Five Simple Exercises For Pregnant Women

When you’re expecting, it’s important to keep fit. Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape. Keeping fit doesn’t mean doing outrageous exercises or going to the gym. The following workouts are simple, can be done at home.

Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting this or any exercise program.

1.Pile

This exercise strengthens the quadriceps, hamstrings and butt. It also mproves balance.

• Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart.
• With your toes and knees turned out to 45 degrees, pull your belly button up and in.
• Bend your knees, lowering your torso as low as possible while keeping your back straight.
• Straighten your legs to return to starting position. Repeat for reps.

Photo: Fit Pregnancy

2.Side lying inner and outer thigh

Lie on your right side, head supported by your forearm, right leg bent at a 45-degree angle and left leg straight. Place your opposite arm on the floor for stability. Lift left leg to about hip height and repeat for reps.

Then, bend your left knee and rest it on top of pillows for support. Straighten your right leg and lift it as high as possible for reps. Switch sides and repeat for reps. This strengthens the core and inner thighs.

Photo: Fit pregnancy

3.Plank

Get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don’t arch your back or let your belly sag. Hold for 1 to 2 breaths, working up to 5 breaths. This strengthens the core, arms and back.

Photo: Fit pregnancy

4. Curl and Lift

Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides. Hold a 5- to 8-pound weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle.

Then, keeping your elbows bent, lift the weights to shoulder height. Lower your arms to your sides, then straighten to return to starting position. Repeat for reps.This is a great exercise for strengthening your biceps and shoulders.

Photo: Fit Pregnancy

5.One arm row

Using a sturdy chair, place your right knee on the seat, left foot on the floor. Bend for- ward, back parallel to the floor and place your right hand on the seat. Hold a 5- to 8-pound weight in your left hand, arm extended down and in line with your shoulder, palm facing in.

Bend your left elbow up so that your arm forms a 90-degree angle. Hold, then return to starting position. Repeat for reps, then switch sides. This strengthens the back, biceps and triceps.

Photo: Fit pregnancy