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Pregnancy: Exercises To Do: Part 3

Staying fit during pregnancy is crucial for every mother – the more active you are, the easier it will be for you to adapt to your changing shape and weight gain, as well as helping you cope with labour and get you back into shape after birth.


For part 1 where we discuss some great tips to ensure you have a healthy pregnancy, can be found here. Alternatively, for part 2, where we discuss what exercises and actions you should avoid during your pregnancy, please click here.

Pelvic exercises and stomach-strengthening are highly recommended by health experts all around the world. This is because they help stop incontinence after your pregnancy.


Stomach-strengthening Exercises:

  1. Start in a box position on all fours with your knees being located under your hips and hands under your shoulders. Your fingers should be facing forward and your abdominals should be lifted to keep your back straight.

  2. Now, pull your stomach muscles and raise your back upwards towards the ceiling, curling your trunk and allowing your head to relax gently forward

  3. Hold this for a few seconds and slowly return to the box position


Pelvic Tilt Exercises:

  1. Stand with your shoulders and bottom against the wall

  2. Keep your knees soft!

  3. Pull your stomach button towards your spine so your back flattens against the wall - essentially reducing the gap arch between the wall and your back

  4. Hold this for 4 seconds and release!

  5. Repeat this up to 10 times!

- These exercises will help with backache as it can get worse as your baby grows due to the arch in your back becoming more hollow

- Ensure your back is not hollowed throughout this exercise or else this will defeat the purpose of this activity - it should always return to a straight position

- But, remember, only move your back as far as you can comfortably.


Our personal trainers at PardaFit are qualified and trained to help you exercise best to meet your needs. If you are pregnant, you should let our personal trainers know and they will take their utmost best to ensure you have the most optimised exercise experience.

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