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গর্ভাবস্থায় ৯ মাসে কিকি ব্যায়াম করবেন? Last Trimester Exercise for Normal Delivery

Dr. Soheli Nargis
Gynae and Obs Specialist


Regular, low-impact exercises in the last trimester can help build stamina, strengthen relevant muscles, and prepare your body for labor and delivery. Always consult your healthcare provider before starting or significantly changing your exercise routine.
Recommended exercises include:
Walking: A simple, excellent cardiovascular exercise that helps build stamina and may encourage the baby to move into an optimal position for birth. Aim for about 30 minutes daily, if possible.
Squats: These help to open the pelvis, strengthen leg and glute muscles, and can improve flexibility in the hip and groin region. Use a wall or a sturdy chair for support, and only go as low as you comfortably can.
Pelvic Floor Exercises (Kegels): These strengthen the muscles that support the uterus, bladder, and bowel, which is crucial for coping with labor and preventing incontinence postpartum. You can do them sitting or lying down by squeezing and tightening the muscles around your back passage and holding for a few seconds before relaxing.
Pelvic Tilts (Cat-Cow): This exercise can ease backache by strengthening abdominal muscles and helps get the baby into an optimal position for birth. Start on your hands and knees, then gently arch your back up toward the ceiling (cat) and return to a neutral position (cow).
Butterfly Stretch (Baddha Konasana): This pose improves flexibility in the groin and hip area, helping to prepare the body for childbirth. Sit on the floor with the soles of your feet together and knees bent out to the sides.
Swimming/Aqua-natal classes: The water supports your increased weight, making it a comfortable, low-impact full-body workout that is particularly good during the final trimester.
Prenatal Yoga/Pilates: These low-impact options focus on breathing techniques, strength, and flexibility, all of which aid in coping with labor.
Important Considerations
Listen to your body: Do not exercise to the point of exhaustion.
Stay hydrated: Drink plenty of water before, during, and after exercise.
Avoid lying flat on your back: Especially after 16 weeks, as this can affect blood flow.
Avoid risky activities: Steer clear of contact sports or activities with a high risk of falling.
Consistency with these gentle, focused exercises can significantly help prepare your body for a positive birth experience.