Exercise To Strengthen Muscles During Pregnancy

Frankly speaking, I hardly remember doing a proper exercise during my pregnancies. I only remembered myself walking up and down stairs at my office and home, do washing and cleaning. Ya, I know that's not a proper exercise.. but i just couldn't find a perfect time to do so. Hmmm... perhaps i was just LAZY! ya.. lazy people give 1001 excuses isn't it. Hehe.. 

Recently i've read about few basic exercises which can help to increase our strength and flexibility during pregnant. It only takes about 10 minutes per day! EASY and FAST! However, do check with a qualified prenatal exercise instructor if you are unsure about doing the exercises correctly ya. 

Abdominal muscles

Before beginning the pelvic tilt and sit-ups exercises, review the following information on separation of the abdominal muscles. During pregnancy, it is important to check for advanced separation of the abdominal muscles in order to avoid any further separation.

Pelvic tilt
This exercise is very important because it is the building block of good posture. It also strengthens your abdominal and back muscles, decreasing back strain and fatigue. Practice it often.

Kegels

Kegel exercises tone the pubococcygeal (PC) muscle. This is the muscle you use to stop and start the flow of urine. Exercising this muscle helps prevent hemorrhoids, supports your growing baby, assists during and after labor, keeps the muscles of the vagina toned, and may increase sexual pleasure for you and your partner.

Learn to isolate this PC muscle by stopping the flow of urine a few times. Use this technique only to locate the muscle. Do not exercise the muscle this way as it may lead to a urinary tract infection. Another way to locate the muscle is to put your clean finger in the opening of your vagina and tighten. By feeling the muscle tighten around your finger you will know you are doing the exercises correctly.

Calf stretch

This is a good exercise to do before going to bed if you are bothered by leg cramps at night.

Source:http://www.babies.sutterhealth.org/during/preg_basicexercises.html

I like the Kegel's exercise. I'll do this most of them time as it helps to "menguatkan otot2 vagina" and 'merapatkan' and increase sexual pleasure! MUST TRY THIS YA! hehe. Do try out those exercises, eat healthy food, drink lots of water and stay positive! 

Have a Happy and joyful Pregnancy Ladies!