We know that it is not easy to find exercises that are safe when you are pregnant. But there are some simple yet effective exercises you can do at home throughout your pregnancy. Every pregnant body is different so it is always a good idea to get your doctor’s clearance to exercise.
You can do these exercises while standing up or sitting on a yoga ball, stool or bench make sure the space that allows you to reach your arms out to the sides and behind you. Hold a two-pound weight or one-liter water bottle in each hand. Your chest must be lifted and make your shoulders down & your abs engaged.
1. Reach your arms out to the sides, keeping them slightly bent and held slightly in front of the body. 20 times circle your arms backward and forward 20 times. Keeping your both arms outstretched to the sides, pulse them up and down with small movements forty times.
2. Hold your arms parallel in front of your body and bent at a 90-degree angle, with the elbows lifted to shoulder level and the palms facing the face while holding the weights. Move the arms up and down 30 times in this position.
3. Sit on a mat with your legs bent in front of you slightly wider than hip distance apart, with your feet on the ground. It would be a good idea to place a small ball or a triple-folded towel behind your back for support. Now lean back on that ball or towel so that your pelvis is slightly tilted under. Try to keep your shoulders open and your chest lifted.
4. Try doing a Kegel exercise every time you exhale and pull your navel into your spine. (Kegels incorporate the muscles you use to stop the flow of urine. Be sure to keep your glutes relaxed.)
5. Try holding your spine flat against the wall while you do 25 kegels before releasing from the wall and relaxing your muscles. Keep your breaths flowing freely throughout.
Your center of gravity changes as you get more and more pregnant so it is helpful to stand in front of a table or ledge to rest your hands. Stand with slightly wider opened legs so that your hips and your toes turned out approximately 45 degrees. Keep trying your shoulders open and relaxed and make sure your chest is lifted, and do not lean forward through your pelvis.
If any of the exercises feel too difficult, straighten your legs for a few seconds before continuing
You can do these exercises while standing up or sitting on a yoga ball, stool or bench make sure the space that allows you to reach your arms out to the sides and behind you. Hold a two-pound weight or one-liter water bottle in each hand. Your chest must be lifted and make your shoulders down & your abs engaged.
1. Reach your arms out to the sides, keeping them slightly bent and held slightly in front of the body. 20 times circle your arms backward and forward 20 times. Keeping your both arms outstretched to the sides, pulse them up and down with small movements forty times.
2. Hold your arms parallel in front of your body and bent at a 90-degree angle, with the elbows lifted to shoulder level and the palms facing the face while holding the weights. Move the arms up and down 30 times in this position.
3. Sit on a mat with your legs bent in front of you slightly wider than hip distance apart, with your feet on the ground. It would be a good idea to place a small ball or a triple-folded towel behind your back for support. Now lean back on that ball or towel so that your pelvis is slightly tilted under. Try to keep your shoulders open and your chest lifted.
4. Try doing a Kegel exercise every time you exhale and pull your navel into your spine. (Kegels incorporate the muscles you use to stop the flow of urine. Be sure to keep your glutes relaxed.)
5. Try holding your spine flat against the wall while you do 25 kegels before releasing from the wall and relaxing your muscles. Keep your breaths flowing freely throughout.
Your center of gravity changes as you get more and more pregnant so it is helpful to stand in front of a table or ledge to rest your hands. Stand with slightly wider opened legs so that your hips and your toes turned out approximately 45 degrees. Keep trying your shoulders open and relaxed and make sure your chest is lifted, and do not lean forward through your pelvis.
If any of the exercises feel too difficult, straighten your legs for a few seconds before continuing
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