Pregnancy made easier
Nov 01, 2010
PREGNANCY exercises can help you improve your core strength, tone your muscles and prepare for labour. Start with wall push-ups, which work the pectoral muscles in the front of your chest wall and the triceps muscles in the back of your upper arm. Stand up facing a wall.
PREGNANCY exercises can help you improve your core strength, tone your muscles and prepare for labour. Start with wall push-ups, which work the pectoral muscles in the front of your chest wall and the triceps muscles in the back of your upper arm. Stand up facing a wall.
Then lean against the wall with your hands. Keep your knees comfortably apart. Place your hands on the wall at the level of your shoulders, slightly greater than shoulder-width apart.
Slowly bend your elbows and lower your chest until your chin reaches the wall. Remember to keep your back straight. Then return to the starting position. Gradually work up to 15 repetitions.
Squatting helps open your pelvic outlet and allows more room for your baby to descend. Practicing squats makes it easier to squat during labour.
Try squats with a fitness ball. Stand up straight with a fitness ball behind your back and against the wall, your feet about shoulder-width apart. Slide down the wall until your knees reach a 90-degree angle, being careful to keep your heels flat on the floor.
If you cannot bend your knees to a 90-degree angle, simply go as low as you can — then return to the starting position. Gradually work up to 10 repetitions.
To strengthen your back and abdominal muscles, start on your hands and knees, keeping your arms straight and your hands directly beneath your shoulders.
Lift your right knee, then straighten your leg behind you — ending with the raised leg parallel to the floor. Repeat on the other side. Gradually work up to 10 repetitions on both sides.
Then lean against the wall with your hands. Keep your knees comfortably apart. Place your hands on the wall at the level of your shoulders, slightly greater than shoulder-width apart.
Slowly bend your elbows and lower your chest until your chin reaches the wall. Remember to keep your back straight. Then return to the starting position. Gradually work up to 15 repetitions.
Squatting helps open your pelvic outlet and allows more room for your baby to descend. Practicing squats makes it easier to squat during labour.
Try squats with a fitness ball. Stand up straight with a fitness ball behind your back and against the wall, your feet about shoulder-width apart. Slide down the wall until your knees reach a 90-degree angle, being careful to keep your heels flat on the floor.
If you cannot bend your knees to a 90-degree angle, simply go as low as you can — then return to the starting position. Gradually work up to 10 repetitions.
To strengthen your back and abdominal muscles, start on your hands and knees, keeping your arms straight and your hands directly beneath your shoulders.
Lift your right knee, then straighten your leg behind you — ending with the raised leg parallel to the floor. Repeat on the other side. Gradually work up to 10 repetitions on both sides.