Pregnancy Strengthening Exercise Routine
Your body is growing and stretching in ways it never has before. You will experience aches and pains, but if you keep active you may not notice them as much. Keeping an exercise routine while pregnant is important because it will keep you and your baby healthy, allow for your body to grow the way it needs without all the added pressures and pains, and give you more energy during your pregnancy. Plus, keeping an exercise routine while you’re pregnant will allow you to return to your pre-pregnancy shape quicker.
You don’t have to spend hours at the gym using expensive equipment to keep in shape. There are some simple workout routines that you can do right at home, and they are safe to do all the way through your pregnancy.
Here is a guide to a simple pregnancy workout routine. You will want to do the exercises in the order that they are shown, and try to do them each day. Be sure to consult with your doctor before starting any type of exercise routine.
Quadriceps, Hamstrings and Butt
For this exercise, you will use the back of a chair to steady yourself. Stand with one hand on the back of the chair with your feet equally at hip-width apart. Turn your toes and knees at a 45 degree angle. While breathing, bring your belly button up and in. While keeping your back in an upright position you will want to bend your knees and lower your torso. Return to the starting position by straightening your legs. Repeat 3 to 5 times.
Core and Inner Thighs.
You will want to lie down on your right side. Use your forearm to support your head, and bend your right leg at a 45 degree angle. Keep your left leg straight, and steady yourself by placing the right hand on the floor. Lift your left leg to the height of your hip, and place a pillow underneath. This will help support your back. Your right leg should be straight, and you will want to lift it as high as possible. Repeat 3 to 5 times on each side.
Core, Arms and Back.
Begin by getting down on your hands and knees. Your waist should be placed underneath your shoulders. From this position, straighten your legs out so you are in a straight line. You will not want to arch your back, or allow your belly to slump to the floor. Make sure that your arms are straight in front of you and bent at your elbows. Hold your breath for 1 to 2 counts, and work your way up to 5 counts.
Biceps and Shoulders.
With your back straight, sit on the edge of the chair. Your feet should be flat on the floor, and your arms at your side. Use 5 to 8 pound dumbbells in each hand with your palms facing your body. Place your elbows at a 90 degree angle. Keep your elbows in a bent position, and lift the dumbbells to your shoulders. Return your arms to a 90 degree angle, and then allow your arms to go to a straight position by your side. Repeat 5 to 10 times.
Back, Biceps and Triceps.
Place your right knee in the seat of the chair and your left foot flat on the floor. Lean forward with your back in line with the floor, and your right hand on the seat. Use a 5 to 8 pound dumbbell in your left hand, and extend your arm down so it is in line with your shoulder. Your palm should be facing in. Bring your left elbow to a 90 degree angle, and hold this position for 1 to 2 counts, then return to the starting position. Repeat for 5 to 10 reps and then switch sides.
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