Answer: These are the exercise you can do during last few weeks
Pelvic stretches are considered best pregnancy exercises for normal delivery. These are quite effective in facilitating a normal delivery. It should be done on a pillow, ball, or a chair. Keep your feet fixed on the ground, stretch your legs away from each other and keep your back straight. This will then lead to stretching and shifting of your pelvis onward and backward. Depending on your comfort level, repeat at least 20 times.
Pelvic Tilt or Angry Cat:
A pelvic tilt provides benefits to a pregnant woman and helps reduce the pain during labor and delivery. This gives a good amount of support, because it gives power and strength to the back muscles. Another one is to suck in your abdominal muscles and pull the hips in line with your stomach and then release.
The above exercise can effectively help you out in having a normal delivery. This contains acting a deep squat that aids in discharging maximum amount of energy from your pelvis. Take 6 deep breaths during squat pose. Try doing this for at least 3-5 times. Don’t do this exercise after completing 36 week of pregnancy.
Swimming is yet another recommended exercise for pregnant women. It regulates your heart beat, prevents from muscle injury, keeps your body fit, strengthen your muscle. Avoid hot tub and using any bath salts in your bath at home.
Squats play an important role in contraction and loosening of the pelvic muscle during pregnancy to reduce any delivery pain. Taking the toilet position with the support of a gym ball or holder, this will give a good pressure to your pelvic area and thighs.
Walking is the one of the best exercises for pregnant women. Walking in the house or in the park helps create flexibility and also avoids gaining fat in odd places. It prevents problems such as constipation, restlessness and high blood pressure, therefore it is highly recommended. Walk at least 30 minutes twice a day but walk slowly.
Kegal exercise is also identified as pelvic floor exercise. It is very important for every pregnant woman, because the muscles located in the area of your vagina and rectum sustains great strain throughout your pregnancy. You can do this by two ways, either by contracting or holding the pelvic floor muscle. Hold the contraction for 10 seconds then slowly release. Repeat this at least 15-20 times in a day.
This is an ancient form of exercise and considered best for having a normal pregnancy and delivery. Yoga is like a mystical route to a peaceful mind and healthy body. It gives elasticity and increases the endurance power