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The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone (spine). Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. pull your tummy button towards your spine, so that your back flattens against the wall: hold for 4 seconds then release.stand with your shoulders and bottom against a wall.
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If you start an aerobic exercise programme (such as running, swimming, cycling or aerobics classes), tell the instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, 3 times a week. If you were not active before you got pregnant, do not suddenly take up strenuous exercise.
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If you become breathless as you talk, then you're probably exercising too strenuously. If in doubt, consult your maternity team.Īs a general rule, you should be able to hold a conversation as you exercise when pregnant. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. Exercise tips for pregnancyĭo not exhaust yourself. There is some evidence that active women are less likely to experience problems in later pregnancy and labour. Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable.Įxercise is not dangerous for your baby. It will also help you to cope with labour and get back into shape after the birth. The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain.