Pregnancy Lower Body Workout
The following exercises have been selected because they require no equipment but a mat or comfortable floor, do not require you to balance on one leg and do not have you lying on your back. This way they should be safe for most women throughout pregnancy. You can adapt this workout by selecting alternate lower body exercises that meet your needs and available equipment.
How many of each exercise to do? This will depend on how strong your core muscles are. To begin, do as many as you can while maintaining proper form. This means, if or when you feel strain on your back you stop that exercise. Once you can do the high number in the suggested range, work on repeating the exercise (doing a second set). Try to work up to three sets of each exercise.
Exercises:
| All Fours Bottom Toner |
To increase the difficulty, rest your upper body on your elbows and straighten your leg. |
| Side Leg Raise |  Begin on all fours. Gently extend one leg out to the side, resting the foot on the floor. Slowly raise and lower the leg. Work up to 20 on each side. |
| Reclining Leg Raise |  Resting on your side, bend the lower knee for support, keep your upper leg straight. Slowly raise and lower the leg. Do not try to raise the leg all the way up, half way is plenty. Work up to 20 on each side. |
| Reclining Leg Bend |  Resting on your side, straighten your upper leg and rest it on the lower leg. Slowly raise the leg about 45 degrees, then bend the knee in front of you. Return the leg to the straight position and lower your leg. Work up to 20 on each leg. |
| Chair |  Extending your arms forward to balance yourself, slowly bend your knees and lower your bottom as if you are about to sit in a chair. Keep your feet flat on the floor, hip-width apart and do not let your knees move forward beyond your ankles. Work up to holding this position for ten slow breaths before slowly returning to a standing position. |
Begin in a hands and knees position, raise one leg with the knee bent. Gently tighten your buttocks, raising the leg slightly. Then release to beginning position. Work up to 20 on each leg.
What would you like next?Learn comfort techniques for labor. Explore the process of labor. Find products to help you enjoy pregnancy and prepare to give birth.. Read research about birth options. Find natural birth resources in your area. |
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