Get ready for labour
While all exercise is labour prep, there are some moves that will really help you on the big day.
Giving birth is one of the most intensely physical things you will ever do. Preparing for the long haul of labour or the impact of a caesarean birth and major abdominal surgery is very important. Having strength and stamina, especially in your abs, back and arms, will take you through labour as well as recovery. Do this program three times a week, repeating each move five to ten times, depending on your fitness. Warm up with a brisk 20 minute walk. Always check with your doctor before starting any new exercise regime.
THE SWORD ❯❯
■ Stand with your feet wider than your hips, knees bent, feet turned out comfortably and hands on hips.
■ Bend your knees and sweep your right hand toward your left knee as you look down (A). Sweep your right arm upward and to the right (as if you were drawing a sword out of your hip) looking up toward your hand (B).
■ Complete reps, switch sides and repeat.
❮❮ SEATED TRANSVERSE
■ Sit on a well-supported chair with rib cage lifted up and off your uterus.
■ Place a small ball in the hollow of your back. Lean into the ball slightly.
■ Now draw your belly button in towards your baby and exhale as you do so. Hold the movement for two counts and then release while you inhale.
■ This works the muscle you will use to push out your baby.
CIRCLES ❯❯
■ Resting on your knees, come to an all-fours position, placing your wrists under or in line with your shoulders.
■ Draw your belly in and keep your ears in line with your shoulders. Lift your right knee up and to the side (A) and draw circles with it (B), keeping your belly pulled in.
■ Complete reps and switch sides.
STRONG ABS
The most important exercise you will ever do involves the abdominal muscles. For a speedy recovery after pregnancy, vaginal birth, and caesarean birth, focusing on safe and effective abdominal exercises is a must. Do not neglect this area during pregnancy as strong abs will help your back tremendously.
❮❮ PELVIC TILT
■ Lie flat on the floor, tummy up (A).
■ Inhale to expand your belly; then exhale and draw your belly button in toward your spine.
■ Without tightening your buttocks, hold this position and press your back toward the floor, continuing to use your abs rather than your legs (B).
■ After month four, prop your shoulders with a pillow so your head is higher than your heart, or do this exercise on an exercise ball, rolling your hips forward.
❮❮ PELVIC FLOOR
■ Hold onto something sturdy for support, such as a sturdy chair or table edge (A).
■ With your feet about hip width apart, squat down as far as comfortable. Keep your back straight, your chest up, your abdominals in and your knees behind your toes.
■ At the bottom of your squat, squeeze the muscles of the vagina by imagining that you are squeezing a tampon and then release before rising (B).
■ Use your thighs to push you up, pressing through your heels. Inhale as you squat, exhale as you rise.
■ Do as many repetitions as you can – slowly building to two sets of 10 to 15 reps. This is an excellent exercise to prepare for childbirth.
LIFT AND RELEASE ❯❯
■ Get down on your hands and knees, head aligned with your spine. Round your back slightly as you exhale and contract your abdominal muscles to pull your belly in toward your spine (A).
■ Inhale, then sit back, resting your buttocks on your heels as you exhale. Stretch your arms in front of you, keeping your palms on the floor (B).
■ If you need more room for your belly, separate your knees slightly and place a folded blanket under your forearms. Inhale, return to starting position and rest for one minute.
ARM WORKOUT ❯❯
■ Post partum, you will be amazed at how heavy your little bundle of joy actually is. By working your triceps and biceps while pregnant, you can decrease the strain later on. This will also prepare you for good positioning during breastfeeding.
■ Using weights while seated prevents lower back strain. Sit cross legged on the floor, hold a light weight (1½ kg) securely in your one hand and lift that arm up and over your head. Place the other arm or forearm on the floor to support your body. Change arms and do the other side (A). Repeat on each side for eight repetitions each time. This exercise also stretches the rib cage and will improve breathing.
■ Seated cross legged, lift arms up and out to the sides at shoulder height, wrists facing upward (B). Holding a weight in each hand and keeping the shoulders relaxed, flex the elbows and work biceps, triceps, and deltoids (C). Do two sets of eight repetitions.
❮❮ SWORD ARM
■ Kneel on your left knee and place your left hand on the floor under your shoulder. Extend your right leg out to the side, foot on floor, hips facing front and abs pulled in. Reach your right hand to the floor as you look down (A).
■ Inhale as you slowly draw your arm up to the sky, opening your chest and looking up toward your hand (B). Exhale, lowering arm to starting point.
■ Complete reps, switch sides and repeat. ●