9 Safe Exercises for Pregnant Women
• Great with resistance bands or dumbbells
• Do each set for 30 seconds
• The end of each set should be challenging, increase or decrase time or resistance to suite intensity
• As able, work up to 4 sets for a 30 minute workout
Warm Up:
• Go for 1.5-2 minutes.
• If your arms get too tired place hands on hips and add them back in when you can.
Push-ups:
• Use the traditional method or pick the modification that best meets your needs.
Lunges:
• If you are having balance problems use a chair or wall to steady you.
• Start out easy and go deeper into the lunge as your strength and confidence increases.
Cross-over Band Row:
• If using dumbbells, place one foot in front of the other and hinge forward at the hip.
• While holding the weights bend your elbows aiming them directly behind you.
• Be sure to keep your back flat.
Squats:
• If you are feeling unsteady, place a yoga ball between your lower back and the wall and lean back into the wall during squats.
• Keep your weight in your heels and be sure your knees don't go over your toes.
Overhead Band Press:
• If using dumbbells do these seated.
• You can also work both arms at the same time.
Calf Raises:
• If you don't have a stair or a step its okay to do them on the floor.
Bicep Curls:
• Avoid bending at the waist or hips. Keep movement isolated to your lower arm.
• Dumbbells can be substituted for the band.
Plie:
• To decrease intensity don't go as deep.
• If you are having balance issues, hold onto a chair.
Plank:
• Hold for the full 30 seconds or as long as you can keep good form.
• If this is too hard, or your beely is in the way, try placing your forearms on the edge of a couch or elevated surface.
Cat/Cow:
• Great for immediate relief for Sciatic nerve pain.
• Great to do anytime you need a good back stretch.
Hip Swirls:
• These can also been done sitting on an excercise ball.
Quadricep Stretch:
• Hold each for 20-30 seconds
Calf Stretch:
• Hold each for 20-30 seconds
Hamstring Stretch:
• Hold each for 20-30 seconds
Butterfly Stretch:
• Hold each for 20-30 seconds
Upper Chest and Back Stretch:
• Hold each for 20-30 seconds
Upper Arm Stretch:
• Hold each for 20-30 seconds
