Probably none of us doubts that movement is beneficial during pregnancy. But how do you practice it, and what do you focus on? We asked a lecturer focused on exercise for pregnant women.
What is the Purpose of Exercise Classes For Pregnant Women?
Each exercise has its own goal. There are several exercises aimed at pregnant mothers.
1. Strengthen the abdominal muscles
The increasing content of the abdominal cavity during pregnancy is the cause of the weakening of the abdominal muscles. There is a risk of abdominal muscle separation and lousy posture habits with subsequent pain in the lower back.
2. Strengthen the pectoral muscles
The mammary glands enlarge during pregnancy, and the pectoral muscles are weakened and drawn out. After childbirth, the onset of lactation is even more pronounced. That is why the breast muscles are already strengthened during pregnancy, thus preventing these cosmetic defects.
3. Strengthen the muscles of the pelvic floor and learn to relax these muscles
Damage to these muscles occurs during childbirth. During an episiotomy, muscle fibres are cut, and their strength is reduced by 50%. Therefore, it is essential to strengthen the pelvic floor muscles already during pregnancy. It is more important to learn to relax these muscles, especially in the first period of labour, because then the birth canal opens more quickly.
4. To learn the correct posture
The spine is maintained in a physiological position by the combined force of the abdominal and back muscles. The lumbar spine’s increased curvature compensates for the abdominal cavity’s increasing content during pregnancy. This results in constant overloading of the back muscles in the lumbar region and frequent pain in the lower back.
5. Prevent flat feet
During pregnancy, the ligaments and muscles of the lower limbs leak. The increasing weight of the body causes a heavy load on them. Muscles and ligaments tyre, relax and stretch. The arch of the foot descends. The result is leg pain when walking.
6. Prevent varicose veins
The enlarging uterus presses on the venous exit from the lower limbs, so the blood in the veins stagnates.
7. Maintain and increase lung capacity
The increasing content of the abdominal cavity pushes the diaphragm upwards and compresses the chest. The vital capacity of the lungs decreases. Therefore, breathing exercises are practised in the class, which improve the lungs’ vital capacity, maintain the chest’s elasticity and promote sufficient oxygenation of the blood passing through the lungs. This ensures an adequate supply of oxygen to the tissues of the mother and fetus.
8. Support intestinal peristalsis – prevent constipation
The increasing contents of the abdominal cavity and the frequent weakening of the abdominal muscles cause a slowing down of the intestinal passage and constipation. Exercise speeds up intestinal peristalsis and prevents constipation.
Unfortunately, most exercise classes for pregnant women are not divided according to the mothers’ trimesters. If you can attend exercises for pregnant women separated by trimester, do not hesitate. Choose a trainer (or trainers) with whom you will feel comfortable, and tell her what month you are in.
If you have any health complications, the trainer must know about them! A good instructor will walk between pregnant women, correcting and adapting exercises individually.
