Exercises For Fitness during Pregnancy

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Here are a few basic exercises that will help increase the strength and flexibility of pregnant women.  These exercises are highly recommended by the experts and they take only about ten to fifteen minutes per day.  Check with a qualified prenatal exercise instructor if you are not sure that you are doing the exercises correctly. 

• Arm and Upper Back Stretch 
• Abdominal Muscles 
• Kegels
• Calf stretch
• Flying Arm Exercise - repeat 5 times

To carry out the first exercise you should raise your arms over your head whilst keep your elbows straight and the palms of your hands facing one another. Hold for at least 20 seconds. Lower your arms out to your side. Keep your upper back straight. ring the backs of your hands together as far as possible behind your back and stretch.

Before beginning the pelvic tilt and sit-ups, you must consider the following information on the separation of the abdominal muscles.

During pregnancy, it is important to check for advanced separation of the abdominal muscles in order to avoid any further separation.  The hormones present during pregnancy cause this seam to soften and stretch as the abdominal muscles accommodate the growing baby.

Pelvic Tilt:

This exercise is very important because it is the building block of good posture. It also strengthens your abdominal and back muscles, decreasing back strain and fatigue.  It is essential to practice this technique often.  Firstly, lie on your back with your knees bent.  Inhale through your nose and tighten your stomach and buttock muscles.  Flatten the small of your back against the floor and allow your pelvis to tilt upward and then hold for a count of five as you exhale slowly.  Relax and repeat.  You can also perform the pelvic tilt on your hands and knees or standing up.  Do not arch your back, bulge your abdomen, or push with your feet to obtain this motion!

Sit-ups

There are two variations of sit-ups:

The Forward Sit-up:

Lie on your back with your knees bent.  Slowly breathe in through your nose and then breathe out through partially pursed lips as you raise your head.  Your hands should be pointing to your knees or placed behind your head.  Tuck your chin toward your chest and lift your shoulders off the floor not more than 45 degrees.

The Diagonal Sit-up:

Lie on your back with your knees bent.  Slowly breathe in through your nose and point your right hand toward your left knee while raising your head and right shoulder. Breathe out slowly through your mouth.  Keep your left knee bent slightly and your heel on the floor.

Kegels:

Kegel exercises help strengthen the muscles that support the bladder, uterus and bowels.  By strengthening these muscles during your pregnancy, you can develop the ability to relax and control the muscles in preparation for labor and birth.  Kegel exercises are also highly recommended during the postpartum period to promote the healing of perineal tissues, increase the strength of the pelvic floor muscles, and help these muscles return to a healthy state, including increased urinary control.