Take a deep breath ... Abu Dhabi Week sorts out some stress-free and simple antenatal exercises

There’s a lot to prepare in the run up to giving birth to your child. Whether you’re a first time parent or you’re a well practiced mum, it’s vital to look after your body during your pregnancy. Here’s our round-up of some exercises that won’t require a workout at the gym.

Warming-up
Stand up straight with your feet slightly apart and your weight evenly balanced on each leg. Bend from the waist as if you were trying to touch your toes, and then slowly bring your body back up to its former position. Repeat five times.
Remain in the standing position, remembering to concentrate on your posture. Place your hands on your hips, and turn from the waist to the left, and back again, and then to the right and back again, pausing briefly, each time you face forward. Repeat five times.

Stretching
Sit on a firm surface with your back straight, relax your shoulders, and position the soles of your feet so that they are touching one another and are as close to your body as possible. Place your hands either palm-side down behind you or clasping your ankles. Keep the soles of your feet together. Gently lift and release your knees, moving your knees apart and together again in small movements to loosen your waist area. Repeat daily for a couple of minutes.

Foot work
Sit on the floor with legs stretched out in front of you, and hands palm-down behind you for support. Point your toes down towards the floor and hold for a few seconds before flexing them upwards. Relax the foot completely, and repeat five times.
Remain in the same position, placing a firm pillow or rolled-up blanket under the calf of one leg, so that your ankle hangs loosely. Roll the foot round in each direction, always coming up in the middle, out and then round, five times in each direction, then repeat with the other foot. Tip: This exercise is particularly helpful if you’re suffering calf-cramping.

Abs fab
Lie on a firm surface with your head and neck supported with a pillow. Keep your knees bent and slightly apart, and your arms relaxed at your sides. Tense your stomach muscles, and hold for a count of five, then relax completely – remember to keep your neck and shoulders totally relaxed. Repeat five times.
Remaining in the same position, bend your knees to one side, back up and then to the other – neck and shoulders should remain on the floor and totally relaxed. Repeat five times.

Back it up
Kneel down on all fours, with knees slightly apart and toes facing each other. Drop your head down and hunch your back towards the ceiling; hold for a count of four. Then release gently, dropping your spine downwards and raising your head upwards at the same time. Repeat five times.
Remain on all fours, and bring one knee inwards towards your dropped head. Gently kick it out towards the rear, raising your head as you do so. Repeat five times with each leg.
Pelvic work
Kneel on all fours, with your knees apart and your hands firmly supporting your upper body. Draw your abdomen inwards, rounding your back. Hold for a count of three, then gently relax, letting your back flatten. Tip: Repeat a couple of times on a daily basis, especially when suffering from backache. Lie on your back with your head and neck supported by a pillow, your knees pulled up
and your arms relaxed at your sides. Tense your pelvic floor muscles. Hold for a count of three, and then relax completely.

Healthy rules for exercising during pregnancy
Stick to a routine you are familiar with and enjoy doing
Begin slowly, gradually building up a pattern and suitable routine
If you are already part of an aerobics class, ask for the instructors’ advice on simple yet effective exercises
Stop if it hurts!
If in doubt, seek expert advice from a midwife or antenatal class
Follow all exercise with a few minutes of deep breathing and total relaxation

People in the know

Kate Greenstock
The name on every mum’s lips in Abu Dhabi, Kate Greenstock, is a recognised NCT teacher who offers friendly advice and ante-natal classes for women and couples in a comfy and welcoming environment. Information: 050 127 9887 or This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Yoga Tree
This friendly health club is a great way to meet other mothers-to-be and learn some gentle exercise routines to reduce aches and pains. Special breathing techniques, preparing the body for birth and assisting recovery post-birth are just some of the aims of Yoga Tree’s classes – and there’s even mummy and baby yoga! Information: 02 667 6579
Corniche Hospital
The Corniche Hospital specialises in taking care of mums-to-be and offers expert care and advice from day one of your pregnancy. Midwife Kay Fraser is particularly knowledgeable. Information: Corniche Hospital 02 672 4900 | Kay Fraser 050 446 5641

 

[Originally published in Abu Dhabi Week vol 2 issue 21]