Pregnancy Excercises

Pregnancy is one of the most wonderful and challenging times for a mother. She has to manage a lot of factors to take care of her body. Please consult a doctor always before undertaking any excercises. Your body is your loudspeaker. Hear minutely all that she tells. Avoid any excercises wehre you feel uncomfortable and may cause any pain. Pregnant women who exercise have lesser back pain, more energy and healthier than their counterparts.  Some of the easiest Pregnancy excercises are illustrated here. Lets look at a few of them!

Plié

• For this exercise, it is recommended to Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, the feet must be at least parallel and hip distance apart.
• With your knees and toes turned to 45 degrees, pull your belly button up and pull it in.
• Bend your knees, lower your torso to as low as possible while ensuring your back is straight .
• Straighten your legs to return to starting position. Repeat for reps.Area of workout: Quadriceps, hamstrings and butt.

Added advantage :Improves balance.

Plank

• Get down on your hands and knees.
• Wrists placed directly under your shoulders.
• Lift your knees and simultaneously straighten your legs behind you till your body forms a straight line.
• Don't arch your back or let your belly sag as it may put your body in stress.
• Hold for 1 to 2 breaths, trying up to 4-5 breaths.Area of workout: Core, arms and back.

Curl and Lift

• Sit on the edge of a sturdy chair with your back straight,
• Place your feet on the floor and arms at your sides.
• Hold at least 2 to 4 kilo weight in each hand with the palms facing your body.
• Bend your elbows so your arms form a 90-degree angle.
• Keeping your elbows bent, try and lift the weights to shoulder height.
• Lower your arms to your sides. Relax and breathe easy.
• Straighten to return to starting position.
• Repeat for at least 3 reps.

Area of Strength: Biceps and shoulders.

One-Arm Row

• Use a sturdy chair.
• Place your right knee on the seat.
• Place your left foot on the floor.
• Bend forward with back parallel to the floor and place your right hand on the seat.
• Hold a 2 to 4 kilo weight in your left hand, with the arm extended down and in line with your shoulder with palm facing in.
• Bend your left elbow up so that your arm at least forms a 90-degree angle.
• Hold for a while till you feel discomfort, and then return to starting position.
• Repeat 2-3 reps, then switch sides.