5 Exercises to Do With Your Partner While Pregnant
During pregnancy, it’s essential that you carry out some sort of physical activity in order to maintain an adequate state of health for you and your baby. In line with this, we want to suggest 5 exercises to do with your partner while pregnant.
Implementing routines as a couple will not only help you physically but will also allow you to strengthen emotional ties with your partner and involve them more in this stage. Remember that pregnancy is something you face together and the stability of the relationship is a top priority.
5 exercises to do with your partner while pregnant
Apart from contributing to physical strengthening, exercise is a way to prevent metabolic diseases related to a sedentary lifestyle and the habits of modern life.
So, with that in mind, we’ll teach you some exercises to do with your partner to improve your habits as a family before the baby arrives. Don’t miss out!
1. Relaxation exercises for the mid-section
One of the most affected areas during pregnancy is the core (or the center of your body). We’re talking about the abdominal, lumbar, pelvic, gluteal, and deep spine muscles.
Due to the increasing weight of your belly, the muscles and joints in this area are greatly overloaded. For this reason, it’s crucial that you offer relief in order to achieve relaxation and improve blood circulation in your body.
Try to lie on your back on a flat, comfortable surface. Then, extend your legs while your partner grabs you by the ankles. From this position, begin to slowly raise them until you feel the pressure in your midsection decrease.
2. Stretching on a fitball
Another area of the body that requires greater emphasis during pregnancy is the back. Therefore, we recommend you implement movements to relax and stretch your muscles with the help of a fitball.
Begin by kneeling in front of the ball and spread your knees to a distance that allows you to lean forward without any problem. Then, rest your forearms and arms on the fitball and lean your torso slightly forward. Ideally, let yourself go as far as your range of motion allows.
Subsequently, your partner should place both hands on your lumbar region and apply downward pressure very carefully. This movement helps to relax your lower back and back muscles, just like the previous exercise.
3. Isometric squat
The isometric squat requires support when practiced in pregnancy, so having your partner nearby is a major bonus.
To do this, your must both stand up, face to face. Try to hold to both hands of your partner in order to stabilize yourself and begin to execute the exercise. Hold the squat for a few seconds and return to the starting position, standing in front of your partner.
It’s important that you maintain a comfortable posture and focus the fulcrum on the soles of your feet. Your back and your head should remain straight and aligned.
4. Activities in the water do with your partner while pregnant
Swimming offers a wide range of healthy exercises for pregnant women. This environment can be used by you and your partner in order to implement a training routine.
Remember that body weight decreases in the water. Therefore. it’s a good activity for the last months of pregnancy. In the pool, you can do laps or movements to strengthen the middle area of the body and you can also do some relaxation exercises.
However, we recommend getting a medical endorsement from your doctor before doing sports in a swimming pool.
You may be interested in: The Benefits of Swimming during Pregnancy
5. Walk with your partner while pregnant
Walking isn’t a complex exercise, but it does offer great benefits to the body. In addition, it doesn’t require any special preparation and can be done anywhere.
For this reason, we recommend that you organize walks with your partner through different parts of the city. It’s best to find places that provide a quiet and natural environment in order to have the opportunity to breathe fresh air.
During these outings with your partner, plan some times to catch your breath and enjoy the scenery. Use these moments as a way to get away from your routine and spend some time alone.
Exercises with your partner while pregnant: Get advice!
Exercising as a couple during pregnancy can offer you many benefits. However, you should seek advice before starting any type of physical activity at this stage.
We recommend both members of the couple undergo routine medical check-ups and that you also request the medical endorsement of your obstetrician.
At the same time, a good alternative is to consult with a physical therapist who works with pregnant women. The professional can recommend new exercises and provide you with the proper technique to perform them.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Ramírez Peláez H, Rodríguez Gallego I. Beneficios del acompañamiento a la mujer por parte de su pareja durante el embarazo, el parto y el puerperio en relación con el vínculo paternofilial. Revisión bibliográfica. Matronas Prof. 2014; 15(4): e1-e6. Disponible en: https://www.federacion-matronas.org/wp-content/uploads/2018/01/revision-beneficios-pareja.pdf
- Mata F, Chulvi I, Roiga J, et al. Prescripción del ejercicio físico durante el embarazo. Revista Andaluza de Medicina del Deporte. Año 2010. Disponible en: https://www.elsevier.es/es-revista-revista-andaluza-medicina-del-deporte-284-articulo-prescripcion-del-ejercicio-fisico-durante-X1888754610509220