7 Top Body-Prepping Exercises Prior To Getting Pregnant

Having a fit pre-conception body would offer long standing benefits and help in smooth sailing through the nine months, child delivery and further.

Work outs are the ideal things any woman could do for facilitating a normal pregnancy, not just beneficial for the baby but additionally giving one firm core muscles that would aid in evading pains of the back and hip area.

Commencing on an exercise routine prior to conception is the best thing to do as one could pursue it through pregnancy (after seeking medical advice though). However, in case one is not into regularly exercising prior to attempting conception, then one must rather not start on one in the initial three months of pregnancy. Many healthcare professionals usually recommend that women must not begin any new form of exercise routine within the initial twelve weeks of gestation.

The core muscles get strengthened and stabilised as an outcome of exercising the larger muscles like the glutes, inner part of the thighs, abs, pelvic floor, lateral and obliques muscles all of which widely come into play during pregnancy and child delivery.

Transverse abdominals are those muscles that one could locate on forceful exhalation and drawing in the abdominals towards the spine. During the analogous time, attempting at drawing the pelvic floor alike an interior elevator, followed by gradually controlling the descent without activation of any other muscles – are where one would locate the pelvic floor muscles.

The below mentioned 7 exercises target all these muscles and need to be done on a daily basis for optimal outcomes.

1. Dunking the Toes

• This exercise targets the transverse abdominals and pelvic floor muscles wherein one begins by lying down flat on the back with bending the knees in a 45 degree inclination. Allowing the knees to be direct over the hip area, the shins to be placed analogous to the ceiling. Bending the elbows and placing the hands behind the head and lifting the head, neck and shoulders away from the floor.
• Exhaling and dipping the left toe towards the flooring and to remember to move solely at the hip region. Inhaling and returning the knee to the beginning posture. Repeating this with the next leg and to alternate to an overall count of ten repetitions on every leg.

2. Frog Style

• This exercise puts strain on the abdominals, inner part of the thighs and the pelvic floor muscles.
• Begin by lying flat on an even surface with the legs moved towards the hips making a ninety degree inclination resembling a tiny ‘v’ alphabet. Bending the elbow and the hands would rest behind the head.
• Lifting the head, neck and shoulders away from the ground and lowering the legs downwards to the ground; maintaining balanced stance as one senses the tension in the abdominal muscles. Inhaling and then bending the knees close to the ears and maintaining the heels close to each other during this time. Exhaling and extending the legs and draw the inner thighs jointly. Repeating this to a count of ten.

3. Shears with opposition

• Lying on the back with the left leg to be extended perpendicularly and the right leg placed flat to the ground. Lifting the head, neck and shoulders away from the ground and placing the right hand on the inner area of the left thigh for adding resistance. The left hand must be placed on the outer part of the left thigh with the torso twisted towards the left side.
• Exhaling as one switches the legs and moving the left hand to the inner area of the right leg, twist the torso toward the right side. Repeating and then alternate the sides till a total of ten repetitions on both the legs.

4. Waver kicking and heel thumps

• This exercise targets the glutes, interior part of the thighs, the pelvic floor muscles and obliques.
• Lying on the stomach, bending the elbows and the fingers to point forwards next to the midriff. Extending the upper part of the body as one draws the shoulder blades downwards towards the pelvis.
• Extending the right leg away from the ground as one is pressing the pubic bone on to the ground and extending the leg from the hips. Switching legs and repeating, alternate the legs for twenty repetitions on either side.

5. Sideways board

• The muscles that endure strain are the transverse abdominals, pelvic floor muscles, glutes and laterals.
• Lying down on the floor on one’s right side, rest on the forearm with the right elbow bending and the fingers to point forwards. Bending the right leg and the left leg must extend out to the side that rests on the toe. Resting the left arm on the right hip.
• Exhaling and lifting the hips away from the ground as one draws the shoulder blades downwards to the pelvis and lifting the left leg to the level of the hip. Reaching the left arm upwards and over into a side stretching. Inhaling and lowering the hips to the ground as the left arm is to revert back to the hip. Repeating for ten repetitions prior to swapping to the other side.

6. Side Leg Lifting

• This exercise targets the transverse abdominal muscles, pelvic floor muscles, glutes and laterals.
• Lying on the right hip and bending the right leg and the left leg extending to the level of the hips, with toes to face down. Resting the head on the right biceps.
• Exhaling and lifting the left leg upward and downward, keep the hips as motionless as possible by sucking in the abdominals. Following ten repetitions turning the toes upwards and repeating prior to changing to the other side.

7. Clamming it up

• The muscle of the glutes, abs and pelvic floor muscles get worked out.
• Lying on the right hip and bending both the knees. Extending the right arm and resting the head on the biceps.
• Exhaling and lifting the left knee, keep the feet close to each other and keeping the hips motionless. Inhaling and lowering the legs. Repeating for ten times prior to changing to the other leg.

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