Exercises To Do When You Are Pregnant
These exercises are good for pregnant women to do:
These exercises are good for pregnant women to do:
- Kegel Exercises
- Lie on your back. Put a pillow under your head and neck.
- Let your arms lie next to your sides.
- Bend your knees. Put feet about 12 inches apart. Keep your soles flat on the floor.
- Squeeze tight the muscle around your vagina and anus. Hold these muscles tight for about 5-10 seconds. You can find these muscles when you pee (urinate). Stop the flow for a second. Those are muscles you want to tighten and relax.
- Slowly let your muscle relax.
- Do kegels up to 10-20 times in a row, at least 3 times each day.
- Stand or sit to do Kegels.
- Do not lie on your back. Your growing uterus can put too much weight on the large blood vessels in your back. You and your baby may not get enough oxygen if you lay on your back.
- Do Kegels up to 10-20 times in a row, at least 3 times each day.
- Pelvic Tilt
- Lie on your back on the floor.
- Press the small of your back against the floor while you let out your breath.
- Relax your spine while you take a deep
- Repeat this 5 times, twice a day, when possible.