Pregnancy Exercises To Ease Your Labor

Not only is the duration of pregnancy tough on a woman’s body, so is the delivery. One way to make your pregnancy and labor easier on you is to start training and strengthening your body prior to your due date. The lower body plays a large part in giving birth so targeting this area with the right exercise can not only keep you in shape but make delivery much easier and less uncomfortable. What expectant mother wouldn’t want that?

Building strong pelvic muscles will play a large role in having an easy birth. From your fourth month of pregnancy till your due date, you can practice Kegel exercises to strengthen your pelvic floor muscles. The Kegal muscle is the one you use to stop your flow during urination and is the same muscle used to push the baby out. This is one of the easiest exercises to do anywhere, anytime. It can be slightly embarrassing at first but once you get used to it – and the fact that no one else can tell when you are doing it – you’ll be fine.

Simply clench your Kegel muscle and hold it for a count of 10. Repeat this 10 times a day and your body will be more than ready to push your baby out during delivery. As a result of your Kegel muscle being in shape, you will also tone a muscle called the pubococcygeus, also known as the PC muscle. The PC muscle aids in pushing and can effectively reduce delivery time, as well as give you the ability to control your bladder.

For more structured exercise, just 30 minutes of exercise three times a week throughout your pregnancy can aid in easing your labor. Try stretching exercises that involve sitting on the floor with your legs flexed. Yoga also comes in handy for flexibility and is a low impact type of exercise you can safely do at the gym or in the privacy of your own home. To strengthen your abdominal wall, do leg raises and abdominal crunches.

As simple as it is, walking also does its part. Brisk walking helps build endurance and exercises your body overall. To get out of the house, join a local gym and participate in aerobics classes for pregnant women. Swimming is one exercise that can be done anytime throughout your pregnancy up until it’s time to deliver. Swimming works several different muscle groups at once in a way that is safe for both you and your baby.

One of the most tried and true forms of exercise to help your body prepare for giving birth is the squat. This exercise effectively strengthens your thighs and helps your pelvis open wider. As easy way to do squats at home is to stand facing the back of a chair, while keeping your feet slightly more than hip-width apart and toes pointed outwards. While holding onto the chair for support, contract your abdominal muscles, lift your chest and relax your shoulders. Now lower your butt towards the floor as you would do if you were about to sit down on a chair. Keep the majority of your weight toward your heels. Make sure your bottom does not touch the ground. Take in a deep breath and then exhale, while pushing your body upwards using your legs until you are back in standing position.

Why Sex & Anti-Aging Go Hand-in-Hand

Sex may seem like such a cliché when it comes to basically everything, from marketing and fashion to what we see on television and read in magazines. However, the act of sex itself has now grown beyond the physical aspect. Research has discovered that one of the easiest ways to maintaining a youthful and vibrant appearance over the years is by having a healthy and satisfying sex life.

Anti-aging in general isn’t just about targeting only your complexion, just as trying to get a flatter stomach involves more than just working your stomach and abdominal area. Sex is a physical act that stimulates body, mind, and your overall well being. By eating right, including moderate exercise, taking vitamins and throwing in a healthy sex life, you are doing the most you can to make sure you age well and gracefully over the years.

Having a youthful complexion is often the result of having a healthy body. It is now common knowledge that the act of sex itself is very effective in working out your muscles, increasing your heart rate, and can even help you sleep better afterwards. Additionally, having regular sex is great for improving your stamina, muscle tone, and your heart. One of the most important reasons to have regular, healthy sex is to lower your stress levels. We all know that stress can manifest itself in various ways – namely your complexion. How often has your stress level resulted in a breakout or other unsightly skin condition? With your stress level decreased, your complexion will look healthier and refreshed, not to mention that you and your partner will greatly increase the strength of your relationship.

Sex doesn’t have to be just limited to the energetic youngsters in their 20s and 30s. Having a healthy and regular sex life should be a focal point for those that are middle aged and older. Studies show that physical and mental health is greatly improved and maintained by those that are in their 50s and older. Lack of such activity can actually make you more susceptible to ailments such as joint pain, heart attack, and even prostate cancer. The act of sex does a lot for the body, including releasing cancer-causing toxins or substances to be released from the body as well as keeping the heart healthy and less likely to suffer from cardiovascular disease.

For those that are middle age or older, you may want to look into adding a good multivitamin into your daily routine as well as maintaining a good and healthy sex life. The added benefits of certain vitamins and minerals are essential in allowing your body to function properly and keep you at the top of your game. Such vitamins include vitamin B to aide in keeping your energy levels high and your stamina going, iron for enhancing and improving your immune system, vitamin E for proper oxygen flow to the muscles and the heart, and flavanoids to provide your body with plenty of free-radical fighting antioxidants and proper lung function. To make sure you and your partner are aging well, talk to your doctor about your sex life and what steps to take in order to make sure that you are both doing all you can.