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Your Pregnancy Workout Videos

Most expectant moms are interested in being physically active during pregnancy because they know exercise is a great way to stay healthy and happy. This collection of exercises is designed to help you stay in shape while helping to prepare your body for giving birth. Watch the videos to see the exercises in action.

  • Pelvic Tilt

    The pelvic tilt works your lower back muscles to relieve pain and increase range of motion in your pelvis and lower back.

    Step-by-step:

    1. Exhale as you press the small of your back against the floor.
    2. Then inhale and relax your spine.
    3. Repeat this 3 or 4 times.

    Exercise tip:

    The pelvic tilt can also be done standing up straight with your back against a wall (exhale while pressing the small of your back into the wall).The standing version is an excellent way to improve your posture and should be used after the 4th month.

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  • Kegel Exercise

    This exercise works your pelvic floor muscles to prevent pelvic floor muscle weakness that can often result from childbirth.

    Step-by-step:

    1. Firmly tense the muscles around your vagina and buttocks.
    2. Hold for as long as you can (working up to 10 seconds), then slowly release the muscles and relax.
    3. Do at least 25 repetitions at various times during the day.

    Exercise tip:

    After the 4th month, this exercise should be done in a standing or sitting position.

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  • Leg Lifts

    Leg lifts target your lower abdominals to improve core stability and help prevent back injury.

    Step-by-step:

    1. Lie on your left side with your shoulders, hips and knees in a straight line.
    2. Place your right hand on the floor in front of your chest, and support your head with your left hand.
    3. Relax and inhale, then exhale while slowly raising your right leg as high as you can, keeping your foot flexed (toes pointing toward your belly) and your inner ankle facing the floor.
    4. Repeat 10 times on each side.

    Exercise tip:

    This exercise can be done with the raised leg either straight or bent at the knee.

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  • Dromedary Droop

    This exercise relieves some of the pressure that the uterus places on the spine during pregnancy.

    Step-by-step:

    1. Get down on your hands and knees with your back in a naturally relaxed position without letting your spine sag. Keep your head straight and your neck aligned with your spine.
    2. Hump your back, tighten your abdomen and buttocks and allow your head to drop all the way down.
    3. Gradually release your back and raise your head to the original position.
    4. Repeat 3 or 4 times.

    Exercise tip:

    This exercise is helpful throughout pregnancy, and into labour, because it relieves the pressure of the enlarged uterus on your spine.

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  • Neck Relaxer

    As the name suggests, this exercise stretches out and relaxes tense neck muscles.

    Step-by-step:

    1. Sit cross-legged with your eyes closed.
    2. Inhaling slowly, gently roll your head, making a half circle.
    3. Exhale and relax, letting your head drop forward. Repeat 4 or 5 times, alternating the direction of the roll.
    4. Do this exercise 3 or 4 times daily.

    Exercise tip:

    The neck is often a focus of tension. This exercise can help to relax both your neck and the rest of you.

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  • Tailor Sit

    This exercise can help relieve sciatic nerve pain by easing pressure on the lower back.

    Step-by-step:

    1. Sitting cross-legged is particularly comfortable during pregnancy. Sit this way often and do arm stretches.
    2. Place your hands on your shoulders, then lift both arms above your head. Stretch one arm higher than the other, reaching for the ceiling.
    3. Relax the arm and repeat with the other arm. Do not bounce.
    4. Repeat 10 times on each side.

    Exercise tip:

    The neck is often a focus of tension. This exercise can help to relax both your neck and the rest of you.

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  • Squat with Ball

    Ball squats can help to strengthen both abdominal and back muscles.

    Step-by-step:

    1. Place the ball between your lower back and the wall. Lean back against the ball with your feet firmly planted – about 12 inches in front of you. Keep your weight on your heels.
    2. Inhale and slowly lower your body, bending at the hip and knees. Don't let your knees extend over your toes. Exhale and straighten your legs and return back to a standing position.
    3. Repeat 3 or 4 times.

    Exercise tip:

    This exercise can be done with dumbbells in each hand for added resistance.

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  • Leg Stretches

    Leg stretches are a great way to relieve tension and improve flexibility.

    Step-by-step:

    1. Stand in front of a wall and step forward with one leg, keeping toes pointed forward and in line with your knees.
    2. Place your hands on the wall at shoulder height, bend your front knee and lean towards the wall. Keep your back leg straight, with the heel pressed down on the floor.
    3. Hold for 30 seconds, then switch legs.

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  • Forward Lunge

    Lunges target multiple muscles to improve lower body strength and power.

    Step-by-step:

    1. Stand with your feet about 6 inches apart, with your toes pointed forward. Hold on to the wall or a chair for balance if necessary.
    2. Inhale and step forward with one leg and lower your body to 90 degrees at both knees. Don't step too far out. There should be 2–3 inches between your feet at this point. Keep your back upright and abs pulled in. Keep your weight on your heels and don't allow your knees to cross over your toes. Exhale and push up and back to a standing position to complete one repetition.
    3. Repeat 5–10 repetitions and then switch legs.

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  • Back Stretch

    Back stretches can improve flexibility and relieve back pain.

    Step-by-step:

    1. Sit on your heels, with your knees pointed slightly out to each side. Lean forward so your tummy falls between your legs, and extend your arms out in front of you. Keep your neck in line with your spine.
    2. Relax and hold for 10 to 30 seconds.
    3. Slowly raise your body to an upright position.

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  • Please note the information presented on this site is not intended to be a substitute for medical advice or treatment for specific medical conditions. Before beginning any exercise program, please consult your doctor.

 
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