10+ Pregnancy Exercises at Home for Normal Delivery

Pregnancy means celebration, especially if you are going to be a parent for the first time. But, the duration of pregnancy and delivering a baby is very painful. Most women try to be mentally prepared before starting labor pain. No matter how mentally prepared you are, labor pain is not tolerable. Most women want to get it over as soon as possible. Therefore, doctors prefer to do C-section delivery rather than normal delivery. But, c-section delivery has various side effects. 

Wondering how can you stay fit during pregnancy? Here's the answer. It is recommended that pregnant women must do various exercises at home for normal delivery. Pregnant women should do exercise and maintain an accurate sleeping position. They should use foot pillow heel protectors while sleeping. Here, in this blog post, we are going to describe various at-home workouts for normal delivery - 1st, 2nd, and 3rd trimesters:

Pregnancy Exercises at Home for 1st Trimester for a Normal Delivery

Before starting any workout, you should do a warm-up. Warm-up will help in improving the blood circulation level and bring flexibility to your muscles. You should tilt your head right and left. After that, you should nod your head in a forward and backward direction. Now, you should move your head in a clockwise and anti-clockwise direction. Now, it is time for your arms and starts moving your arms in a clockwise and anti-clockwise direction. Once arms are done, you should start moving your shoulders in a circular direction.

1. Wall Slide

You should stand against the wall in such a way that your head is leaning back and buttocks are pressed against the walls. You should relax your body and shoulders. Now, start flexing your knees a little bit and keep your arms pressed against the walls. While doing this, you should make sure that your forearms are moved at 90 degrees as compared to upper arms. Now, you should move your arms overhead and make your elbow straight. You should press your palms and wrists against the walls.  

Image Credit: medindia 

2. Clamshell

You should start doing this exercise by lying on the floor. You should keep your one arm below your head and another arm across your body. Also, you should keep your knees flexed. You should keep your heels at the top of another. You should raise your legs in such a way that you should keep both heels together. You have to hold this position for a second and start doing repetition.

3. Hip Raises Exercise

First of all, lie down on the floor. You should keep your feet flat on the ground and also keep your knees flex. You should keep your arms stretched in the direction of your thighs. You should gradually raise your hips in such a way that your torso creates a straight line.

Image Credit: fitnessgoals

Pregnancy Exercises at Home for 2nd Trimester for Normal Delivery

4. Downward Dog

You should form a cat pose to start doing this exercise. You should tuck your toes and spread your fingers. Now, start lifting your hips in an upward direction. You should make sure that your heels are touching the floor. Keep your hands stretched and you should also keep your head down. Now, you should try to flex one knee, and hold this position. After some time, straighten up your leg and flex the other knee. Repeat the position.

Also Read: Best YouTube Channels for Doing Pilates Workout at Home

5. Pelvic Tilt

You should again form the cat pose to do this exercise and keep your palms flat on your floor and toes pointed. You should gently form the arch of your back and lower down your head. You should you’re your head between your shoulders so that you can keep your spine in a rounder shape. Hold the position and start repeating it.

6. Lying Cobbler Pose

You should lie down on the floor and near the wall. You should stretch out your legs in such a way that your feet touch the wall. You should bring the soles of the feet together in one place and you should gradually start flexing your knees. You should spread and open your legs. Now, you should slowly bring your feet down in such a way that your feet stay together. Hold this position and bring your both palms at the side of your knees and gently press your legs. You will feel the opening up of your legs and also feel the stretch in inner thighs.

Also Read: Maternity Photo Shoot Outfit Ideas

7. Sitting Glute Stretch

You need a chair for this exercise. Sit down on a chair and move towards the edge. You should straighten up both legs. You should put your right leg at the top of your left knee. Now, you should gently pull your right leg in the direction of the chest. Soon, you will start feeling the stretch in the glutes. Slightly push your right forearm and feel the stretch on glutes. Repeat the steps by crossing your left leg on your right knee.

8. Modified Side Plank

You should lie down on the floor in such a way that your right side is up. Ensure your knees are bent at 90 degrees. You should provide support to your body with your right hand on the ground. You should keep your upper arm at 90 degrees concerning your forearm. Now, move your left hand on your waist. Start raising your torso and provide support to your body with your forearms and knees. While raising your torso, you will feel the stretch in your back, abs, and obliques. Stay in this position for as long as possible.

Also Read: Most common workout mistakes that every beginner makes 

Image Credit: pinterest

Pregnancy Exercises at Home for 3rd Trimester for Normal Delivery 

9. Opening hips

You should keep your feet shoulder apart to start doing this exercise. You should bend knees and lower down your body so that you can perform deep squats. Now, your energy will be released through the pelvis.  

10. Pelvic Stretches

You should sit comfortably on your exercise ball to perform this exercise. Ensure your feet are touching the floor. You should start stretching in such a way that your pelvis starts moving slightly backward and forward.

11. Squat

You should keep your shoulder-width apart and join your hands together. Take a deep breath and lower down your hip to the sitting position. Hold the position and come back to the original position. Repeat it 10 to 12 times. You should wear stretchable and comfortable clothing while doing this exercise. 

12. Aquatic Pregnancy Exercise

You should sit at the edge of the pools and move your legs in such a way that you are pedaling a bicycle. You should finish the exercise by moving your arms forward and backward and your legs inward and outward. 

Frequently Asked Questions (FAQs)

1) What should I avoid during pregnancy?

Here are some fruits and food that you should avoid during your pregnancy first, second, and third trimester - 1) papaya, 2) pineapple, 3) dates, 4) unpasteurized milk, and milk products, 5) eggplant, 6) fennel, and fenugreek seeds, 7) processed junk foods, 8) raw eggs, 9) processed meat, etc. 

2) How many hours should you sleep during pregnancy?

A pregnant woman feels drowsy during all three trimesters. According to experts, you must take 8 hours of sleep at night during your pregnancy. An extra hour or two of sleep during the afternoon would be more beneficial.

3) As a pregnant woman, how much weight should I gain? 

In the first (1st) trimester of your pregnancy, you should gain weight around 2 to 4 pounds or 0.5 to 2.0 kilograms, while in the second (2nd) and third (3rd) trimester, you should gain 0.5-1.0 pound or 0.2 to 0.5 kg per week.