Pushups, being a fundamental exercise for the upper body, are often recommended for everyone and are considered safe. But what about pregnant women? Should future moms also do pushups, an exercise in which a person has to lift on all fours and lower the body until the chest touches the floor? The answer to this question is prenatal and postpartum coach Vinti Maheshwari, who shared on Instagram that “pushups are an easy and effective way to train your core during pregnancy, as well as strengthen your upper body”.
According to Maheshwari, the muscle groups that are trained during pushups are the chest muscles, triceps, shoulder muscles and core.
Is exercise necessary during pregnancy?
Recently, a lot of emphasis has been placed on exercise and fitness, especially during pregnancy, as it is very important for the health of the baby and the mother. Neha Bothara, Obstetrics and Gynecology, Fortis Hospital Vashi said, however, at the same time, it is necessary to ensure that pregnant women maintain proper precautions and form, and do not overwork themselves.
“While pregnant women can do a variety of exercises, they should learn a safe way to do it. The general rule is not to start any type of exercise or training that you haven’t done before conception. Although pregnancy is essentially a normal state of physiology, succumbing to new forms of stress to the body is not a wise decision,” Dr Bothara said.
MayoClinic.org suggests that pregnancy exercises can help maintain or improve your fitness and may help prevent excess weight. “Before you start, be sure to avoid moves that make you feel unsteady, which can increase your risk of falling,” it noted.
How to do and what to keep in mind?
To reduce the risk of injury and unnecessary pressure on the core and pelvic floor muscles, Maheshwari listed two modifications that pregnant women can do while doing pushups.
*Elevate your hands by 15 degrees or more
Pregnancy requires utmost care (Source: Getty Images/Thinkstock)
According to MayoClinic.org,
*Start with wall pushups, which work the pectoral muscles at the front of your chest wall and the triceps muscles at the back of your upper arm. Stand facing the wall.
* Lean against the wall with your hands. Keep your knees comfortably apart. Place your hands on the wall at the level of your shoulders, slightly wider than shoulder-width apart.
* Slowly bend your elbows and lower your chest until your chin reaches the wall. Keep your back straight. Then return to the starting position.
Varun Ratan, Co-Founder, The Body Science Academy, Noida, said, “There are many push-up variations that can be done in the early trimester, especially if you have been doing them before getting pregnant.
“Switching to incline and wall push-ups can reduce joint and core stress in the second and third trimesters. It would be a smart move to hire a professional trainer to help with the nature and progression of the activity. Any newbie Just like exercise, master perfect form with minimal weight and build up the difficulty gradually,” Ratan said.
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