16 weeks pregnant mother

Question: hi I am completing my 4th month on 11th.Pls suggest exercises for normal delivery.thanks

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Answer: Ideally one should start doing prenatal exercises as soon as they find out they are pregnant. Always remember to consult with you ob-gyn or midwife before starting any exercise program.  1. WalkingIdeally one should start doing prenatal exercises as soon as they find out they are pregnant. Always remember to consult with you ob-gyn or midwife before starting any exercise program. Walking is a great way to keep your body balanced. This is a super easy. You can do it anywhere and don’t really need any equipment but a good pair of shoes.  This is best when you can get outside and get fresh air and sunlight. 2. Kegels Kegels are the contraction of the muscles of the pelvic floor.  Doing these can help strengthen the vagina and prevent incontinence. 3. Proper sitting What? That’s not exercise. Well maybe not but it is nonetheless important. The way you sit throughout your pregnancy can affect the alignment of your pelvis and correct sitting can strengthen your core and pelvic muscles. The goal is to sit upright with pelvis slightly forward.  This is easy to do with an exercise ball or sitting cross legged on the floor. Sitting on the exercise ball will keep your pelvis aligned and baby in the optimal position. Cross legged sitting pushes the uterus forward, strengthens the legs, and opens the pelvis. You basically want to avoid reclined positions. It is especially important to practice sitting this way during your third trimester. 4. Leaning Leaning forward on things can help the baby’s positioning as well. Think about all the time we spend leaning backward or relaxing against something. Lean on counters or people or an exercise ball! 5. Pelvic tilts Pelvic tilts or cat/cow stretch can be done from the initial stages of pregnancy. This helps keep the pelvis loose and lower back flexible.  You can do these during the third trimester when your baby is moving to help the baby get in optimal position.  6. Butterflies This exercise is simple to do. This will help open the pelvis and stretch the lower back. You sit on your bottom and bring your legs in with your toes touching and push down on your knees with your elbows…or you can rock side to side.  7. Prenatal yoga Finding a good prenatal yoga class is also a good idea…(at the gym or online) There are many yoga poses that can open the pelvis, strengthen the legs and hips, and help build endurance for the marathon of giving birth. Some great poses include the strike goddess pose, tabletop to cat, warrior 2, and yoga squats
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Question: for normal delievery suggest exercises
Answer: Hello... Dear yes, you can start exercise now, and waling is the best exercise for normal delivery,can do for half to one hour is essential,walking is the best exercise to do in pregnancy, do it regularly for better results,can also do pelvic exercises,kegal, squats but after consulting doctor,they will give you stamina and also leads to vaginal birth,you can try maternity yoga too,they are very powerful in reducing pregnancy related issues and they too helps in vaginal birth Yoga in pregnancy will be very helpful for smooth and safe delivery.. it can also increase flexibility, and increases stamina both physically and mentally. But before doing these asanas, it is essential to take advice from yoga instructor, Few poses that helps in pregnancy are Pranayam It is a best breathing exercise, do it regularly , it will helps you lot in pregnancy Tadasana - a mountain pose It is good to do this Asana in pregnancy, it will strengthen the spine and releives back pain too Trikona Asana  - triangle pose This triangle pose will helps in reducing digestive problems caused during pregnancy, it will also helps in labour Utkasana - chair pose The chair pose will helps in strengthening of pelvic and cervix muscles Konasama - angle pose It helps in strengthening hips, it also control widening of hips Thank you
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