They say that maintaining a healthy diet, getting lots of sleep and practicing breathing exercises can all make giving birth go a little smoother.
And while that may be good advice, Alissa Mosca, 33, a USA Weightlifting coach and a Planet Fitness trainer who is six months pregnant with her first child, says there are plenty of traditional exercises that can make bearing children a little easier to — well, bear.
“Exercises that engage your core, open the hips, and activate the pelvic floor are all great for supporting childbirth,” Mosca told The Post.
Squat low
That means everyone’s favorite exercise — squats.
“Squats are an amazing exercise to continue throughout pregnancy,” she said, recommending bodyweight squats or using dumbbells or kettlebells for the versatility and range of motion.
“However, to get the full benefit, a full depth squat does need to be achieved,” she said. “This helps to open the hips, activate the adductor muscles and provide control over the pelvic floor.”
The pelvic floor is a group of muscles that provide crucial support to your bladder, womb and bowel.
Having a strong pelvic floor means you’ll be more prepared to push when the time comes — and it’ll provide some cushion for your growing baby while preventing incontinence issues.
Hip thrusts and glute bridges
That’s why two more exercises are also important exercises for expectant moms.
“Hip thrusts and glute bridges are two other great exercises to engage the pelvic floor,” Mosca said. “This helps to control the bladder as well, as it often gets more difficult to hold it the further along someone is or even through the night.”
Plank it out
For moms worried about the dreaded diastasis recti — which is when the abs stretch and separate due to pressure that your expanding uterus places on your abdominal muscles — Mosca recommends planking — as long as it feels comfortable.
“Keeping the core engaged will help prevent the separation of the abs that a lot of woman experience during childbirth or at least make it easier to rebuild afterwards,” she said. “Often, the separation occurs due to a weak core.”
Ab work with a bump
Oblique side bends also make the list of pregnancy-safe core moves.
“Oblique side bends are another great exercise as it doesn’t put a lot of pressure on the center where the baby sits, but it helps support the outer abs (obliques),” she said.
And, last but not least, why not give reverse crunches — in which you lift your legs and hips into your chest — a try?
“To add a focus on the lower abs, reverse crunches are great, with added support under the glutes, as it activates the transverse abdominis — lower part of the abs that are much deeper inside — that support the stability of the baby bump,” she said.
It’s normal to be a little nervous about working out while pregnant — even Mosca wasn’t fully at ease with the idea at the start.
“In the first trimester, I wasn’t as comfortable doing things on the ground or contracting my stomach — more nerves than anything — but when I took the time to really listen to my body and try modifications, I was much more comfortable,” she previously told The Post.
“During the second trimester, I am more aware of my growing body, but I can still do things like burpees, pull ups, push-ups, etc. I just need to take it a bit slower.”
These exercises will help you stay strong and hopefully pave the way for a smoother ride during labor and recovery — because childbirth really is the ultimate workout.
