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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 Pregnant

Dads-to-be, Here Are Ways You Can Be Involved During Pregnancy Too

Dads-to-be, are you feeling confused and left out? Being involved in the pregnancy strengthens your relationship and lets your wife know that she’s not alone in this journey. Read on to find out how you can support your wife during her pregnancy in 8 simple ways!

1. Be part of the pregnancy
The most important step in supporting your wife is to ensure that she knows you’re there for her. When announcing the pregnancy to friends and relatives, say “We’re expecting a baby” instead of “My wife’s expecting a baby”. This small move acknowledges your involvement in the new chapter both of you have embarked on so your wife knows she’s not alone.

2. Do the house chores
It’s time to roll up your sleeves and make life as comfortable for her as possible. If you don’t have the energy for house chores, get a helper to maintain the house in a clean condition. Pregnant women have a nesting instinct which creates a desire for a place that is spick and span to welcome her offspring.

Dads, it’s time to work those muscles and help with the house chores, especially when your wife’s pregnancy bump gets bigger.

3. Help out with the baby shopping!
Part of the fun comes from shopping for the new little one! Rather than simply passing your credit card to your wife, take interest in the necessary preparations to show your support. If you’re up for it, visit a baby fair to get a feel of what’s needed and what’s not. Baby fairs often have cheaper deals too!

4. Accompany her to gynaecologist visits
Try to be there with her for visits to the gynaecologist. Your wife will definitely appreciate the emotional support, especially during the oral glucose tolerance test in the 2nd trimester. What’s more, you’ll get to see your little one moving in utero via ultrasound!

See your little one at the monthly gynaecologist visits – it helps daddy to bond and understand how the pregnancy has progressed too.

5. Attend antenatal classes together
Taking care of a newborn can be daunting for first-time parents. Prepare yourselves by learning how to handle newborns from the experts. Some classes offer practical sessions with a doll. Although it’s nothing close to the real thing, having some experience and knowledge is better than being cluesless when baby is here!

6. Talk to the belly
Foetuses in utero are able to hear sounds from their external environment. Start bonding with your baby by singing, reading or simply talking to your wife’s belly. From the second trimester onwards, you’ll be able to feel baby’s movements including some sharp kicks! You’d be surprised – when your baby is here, she’s also likely to respond to familiar song and voices too!

7. Capture the memories
Surprise your wife with a maternity photoshoot to capture this precious moment in her life. You can even do a before-and-after shot in the same spot and pose after your baby is born!

Capture your wife’s glowing moments with her baby bump – the pregnancy journey is precious and memorable for both husband and wife.

8. Have a babymoon
A babymoon is a vacation taken during pregnancy. It’s one of the last few times to fully enjoy each other’s company. Air travel is restricted for pregnant women over 32 weeks of pregnancy, and a medical certificate is required between weeks 28 to 32, so remember to plan your trip before week 28! Morning sickness usually goes away by the end of the first trimester, so consider travelling in the second trimester.

Women undergo huge emotional changes during pregnancy and it is important that you show your wife that you’re there for her. Try the above steps to see if it helps and leave a comment if you have other ideas on how to pamper your wife!