Saturday, February 6, 2016

5 exercises you can do during pregnancy to give you more stamina for labour

Labour can last a few hours, day or longer. It requires incredible mental, emotional and physical strength. Here are 5 exercises to help you build stamina for the big day:  

Squats and Lunges
Labour involves a lot of walking, getting up, getting down, dancing and standing.  It also involves having the strength to hold challenging positions for long periods of time. You need strong legs and glutes.  Squats and lunges are ideal because they are functional movements and you don’t need any special equipment.  Aim to do 10-15 of each every other day.

Power Walking
We won’t belabor (pun intended) the possible length of let’s just say that being in good cardiovascular shape heading into labour is well worth it.  I’ve never heard anyone say “I wish I hadn’t stayed fit and strong during my pregnancy.”  Have you?  Aim for power walk for 20-30 minutes 4 days a week. 

Pelvic Floor Toning
The weight of your growing uterus and the pushing stage of labour put tremendous pressure on your pelvic floor.  A healthy and toned pelvic floor has more stamina for childbirth.  If you are not sure how to activate your pelvic floor, talk to a pre and postnatal fitness specialist or physiotherapist.  This article is a good place to started 

Super Moms (pictured below)

Chance are you will want to spend some time, perhaps a long time, on your hands and knees during labour.  It is important to build up strength for holding that position.  This exercise has the added bonus of strengthening AND lengthening your body.  Plus the more time we spend on our hands and knees during the third trimester the greater the chances of optimal fetal positioning. I.E. Baby is more likely to be in the correct position, head down facing mom’s spine, for birth. 

Practice these exercises and more at a prenatal fitness class.  Contact for a TRY A FREE CLASS pass.

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