Pregnancy can be a blissful time for expecting mothers, but the growing belly, hormonal changes, and added weight can lead to some discomfort and pain. To ease pregnancy pain, exercise is a safe and effective solution.

Not only does exercise release endorphins that help combat stress and anxiety, but it can also improve circulation, alleviate back pain, and prepare the body for labor and delivery.

Walking

Walking is a low-impact exercise that can be done throughout pregnancy. It helps improve circulation, maintain healthy weight gain, and prevent constipation. Walking also strengthens leg muscles, which can support the added weight of the growing baby.

To start, aim for 30 minutes of brisk walking per day, gradually increasing to 45-60 minutes. Wear comfortable, supportive shoes and avoid walking on uneven terrain.

Swimming

Swimming is a great exercise for pregnant women as it provides a full-body workout without putting pressure on joints. The buoyancy of water helps reduce swelling and improve circulation.

Swimming also strengthens the core muscles, which are essential for childbirth. Start with a few laps in the pool, gradually increasing the duration and intensity of the workout. Avoid jumping off the diving board or doing somersaults as it can be harmful to the baby.

Prenatal yoga

Yoga is a gentle exercise that can be modified for prenatal use. Prenatal yoga helps improve flexibility, build strength, and reduce stress. It also provides a positive mental attitude for mothers-to-be.

Yoga poses such as the cat-cow, downward-facing dog, and warrior I are a great way to strengthen the muscles used in childbirth. Always practice prenatal yoga under the guidance of a certified prenatal instructor, and avoid poses such as inversions and twists that can compress the belly or affect blood flow.

Stationary cycling

Stationary cycling is a low-impact exercise that helps improve cardiovascular health and strengthen leg muscles. It also helps alleviate back pain and reduces the risk of varicose veins.

Stationary cycling can be easily modified for pregnant women by adjusting the seat height and resistance. Aim for 30 minutes of cycling per day, gradually increasing the intensity.

Strength training

Strength training is an important exercise that helps maintain muscle tone, improve posture, and prevent injury. It also helps prepare the body for labor and delivery.

The best strength exercises for pregnant women are those that target the core, hips, and back muscles. Squats, lunges, and hip bridges are great exercises to strengthen the lower body. Planks, wall push-ups, and light dumbbell exercises are great for the upper body.

Always use light weights when strength training, and avoid exercises that involve lying on your back or lifting heavy weights.

Pelvic floor exercises

Pelvic floor exercises can help alleviate back pain, reduce the risk of incontinence, and prepare the body for childbirth. To perform pelvic floor exercises, engage the muscles that control urination and hold for ten seconds, then relax for ten seconds.

Repeat this exercise ten times, three to four times a day. Pelvic floor exercises can be done while sitting or standing.

Dancing

Dancing is a fun and effective way to stay active during pregnancy. It helps improve circulation, strengthen leg muscles, and maintain cardiovascular health. Dancing also helps release endorphins that can improve mood and reduce stress.

Choose low-impact dance styles such as salsa, ballroom, or hip hop, and avoid jumping or twisting movements that could strain the belly.

Stretching

Stretching is an important exercise that helps reduce muscle pain, improve flexibility, and prepare the body for childbirth. Prenatal stretching can include gentle movements such as neck rolls, shoulder rolls, and calf stretches.

Yoga stretches such as the pigeon pose, child’s pose, and butterfly pose can also be beneficial. Always perform stretching exercises slowly and gently, avoiding any sudden movements that could cause injury.

Lateral lunges

Lateral lunges are a great exercise to improve flexibility, balance and posture. This exercise works on inner thighs, hips, glutes, and is excellent during and after pregnancy. It helps ease pain, improves stability, and strengthens the pelvic muscles.

Start by standing shoulder-width apart with feet flat on the ground. Take a step to the side and bend the knee, keeping the other leg straight. Lower yourself down and return to the starting position. Switch sides and repeat for ten repetitions on each side.

Bird Dog Extension

The bird dog exercise targets your back muscles, hips, and glutes. It helps strengthen your core muscles, reduce backache, improve posture, and maintain balance. Begin on your hands and knees with wrists aligned under shoulders and knees under hips.

Keep your spine in a neutral position, extend your right arm in front of you and left leg back behind you. Maintain the extended position for a few breaths, return to the starting position and then repeat the same with your left arm and right leg. Do ten repetitions on each side.