Pregnancy Upper 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 upper 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:
| 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. |
| Open and Close |  Stand with good posture, arms dangling at your sides. Slowly raise the arms to shoulder height out to the sides, then slowly bring the arms together in front of you as if you were "closing" your arms. Open your arms back out to the side, then release your arms back to your sides. Work up to 20. |
| Modified Push Up | Kneel on the floor next to a low table or sturdy chair. Place your hands on the table a little wider than shoulder width apart. Straighten your body, you can remain on your knees if that is most comfortable. Slowly raise and lower your body, keeping your body straight, by bending your elbows. Work up to 20 |
| Modified Triceps Push Up | Kneel on the floor next to a low table or sturdy chair. Place your hands on the table a little closer than shoulder width apart. Straighten your body, you can remain on your knees if that is most comfortable. Slowly raise and lower your body, keeping your body straight, by bending your elbows directly at your sides. Work up to 10. |
| Threading the needle |  Begin on all fours. Slowly release one arm, sliding it under the opposite arm to stretch your back, shoulder and arm. Hold this position as long as comfortable, then do the other side. |
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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