Exercise during pregnancy is recommended to keep your body flexible and strong. Some exercises can also make childbirth and healing afterward easier. These basic exercises for pregnant women take only ten minutes a day and are simple to perform.
Abdominal Muscle Exercises for Pregnant Women
When performing these exercises for pregnant women, remember to check for advanced separation of your abdominal muscles first to prevent further separation.
- Pelvic Tilt. This is one of the important exercises for pregnant women because it strengthens both the back and abdominal muscles, reducing pain. Begin by lying on your back with your knees bent. As you inhale, tighten your stomach and butt and flatten the small of your back against the floor. Allow your pelvis to tilt upward and hold for 5 seconds as you exhale. Relax and then repeat ten times.
- Forward Sit-up. Start by lying on your back with bent knees. Breathe out through your lips and raise your head with your hands placed near your head. Tuck your chin forward toward the chest and lift your shoulders off the floor, but not more than 45 degrees. Relax and repeat ten times.
Squatting Exercises for Pregnant Women
This simple squatting exercise will help prepare your body for childbirth. Start by getting into a squatting position with your knees over your toes. Keeping your heels flat on the floor, hold the position for 30 seconds as you feel the stretch in the muscle of your thighs. Remember to keep your head and arms relaxed and slowly work up to 60 second squats.
Arm and Back Stretching Exercises for Pregnant Women
This exercise, called the flying arm exercise, should be repeated 5 times. Start by raising your arms above your head and keep your elbows straight with the palms of your hands facing each other. Hold this position for 20 seconds and then lower your arms to your side. Keeping your upper back straight, bring the backs of your hands together as far as you can behind your back and stretch for 20 seconds.
Easy Exercises for Pregnant Women
Linear Mode
