Sample Pregnancy Exercises
Here are some sample exercises adjusted for pregnancy. This is the strength and flexibility training which would be done two to three days a week. The only equipment needed to complete these is an exercise ball and round hand weights. These tools were selected because they can be used for comfort during pregnancy and to regain your fitness in the postpartum period. You can select a few exercises from each category, or do them all.
To complete your pregnancy exercise program, add to these exercises 30 minutes of cardiovascular exercise every day. Choose activities that appeal to you, such as swimming, walking, jogging, biking, dancing or using a treadmill, elliptical trainer or stair-step machine. The Activity Selector can help you find a pregnancy exercise you enjoy.
As with any exercise, you should begin by warming up your muscles for 5 to 10 minutes in a way you enjoy. Walking in place or dancing to the radio are very easy to do anywhere. Be sure to pay attention to how you feel, and be aware of any contraindications to exercise in pregnancy.
For the Core Muscles:
Pelvic Rocking - on all fours, tilt your pelvis down, while keeping your back neutral; hold the return the pelvis to neutral.
Side Bends on All Fours - on all fours, tilt your right shoulder and hip towards each other. Do this 5 - 15 times and then switch sides.
Arm/Leg Lifts - On all fours, slowly raise your left arm out in front of you and your right leg out behind you. Slowly return to all fours, switch sides.
Plank - Starting on all fours, slowly extend one leg, and then the other so you are supported by your feet and hands. Hold for 20 seconds, then return to all fours.
 Roll-Backs - Sitting with your legs bent in front of you, slowly lean back as far as you can control the movement. Hold for a few seconds, then sit back up straight. You can use your arms for support if necessary.
Ball Crunches - Sit securely on top of your ball, slowly roll down the ball so you are at a 45 degree angle with your legs bent in front of you. Crunches are performed by lifting from your shoulders (not neck or head). You can put your hands behind your head for support. You can lift straight up, and you can lift up turning your shoulder towards the opposite knee
Upper Body
Chest Press - Reclining onto the ball, hold your weights near your chest. Slowly straighten your arms straight up, lifting the weights. Return to neutral and repeat.
Butterfly - Reclining onto the ball, hold your weights in the air above your chest. Slowly open your arms bringing them down to your sides while still extended, then slowly bring the hands back in the air above your chest.
Triceps pullover - Reclining onto the ball, hold your weights in the air above your chest. Slowly bend your arms at the elbow, then slowly straighten again.
Bent Arm Pullover - Reclining onto the ball, hold your weights in the air above your chest with your elbows bent. Slowly lower your arms to your ears, bringing the weight by your head. Slowly return to the starting position.
Front Arm Raise - sitting on top of the ball, hold your weights at your sides. Slowly raise your weights until the arms are straight in front of you, then return to starting position.
Lower Body
Ankle Rotations - sitting on top of the ball, slightly lift one foot and begin drawing a circle in the air with your toes. Change directions then lower your foot and switch sides.
 Single Leg lifts - sitting on top of the ball, legs secure in front of you. Raise one foot by straightening the leg, then lower the foot back to the start position. Alternate legs.
 Ball Squat - Stand with your ball pressed between your back and a wall. Slowly lower your body into a squat, keeping your knees behind your toes. Slowly return to standing.
Lunges - Standing with feet hip width apart, step one foot forward and lower your body so the knee is at a 90 degree angle. Do not let the knee extend beyond the toes. Push up with the heel of your foot and return to standing. Alternate legs.
Stretch
 Labor Squat - standing with your feet a little further than hip width apart, slowly bend your knees and hips until your body is in a full squat. While you are learning this exercise, hold a firm piece of furniture or counter to support your body so you can keep your heels on the ground.
Tailor Sit and Kegel - Sit on the floor cross-legged, put your elbows on your knees and lean forward while you tighten the kegel muscle. Return to neutral.
Twist waist and side stretch - Sitting on the floor cross-legged, put your right arm in the air and bend your body to the left. From this position, bend your body forward bringing your arm closer to your knee. Return to neutral and switch sides.
Neck relaxing - slowly circle your neck, bringing your head to a shoulder, chest, opposite shoulder and back. Slowly circle the other direction and return to neutral.
© Copyright 2000-2007 Jennifer VanderLaan and Birthing Naturally
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