightening and holding the muscles for five seconds and relaxing for five seconds. Attempt five sets and gradually increase the duration to 10 seconds. Breathe normally during the exercises and aim for at least 30 repetitions in a day.

As with all types of activities, don’t stress out your body and know your limits. Stop if you feel any discomfort and avoid overexerting yourself. Before embarking on the above exercises, you may like to inform you gynaecologists – these simple exercises can be safely attempted in the comfort of your own home throughout pregnancy! If you have other simple exercises that pregnant women can try out, let us know in the comments!

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For Parents Toddlers

6 Reasons Why Exercising with Your Spouse Benefits Your Relationship

Life with children may fall into a monotonous routine easily, and couples often lament the lack of time together.

Besides playing the role of parents in a family, couples should also find time for themselves and nourish their relationship as a couple. Exercise is a positive way of spending quality time together while keeping to a healthy lifestyle. Here are some happy reasons to release those endorphins together with your spouse, and at the same time, add some spice into your marriage too.

Exercising together as a couple lets you learn more about each other, as you spend quality time bonding over a common activity.

 

#1: Share common interest

Remember the times when both of you enjoyed an activity together? We don’t mean grocery shopping or diaper-changing, but time spent on a shared interest. How about picking up a new sports or fitness regime together? Exercise helps to burn off the work stresses and calories after a busy day. Sharing the same interest also opens more conversation topics between the both of you, and communication is certainly key to any marriage. So, would it be piloxing, yoga or badminton for daddy and mummy?

 

#2: Enjoy more quality time together

Couples who spend quality time together enjoy more bonding time too. It’s always a mood lifter to see your spouse after a particularly trying day. Exercising together means allocating specific time from your schedules by making the effort to pursue the shared interest. There’s never enough time with your partner!

 

#3: Be there to motivate each other

Both of you will be encouraging each other to push further, do more, and a little goes a long way for both the exercise you embark on, as well as your marriage. Sharing a common goal helps both of you to drive each other, grow together, show empathy during the challenging times and fuel each other as a team to move closer to what you have set out for. Those words of encouragement help push you in achieving your fitness goals too!

 

Your partner is also your greatest supporter, most honest critic and ardent fan who motivates you to become a better person.

 

#4: Discover new things about each other

Starting out on a new exercise together might also let you learn something new about your partner! Is your husband the extra determined man who challenges himself with additional exercise frequency? Or, did you know about your wife’s ability to do 60 sit-ups in a minute? You may have been married for some time now, but these little fun facts about each other are only uncovered when you exercise together. Hidden talents, anyone?

 

#5: See each other in a different light

As you observe each other in a different setting, both of you will also start seeing each other in new light. When was the last time you saw your partner focusing on a game which awakened his winner’s mentality? Perhaps, you might notice your husband’s desire to regain his 6-pack abs, and come to appreciate that our health and bodies are very much like marriage. They need to be nurtured and nourished to stay in the pink of health.

 

#6: Live healthy together for the future

As parents juggle the multiple roles in life, taking care of your health should be a priority. Encourage each other to eat balanced meals, kickstart an exercise regime with your spouse for a healthier body and most definitely a happier well-being!

 

Don’t forget to take care of yourselves so you are physical well and mentally fit to care for your children too. Raising happy and healthy world-ready children requires a happy mind, body and soul. Start by caring for yourselves, mums and dads!

 

Do you exercise with your spouse too? Let us know what your favourite couple fitness regime is!