What is the best exercise for 7 months pregnant woman? Your third trimester, weeks 28-42, is the home stretch — and it often feels sooo long. That’s because the third trimester is a time when your body is physically stretched and pushed to its limits in this late stage of pregnancy. Fatigue, back pain, trouble sleeping, urinating frequently, bloating, shortness of breath, pain around the ligaments, heartburn, and Braxton infants can all be part of your third-trimester experience. The good news is that regular exercise in the third trimester is a great way to relieve some symptoms and discomfort.
Is Best Exercise For 7 Months Pregnant Woman Safe?
Exercise during pregnancy is safe and recommended for people with normal, healthy pregnancies, according to the American Congress of Obstetricians and Gynecologists (ACOG). It’s important to check with your midwife or obstetrician before starting any exercise routine to make sure it’s right for you. Certain high-risk complications make exercise unsafe.
What Are The Advantages Of Best Exercise For 7 Months Pregnant Woman?
Exercise can counteract many of the unpleasant and uncomfortable side effects of pregnancy, such as back pain, constipation, fatigue, and bloating. It can also reduce the risk of certain pregnancy complications, such as gestational diabetes, preeclampsia, and cesarean delivery, and improve heart health for you and your baby now and in the future.
Precautions to be taken during exercises in the last quarter
Here’s some general advice before starting your third-trimester exercise at home:
- Avoid exercises that require you to lie on your back.
- Avoid lying on your stomach.
- Stay well hydrated during exercise.
- Avoid high-impact exercises that involve jumping.
- Skip exercises that require you to stay in one place or position for a long time.
- Exercises that pose a risk of falling should be avoided.
- Avoid aerobic exercise if you have the following conditions – heart disease, incompetent cervix, lung disease, multiple pregnancies, placenta previa, preeclampsia, premature contractions, and bleeding during pregnancy.
Best Exercise For 7 Months Pregnant Woman
Below are some exercises that can be performed safely during the third trimester of pregnancy:
Squatting is one of the best exercises you can do to stay in shape from early pregnancy to delivery. Many doctors and midwives have women squat to use natural gravity to move the baby to the lower part of the pelvis and help the baby open up. To help you squat, hold the back of a chair with both hands to stabilize yourself and use a mat for soft cushioning if necessary.
Stand so that your feet are in line with your shoulders and your toes slightly out to the side and not parallel to each other. With the support of the chair, lower yourself by bending your knees and lowering your buttocks as far as is comfortable for you. Stay in this position for about 10 seconds and, still holding the chair, slowly return to a standing position. Repeat this exercise five to seven times. The squat strengthens the muscles in your legs, lower back, and abdomen.
Avoid squatting if you experience pain in your groin or pubic area. If you have placenta previa and there is a risk of rupture, your doctor will not recommend squatting.
2. Swimming and other exercises in the pool
Another best exercise for 7 months pregnant woman is Swimming. Do you have a pool at your house? You must use it well! The buoyancy of the water relieves your body and takes the stress away from your weak joints and muscles, allowing you to do exercises you couldn’t do otherwise. Before you begin, make sure you are in water that is at least chest deep so that it can support your weight. Try these two exercises:
- Back Float: The purpose of this exercise is to take the stress out of your body and help you relax and recover. When in the water, sit back and lift your legs as you straighten your arms until you float. As you float, relax and breathe deeply for 2-3 minutes to help you relax.
- Scissor Leg Stretch: This exercise is good for your groin, thigh, and lower back muscles. Stand with your back against the pool wall and your arms stretched out to your sides as you grip the edges of the wall. Raise both legs until they form a rough “L” with the torso. Now spread them out as much as possible in a “V” shape and reassemble. Do this 10-12 times.
3. Marjaryasana (Cow Cat Pose)
The cat-cow yoga pose is a gentle and best exercise for 7 months pregnant woman. Cat pose is effective in relieving low back pain. It also helps guide the baby to the correct position for delivery. To perform this exercise, start with your hands and knees. Use a mat to perform this exercise and avoid straining your knees. Place your hands and knees in line with your shoulders and lay your head down, facing the floor. Inhale as you exhale and arch your back like a cat while pulling your belly toward your spine. Your head and hips are pulled in as you hold the bent position for a few seconds. As you breathe again, return your back and hips to their original position. Repeat the exercise five to eight times.
4. Pelvic Floor Exercises
Muscles in the pelvic floor support organs such as the uterus and regulate the urinary bladder and vagina. During pregnancy, as the baby grows, the increasing tension on the pelvic floor muscles stretches them. Doing Kegel exercises helps to strengthen the muscle group.
To isolate your pelvic floor muscles, try to stop the flow of urine while urinating. The muscles you contract to stop urinating are your pelvic floor muscles. Try these to exercise them:
- Quick Contraction: Tense your muscles quickly and forcefully; pull them in and up and relax. Start with 10 reps and go up to 50.
- Hold Slowly: As you move forward to strengthen your muscles, increase the strength with which you contract the muscles and pull them up as you hold the contractions for a count of five. Do this about 15 times.
5. Walking and Climbing Stairs
Walking is the easiest of all exercises and the best exercise for 7 months pregnant woman, especially if you can’t do the other exercises. Walking helps you stay in shape during pregnancy. For this, only a pair of comfortable shoes and a sidewalk or park. Walking is a low-impact exercise and one of the safest exercises during pregnancy. This is possible even if the woman is 38 weeks pregnant. Just walk at a comfortable pace.
Climbing stairs is also a great exercise that is good for a woman’s lower body as it strengthens the muscles that facilitate the birth process later on. Make sure the stairs you climb are not steep and have handrail supports so you can climb safely.
Low-impact exercise is incredibly beneficial for pregnant women in the third trimester, and yoga is one of those exercises. Stretching not only helps to relax and strengthen the various muscles in the body, but the relaxation techniques practiced in yoga can help the expectant mother to remain calm. An important thing to remember is that it is best to practice yoga with an instructor who specializes in training women during pregnancy.
Warning Signs To Watch Out For
If at any point during your training session you notice the following symptoms, stop and contact your doctor immediately. Some of the warning signs are:
- Amniotic fluid leakage
- Feeling dizzy, dizzy, or nauseous
- Chest pain
- A fast heartbeat that doesn’t slow down
- Shortness of breath
- Pain in calf muscles or sudden swelling of the legs
- Vaginal bleeding
- A strong headache
- Severe abdominal pain
- Sudden contractions that don’t stop before the 36th week of pregnancy
- The baby is not kicking too much or has stopped kicking
Best exercise for 7 months pregnant woman, if performed with care, can keep you physically fit while also aiding the delivery. So try these exercises — and if you feel a little uncomfortable, stop right away. You can even consult your doctor before starting any of these exercises.
The third trimester of pregnancy is filled with all kinds of thoughts, emotions, and even more physical changes. For those who are used to being in shape, even just 20 minutes of exercise a day can relieve many of these symptoms, provide an energy boost and strengthen your body for delivery.
It is wonderful to develop these healthy habits now and also to continue during the maternity period.