All the experts agree that once you become pregnant, it’s healthy to keep getting exercise. Not only will a regular exercise routine keep you feeling healthy throughout your term, but it will make labor easier too. Fortunately, you don’t need a gym membership or fancy equipment. Exercise can be had right in the comfort of your own home. Here are some simple exercises to help you stay fit during your pregnancy.
(Always remember: if something hurts or doesn’t feel right, stop immediately. Consult your doctor if pain lingers.)
1. Plié (works out your hamstrings, quadriceps, and your booty)
Place a chair at your side and rest your hand on it. Keep your feet parallel and a little wider than your hips so your knees turn out at about forty-five degree angles. Keep your back straight and bend at the knees as low as you can go (without straining yourself). Return to the standing position and repeat for as many reps as you feel comfortable. I find keeping my free hand on my waist helps keep my balance.
2. Curls (works out biceps and shoulders)
Sit on the edge of a chair so you aren’t leaning against it. Keep your back straight and your feet firmly on the floor. Put five to eight pounds of weight in either hand. You don’t need formal weight gear, anything that you can hold and has some weight will work, like a filled tote bag or heavy books. Hold the weights so your elbows form 90-degree angles, then life the weights to shoulder height. Lower and repeat.
3. Row (works out your back, triceps and biceps)
Place your knee on a chair and your other foot firmly on the floor. Lean forward so your hand is on the chair (knee and hand should be the same side of your body). This should make your back parallel to the floor. Hold a weight in your free hand down toward the floor. Bend your arm up so your elbow makes a 90-degree angle (the weight should be right next to your belly). Lower and repeat.
4. Leg Raise (works out your thighs and lower core muscles)
Lie on your side and support your head with your forearm (so your neck is aligned straight with your spine). Place your other arm on the floor in front of you and bend your lower leg to stabilize yourself. You might also want a pillow under your belly for comfort. Life your upper leg as far as you can comfortably and repeat for reps, then switch to the other side.
5. Plank (works out your arms, back and core)
Start on the floor on your knees and arms. Your elbows and wrists should be touching the floor in front of you. Life your knees and straight your back so your body is in a straight line. Only your toes and arms (elbow to palm) should be touching the floor. Hold for one or two breaths. Try not to let your belly sag or your back arch.
Guest Blog by Karen Barski, BSN, RN, Mother of five, Certified Infant Care Specialist & Instructor, & Inventor of the Woombie Baby Swaddle
Karen has been an RN for 18 years, and has worked in many different nursing roles. As a Certified Infant Care Specialist, Karen counsels thousands of families yearly on a multitude of issues relating to pregnancy and infancy. Also, as a mother of five, she has invaluable experience and tips to share.
Since 2007, Karen’s company, KB Designs, has invented a line of signature baby swaddle products that have helped parents easily transition their new babies from womb to home. There are multiple designs and sizes so that babies can enjoy the comfort and security of the Woombie up until the time they begin to roll.
Each product has been created and designed by Karen because of a need she identified in her life with her five children. With convenience, safety, and fashion in mind, KB Designs has helped over a half million babies and counting!
For more information, visit www.woombie.com.
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