It is widely known that 20 minutes of exercise each day is good for the physical and mental well-being of both mother and foetus. Certainly, you need to be careful what movements you make and avoid excessive effort.
We therefore recommend gentle exercise that involves stretching the muscles and strengthening the tendons and ligaments. Swimming, yoga, walking and pelvic floor exercises are among the most recommended activities.
Always remember to consult your doctor before taking up one of these suggestions and do a little stretching before and after each exercise. Stretching will increase the suppleness of your ligaments and joints, as well as making movements more fluid. Remember to always listen to your body: keep an eye on your heart rate and keep hydrated.
Exercise 1 – The oscillation
Lie on your back and bend your legs, keeping them slightly apart. Keep your feet resting on the ground. While inhaling, bring the knees and thighs together and contract the pelvic muscles, then relax them while exhaling slowly. Repeat 10 times.
Exercise 2 – The bridge
Still lying on your back with your legs bent, slowly lift your pelvis as you inhale and contract the buttocks and perineal muscles; hold this position for a few seconds, then slowly return to the floor while exhaling. Repeat 5 times.
Exercise 3 – The cat
Position yourself on all-fours and find the correct balance of weight between the legs and the arms. While exhaling, arch your back (upwards) drawing the chin towards the chest and contracting the perineal muscles; while inhaling, lower your stomach towards the floor and relax your perineum. Repeat 5 times.
You can also perform these perineal muscle exercises discreetly while sitting on a chair. In fact, simple, controlled movements are essential. Contract the pelvic floor muscles for between 5 and 10 seconds, then relax them for the same amount of time. It is important to carry out these exercises with an empty bladder, and without moving your legs, buttocks or abdominal muscles. Repeat this series 10 times, 2 to 3 times a day.