Pregnancy Total 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 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.
| Snake Arms |  Stand with good posture, feet about hip width apart. Hold your arms out to the sides. Slowly move your arms in a snake-like pattern. Continue this movement for two minutes. |
| Plank with Leg Extension |  You can strengthen your upper body, core and lower body in one movement with this exercise. Begin on all fours. Slowly extend one leg behind you, and then the other so you are in a raised plank position. Gently raise and lower one leg, then the other. Work up to 20 raises for each leg. |
| Side Bridge |  Lie on your side, with your lower leg bend and the upper leg stacked directly above it. Prop yourself up on your elbow, and keep your hip on the floor to start. Hold this bridge for up to 30 seconds. |
| All Fours Bottom Toner |  For more stability, you can strengthen your lower body while on all fours. For your bottom, raise one leg with the knee bent. Gently tighten your buttocks, raising the leg slightly. Then release to beginning position. Work up to 20 raises for each leg. |
| Side Leg Raise |  Begin on all fours. Gently extend one leg out to the side. Slowly raise and lower the leg. Work up to 20 raises for each leg. |
| Double Leg Raise | 
Lie on a mat with your legs stacked straight, in line with your spine. Extend your lower arm and rest your head on it. Use your upper arm for support if necessary. Take one deep breath, contract your abdominal muscles to maintain a straight back and slowly lift both legs off the mat. You do not need to raise the legs high. Work up to holding this position for 10 slow breaths. |
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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