Pregnant with back aches, slouchy posture and swollen limbs? Do these prenatal exercises to ease the pain, stand tall and get strong for motherhood.
When you’re expecting, it’s not just the hormones that are raging. Due to your growing tummy and breasts, your posture takes a hit, too.
It’s common to see women rounding their shoulders and shifting their weight forward as their pregnancy progresses, observes Audrey D’Cotta, founder and principal director of The Moving Body Group, which offers pilates classes and physiotherapy services for pre- and postnatal women. And there’s more than a hunched posture to deal with. “With the pelvis being pulled forward, there’s a tendency for the back to arch, which may lead to back pain,” she says.
To nix these potential problems, Audrey recommends this low-impact but powerful workout that targets the crucial muscle groups: abdominals, glutes, arms and back. “The abdominals play an important part in working against the weight of the baby, the glutes help to support the increased weight while reducing pressure on the back, the arms need to be strengthened to prepare for carrying the newborn. The middle and upper back should be strong enough to counterbalance the hunching of shoulders from the increased weight in front of the body, and the lower back has to be stable enough to maintain good trunk and pelvis alignment as the baby grows.”
(Also read: Where to Go For Prenatal Yoga, Barre & Pilates Classes in Singapore)
Suitable for all trimesters, the exercises are designed to slowly work up a burn, no matter how fit you are. You’ll start off with gentle stretching movements that warm up your core and spine (Side Stretch, Seated Twist, and Arch and Curl), followed by arm and upper back strengtheners (Don’t Shoot and Archer), and then lower body moves (Chair Squat, Half Lunge and Leg Circle) to switch on the big muscles.
By the time you finish the sequence, we guarantee you’ll be perspiring and sore – in a good way. Do this workout regularly, and you’ll soon feel lighter, walk taller and breathe easier. Your labour might be smoother too, thanks to the stretching of hips, pelvis, inner thighs and pelvic floor.
Your workout
Do each move in order, as indicated. Rest for 30 to 60 seconds between exercises if needed. Do this routine on alternate days, building up to every day if possible.
You will need
A chair or stool, and a light resistance band
(Also read: 5 Exercises That Will Tone Up Your Obliques For A Slimmer Waist)
1. Side stretch
Lengthens sides of the torso

Side stretch [A]. Workout photos: Angela Guo

Side stretch [B].
Reps: 8 per side
2. Seated twist
Loosens back, as well as strengthens and stretches abdominals

Seated twist.
Sit tall. Inhale as you turn your spine to the left. Hold the back of the chair with left hand as right hand reaches the outside of left thigh [shown]. Exhale to return to the centre.
Reps: 8 per side
3. Arch and curl
Stretches and strengthens back, as well as mobilises pelvis

Arch and curl [A].

Arch and curl [B].

Arch and curl [C].
Reps: 8
(Also read: 8 Effective Ways to De-stress & Get A Mental Reset)
4. Don’t shoot
Strengthens arms and rotator cuff muscles

Don’t shoot [A].

Don’t shoot [B].
Reps: 8
5. Archer
Strengthens and stretches abdominals, as well as tones the mid-back and arms

Archer [A].

Archer [B].
Reps: 8 per side
(Also read: 11 Nutritious Foods to Eat While You’re Pregnant)
6. Chair squat
Strengthens legs and pelvic floor

Chair squat [A].

Chair squat [B].
Reps: 8
Chair squat (modified)

Chair squat (modified) [A].

Chair squat (modified) [B].
(Also read: Working Out Too Much Might Affect Your Chances Of Getting Pregnant)
7. Half lunge
Strengthens and stretches legs and spine

Half lunge [A].

Half lunge [B].
Reps: 8 per side
Half lunge (modified)

Half lunge (modified) [A].

Half lunge (modified) [B].
8. Leg circle
Strengthens glutes and spine

Leg circle.
Stand about one metre behind chair. Hinge forward at hips with lengthened spine, and rest hands on back of chair. Bring right leg to the side of your body with foot flexed [shown]. Keeping legs straight, draw small circles with right leg in a slow and controlled manner, without moving your trunk. Inhale for the first half of the circle, and exhale for the next half.
Reps: 16 per side (8 per direction)