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Pregnancy is a beautiful journey, but childbirth can be daunting. If you too are mulling over the biggest question ‘How can I increase my chances of normal delivery?’, then this blog is for you! While there's no guaranteed way to have an easy delivery, certain exercises can strengthen your body, improve flexibility, and prepare you for labour. Here are 7 exercises to consider incorporating into your prenatal routine. However, you must consult your gynaecologist in Pune before beginning these exercises.
Synopsis
7 Best Exercises for Normal Delivery
1. Squats
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Benefits of Squats: Strengthens leg and core muscles, opens the pelvis for delivery and improves blood circulation.
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How to: Stand with feet hip-width apart, toes slightly pointed outward. Lower yourself as if sitting in a chair, keeping your back straight and core engaged. Push through your heels to stand back up. Start with sets of 10 repetitions and gradually increase.
2. Kegel Exercises for Pregnancy
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Benefits of Kegel Exercise: Strengthens pelvic floor muscles, improves bladder control, and aids in vaginal delivery.
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How to do Kegel Exercise: Tighten the muscles around your urethra (like stopping urine flow) and anus as if lifting them inwards. Hold for a count of 5, then relax. Aim for 3 sets of 10 repetitions daily. It is the best exercise to normal delivery.
3. Prenatal Yoga
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Benefits of Prenatal Yoga: Improves flexibility, reduces stress and anxiety, and promotes relaxation techniques for labour.
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How to do Prenatal Yoga: Join a prenatal yoga class designed for pregnant women. Focus on poses that open the hips, strengthen the core, and promote relaxation.
4. Walking
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Benefits of walking: Low-impact exercise that improves stamina, strengthens leg muscles, and reduces stress.
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How to: Aim for at least 30 minutes of brisk walking most days of the week. Listen to your body and take breaks when needed.
5. Pelvic Tilts
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Benefits of Pelvic Tilts: Strengthens core and pelvic floor muscles, and improves flexibility in the lower back.
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How to do Pelvic Tilts: Get down on all fours with your hands shoulder-width apart and your knees hip-width apart. Gently arch your back upwards, squeezing your buttocks (like a cat stretching). Then, reverse the curve by tucking your chin to your chest and engaging your abdominal muscles. Repeat 10 times.
6. Side-lying Leg Lifts
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Benefits of Side-lying Leg Lifts: Strengthens inner and outer thigh muscles, and improves pelvic flexibility.
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How to do Side-lying Leg Lifts: Lie on your side with your legs stacked. Lift the top leg as high as comfortably possible, keeping your hips stacked. Lower back down slowly. Repeat 10 times on each side.
7. Birthing Ball Exercises
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Benefits of the birthing ball: Improves balance and coordination, promotes relaxation and comfort, and can be used for various birthing positions.
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How to: Sit on a birthing ball while practising pelvic tilts, bouncing gently, or stretching your back by leaning forward with your hands on the floor.
Consult our gynaecology hospital in Pune if you need more guidance on Best Exercises for Normal Delivery.
Tips to Remember Before Doing Pregnancy Exercises
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Always consult a gynaecologist before starting any new exercise program during pregnancy.
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Listen to your body and modify exercises as needed.
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Consistency is key. Regular exercise throughout pregnancy can significantly benefit labour and delivery.
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Take breaks whenever you feel the need, do not exhaust your body.
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Consider prenatal massage to ease muscle tension and promote relaxation.
Consult our gynaecologist in Pune if you need to learn more about the best exercises for normal delivery
Conclusion
By incorporating these pregnancy exercises into your routine, you can strengthen your body, improve flexibility, and prepare for a more comfortable and potentially easier labour and delivery. However, remember that every pregnancy and birth is unique. Consult our expert gynaecologists in Kharadi, Pune for personalised guidance and discuss your birthing plan to ensure a safe and positive experience.
Check out our blog page to read the latest blogs on pregnancy, nutrition during pregnancy, lifestyle and other trending healthcare topics.
FAQ's
It depends on your overall health, the position of the baby and your doctor’s recommendation. One can start light stretching exercises, and breathing exercises from the beginning, but exercises specifically for normal delivery should begin after the doctor’s approval generally in the second or third trimester.
There is no guarantee that you will be able to do vaginal delivery even after exercise nor is there any guarantee that you will have to undergo a c-section if you are not exercising! Exercising definitely increases flexibility, offers relief from backaches and keeps you fresh and positive, hence it is recommended during pregnancy.
Walking is the safest and most effective exercise that a pregnant woman can perform.
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