Pregnancy exercises for every trimester
Health and exercise tips for expectant mothers during Pregnancy Awareness week
While some people frown at the idea of pregnant women exercising, today health practitioners encourage mothers-to-be to work up a sweat for the benefit of both mom and baby.
The following workout is simple, can be done at home, and is safe to do in each trimester.
Always check with your doctor before starting any exercise programme.
Plié
Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart.
With your toes and knees turned out to 45 degrees, pull your belly button up and in.
Bend your knees, lowering your torso as low as possible while keeping your back straight.
Straighten your legs to return to starting position.
Repeat four reps.
Strengthens: Quadriceps, hamstrings and butt. Improves balance.
Side-Lying Inner and Outer Thigh
Lie on your right side, head supported by your forearm, right leg bent at a 45-degree angle and left leg straight.
Place your opposite arm on the floor for stability.
Lift left leg to about hip height and repeat for reps.
Then, bend your left knee and rest it on top of pillows for support.
Straighten your right leg and lift it as high as possible for reps.
Switch sides and repeat four reps.
Strengthens: Core and inner thighs.
Plank
Get down on your hands and knees, wrists directly under your shoulders.
Lift your knees and straighten your legs behind you until your body forms a straight line.
Don’t arch your back or let your belly sag.
Hold for 1 to 2 breaths, working up to 5 breaths.
Strengthens: Core, arms and back.
Curl and Lift
Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides.
Hold a 5- to 8-pound weight in each hand, palms facing your body.
Bend your elbows so your arms form a 90-degree angle.
Then, keeping your elbows bent, lift the weights to shoulder height.
Lower your arms to your sides, then straighten to return to starting position.
Repeat four reps.
Strengthens: Biceps and shoulders.
One-Arm Row
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