My Favorite Pregnancy Exercises

Unknown to some, Exercise is good and safe for pregnant women. It appears that women who don't get any exercise during pregnanct come progressively less fit as the months pass by. It is important to have a good exercise program, that can counteract decreasing fitness. In fact, it can give you more energy, help you feel better both physically and mentally, improve your sleeping, strengthen muscles and increase endurance, help you handle imbalance of an enlarging abdomen, reduce backache, constipation, bloating and swelling.

Some pointers:

• Don't work out on an empty stomach.
• Wear clothes that are loose or that stretch when you move.
• Select the right surface, indoor floors and carpeted surface are better than tiles or concrete.
• Divide your exercise schedule in two or three brief sessions rather than one long session a day.
• Do everything in moderation. NEVER exercise to the point of exhaustion, the chemical by-products of overexertion are not good for the fetus.
• Know when to stop.
• Stay off your back and don't your toes, it could lead to cramping in your calves.
• Even when you're not working out, just don't sit there. Sitting for an extended period without break causes blood pool in your veins.
• STAY ACTIVE
  

Here's a few of my favorite exercise that's been part of my daily routine since I reached 5 months.


SQUAT STRETCH EXERCISE

To strengthen and stretch around your hips, in preparation for labor.

♥ Squat down as low as you can, keeping your feet flat on the ground if possible.
♥ Press your knees apart with your elbows.
♥ Hold for a few minutes, or even longer if you are comfortable in that position.







WALL PRESS

To strengthen your chest (pectorals), shoulder (deltoid), back and arm (triceps) muscles.

♥ Stand a couple of feet from the wall. Place hands on the wall, shoulder width apart.
♥ Keep you torso and legs aligned.
♥ Bend your arms and lower your chest to the wall, then straighten your arms and return to the starting position






SIDE LUNGES

To strengthen your adductor and abductor muscles, thighs and buttocks.

♥ Start by standing with your feet comfortably apart with your toes pointed forward.
♥ Step to the side with one leg and lower your body slightly at both knees. Don’t step out too far. Keep your weight evenly between your heels and toes.
♥ Push up and back to the starting position





FORWARD BEND

To strengthen your lower back.

♥ Bend slowly forward at the hips, keeping your back straight.
♥ Breathe deeply for a few breaths, before raising you torso back to the standing position.









DROMEDARY DROOP

To strengthen your lower back.

♥ Start on your hands and knees, with your back in a natural relaxed position (don't let your spine sag).
♥ By tightening your abdomen and buttocks, push your back up into a hump, and drop your head down.
♥ Hold this position for a couple of seconds before slowly returning to the starting position.




Sources: What To Expect When You're Expecting