Pregnancy Exercise

Regular exercise during pregnancy can make you look and feel better, help your posture, and lessen discomforts such as backaches and fatigue. The goal of exercise during pregnancy should be to reach or keep a level of fitness that is safe. You should not exercise to lose weight during pregnancy. Some exercises provide aerobic conditioning of the heart and lungs; others relieve stress and tone muscles. For total fitness, an exercise program should include exercises that provide both conditioning and strengthening.

• Note: Always follow the Pregnancy Exercise Guidelines for your own safety.
• To ensure that a fitness program is appropriate for you, check with your doctor or midwife before starting or continuing to exercise during pregnancy.

Exercise

Following are exercises that strengthen and stretch muscles that support the back and legs and promote good posture-muscles of the back, the abdomen, the hips, and the upper body. These exercises not only will help ease back pain but also will help prepare you for labor and delivery.

Upper Body Bends

This exercise strengthens the muscles of your back and torso.

• Stand with your legs apart, knees bent slightly, with your hands on your hips.
• Bend forward slowly, keeping your upper back straight. You should feel a slight pull along your upper thigh.
• Repeat 10 times

Diagonal Curl

This exercise strengthens the muscles of your back, hips, and abdomen. If you have not already been exercising regularly, skip this exercise.

• Sit on the floor with your knees bent, feet on the floor, and hands clasped in front of you.
• Twist your upper torso to the left until your hands touch the floor.
• Do the same movement to the right.
• Repeat on both sides 5 times.

Forward Bend

This exercise stretches and strengthens the muscles of your back.

• Sit in a chair in a comfortable position. Keep your arms relaxed.
• Bend forward slowly, with your arms in front and hanging down.
• If you feel any discomfort or pressure on your abdomen, do not push any further.
• Hold this position for a count of 5, then get up slowly without arching your back.
• Repeat 5 times

Trunk Twist

This exercise stretches the muscles of your back spine, and upper torso.

• Sit on the floor with your legs crossed, with your left hand holding your left foot and your right hand on the floor at your side for support.
• Slowly twist your upper torso to the right.
• Do the same movement to the left, after switching your hands (right hand holding right foot and left hand supporting you).
• Repeat on both sides 5-10 times.

Backward Stretch

This exercise stretches and strengthens the muscles of your back, pelvis, and thighs.

• Kneel on hands and knees, with your knees 8-10 inches apart and arms straight (hands under your shoulders).
• Curl backward slowly, tucking your toward your knees and keeping your arms extended.
• Hold this position for a count of 5, then come back up to all fours slowly.
• Repeat 5 times.

Leg Lift Crawl

This exercise strengthens the muscles of your back and abdomen.

• Kneel on hands and knees, with your weight distributed evenly and your arms straight (hands under your shoulders).
• Lift your knee and bring it toward your elbow.
• Strengthen your leg without locking your knee.
• Extend your leg up and back.
• Do this exercise to a count of 5. Move slowly; don’t filing your leg back or arch your back.
• Repeat on both sides 5-10 times.

Rocking Back Arch

This exercise stretches and strengthens the muscles of your back, hips, and abdomen.

• Kneel on hands and knees, with your weight distributed evenly and your back straight.
• Rock back and forth, to a count of 5.
• Return to the original position and curl your back upward as much as you can.
• Repeat 5-10 times.

Back Press

This exercise strengthens the muscles of your back, torso, and upper body and promotes good posture.

• Stand with your feet 10-12 inches away from a wall and your back against it.
• Press the lower part of your back against the wall.
• Hold this position for a count of 10, then release.
• Repeat 10 times.

Sports

Pregnancy is not a time to take up vigorous sports that require good balance or sudden jerky movements, such as softball, skating or tennis. Walking and swimming are the best exercise for pregnant women.