| Tummy
Exercises |
|
Pelvic
Tilt: Lie
in the basic position. Tighten your tummy muscles, so that
your abdomen is gently
pulled down towards your back while exhaling. Then
inhale and relax your
spine. Repeat several times.
This can also be done
standing upright with your back against
the wall. This can be a excellent way
to improve your posture. |
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| Keep
the small of your back pressed down and
slowly stretch both legs until they are straight.
Slowly draw one knee back up and then the other
without lifting the small of your
back. Repeat and slowly increase the count
to 10 times. |
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| Leg
Lift: Lying on your
left side, with shoulders, hips
and knees in a straight line, support your
head with your left hand, the right hand
is in front of your chest on the floor. Relax and inhale. While
exhaling slowly raise
your right leg as high as you can. Inhale while
lowering your leg. Repeat this
process 10 times on
each side. |
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| Squatting |
|
| Full
Squats: Keep your back
straight, squat down low and
keep your legs as far
apart as possible,
distributing your weight
evenly between the heels
and toes. |
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| Half
Squats: Hold on to
a chair, placing the
left foot in front
of the right, pointing the left knee slightly
out, bend both the knees slightly, keeping
your back straight, stand up slowly and
repeat with the right foot forwards. |
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| Breast
Exercises |
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| Sitting
cross legged is comfortable during
pregnancy. You should sit this way
and do arm stretches. You should
place your hands on your shoulders
and then lift both arms above
your head. Stretch one arm higher
than the other as if reaching for
the ceiling. Then relax it and repeat
with the other arm. Repeat
it 10 times on each side. |
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|
| The
Cat Posture |
|
| Get
on all fours with your back in a relaxed position.
Then arch your back gently and push your
head down, so that you feel a stretch from the
neck downwards. Now raise your head as you
relax your back to its normal position. Repeat
once. This exercise
is useful throughout pregnancy into
labour, to relieve the pressure of the enlarged
uterus. |
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| Other
exercises which even a novice can do |
|
| * |
Walking
at a brisk pace. |
| * |
Cycling
on a stationery bike. |
| * |
Swimming
: A wonderful exercise for pregnancy. Even if you cannot
swim, hold on
to the side of the pool with your back to the
wall, you can exercise just by cycling in water. |
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