Pregnancy is a time when the body transforms, both physically and emotionally. As a mother’s body adapts to accommodate the growing baby, it often experiences discomfort stemming from hormonal fluctuations, back pain, digestive issues and other complications. Every trimester presents its challenges. Gentle stretching and a healthy lifestyle can help overcome the discomfort experienced during pregnancy.

Movement instructor Bibek Singh, who specialises in Vinyasa flow and pre-and postnatal yoga, discusses the many exercises women can do during pregnancy.

What are the benefits of exercising during pregnancy?

There are many benefits of exercising during pregnancy. Exercising helps boost the mother's metabolism and improve her health and fitness, which aids in a stronger cardiovascular system. This helps both mother and child to receive enough oxygen and nutrients. It also builds muscles in the lower body (legs and glutes) and upper body, arms and back muscles. This core strength helps ease lower back pain by working on the back and core muscles. Additionally, exercise improves digestion, eases constipation, regulates blood pressure, helps in healthy weight gain, and supports postpartum weight loss.

Are there any specific exercises that are beneficial for pregnant women?

After consulting with their doctors, pregnant women can opt for low-intensity exercises. Recommended exercises include aerobic activities under a certified instructor's supervision, prenatal yoga, and Kegel exercises to strengthen pelvic floor muscles and core and hip flexors, which can improve hip range of motion for delivery. Breathing exercises are also essential. Some other specific exercises include wall push-ups, step-ups, modified side planks and deep squats (to increase hip range of motion). The exercises do not have to be strenuous to be beneficial. Keep at least 30 minutes of daily activity.

What precautions should pregnant women take before starting an exercise?

Staying hydrated and taking other fluids is important as it helps to prevent muscle cramps and spasms. Likewise, it is recommended to start slow with low-intensity exercises. Always prioritise warm-ups and cool-down exercises to prevent injuries. One should avoid exercising till exhaustion and prevent the body from overheating. Similarly, one should be careful not to lift heavy weights and opt for low to medium-range weights and repetitions during workouts.

It is crucial to modify exercises to suit the body’s changing needs during pregnancy and avoid high-risk activities, such as contact sports or those with a risk of falling.

What are the key exercises to focus on during the postpartum recovery phase?

During postpartum recovery, start slow with daily, easy walking along with belly and diaphragmatic breathing exercises to help restore core function and boost circulation. Kegel exercises are highly recommended as they help build core strength, and the best part of this exercise is that it can be done anywhere. Incorporating modified side planks and other core exercises can be beneficial.

Similarly, if regular workouts aren’t accessible due to excessive weight gain, pregnant women can opt for swimming or water-based exercises. Gentle yoga and stretching are also ideal for flexibility and relaxation. For those who had a C-section, consultation with their doctor before starting any exercise is crucial. However, mild exercises can be done after 4/5 months post-delivery, gradually increasing the intensity of the exercises under the guidance of a supervised trainer.

What advice would you give to women who have never exercised but want to start during pregnancy?

It's never too late to start caring for your well-being. One can start with easy brisk walks for 10 minutes initially and gradually increase the time and intensity of the walk and exercises to 30 minutes per day or 4/5 times per week. In some cases, hiring a certified pre/postnatal trainer is strongly advised to guide you through your pregnancy journey for a healthier body for both the mother and the child and safe delivery.

Are there any stretches for flexibility exercises that can relieve pregnancy-related discomfort?

During pregnancy, the mother's body experiences many changes and discomfort. Every trimester is a different experience for the mother and the growing infant. A mother has to go through many changes, from hormonal changes, pregnancy, diabetes, depression, sore back, digestion issues, blood pressure fluctuations, and many more complications. Therefore, regular body massages and routine checkups are essential to promote a comfortable environment for both mother and child.

Following stretches can be done to relieve pregnancy-related discomfort.

• Child’s pose: Eases lower back tension and promotes relaxation.

• Cat and cow pose: Relieves back stiffness and improves spinal mobility.

• Standing or wall-assisted pelvic tilt: Helps reduce lower back strain and align the pelvis.

• Side or seated side stretches: Releases core, abdomen, and back tension.

• Backward or wide-legged standing back stretch: Eases tightness in the anterior muscles.

• Chair seated leg raises: Aids in improving blood circulation and leg flexibility.

• SOS (Sleep on the side) with a pillow between the thighs: As the baby grows, it takes up a lot of space in the womb, creating discomfort in breathing, digestion, and many other complications. SOS promotes optimal blood circulation for the mother and the child while reducing pressure on internal organs.