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Tips For Prenatal Exercise
Sometimes you may find it difficult to exercise at a health club or somewhere else outside your home. During pregnancy, exercise is good for you and for your baby too. In this guide, I am going to give you some tips so that you can do the exercise at home or at work.
Weight lift with cans – Next time you are putting away groceries, build up arm muscles by doing a little weight lifting with each can (milk jugs and water bottles also work well). As you put a can away, flex your arm a couple of times to work arm muscles. Alternate arms to give yourself a balanced workout.
Work out in line – When you are standing in line at the grocery store, post office or anywhere else, do some creative exercises. Rise up and down your toes to work your calves. Spread your feet apart slightly, and do subtle knee lunges to give quadriceps a workout. Clench and relax buttocks muscles. Contract stomach muscles.
Standing stretches – If you are forced to stand in one place for a long time, step forward slightly with one foot. Place all your weight on that foot for a few minutes. If you are still waiting, do the same exercise for the other foot. Alternate the leg you begin with each time.
Reaching-stretching – You probably have to reach for things at home or at the office. When you do, make it an exercise in controlled breathing. Before you stretch, inhale, rise up on your toes and bring both arms up at the same time. When you are finished, drop back on your heels, and exhale while slowly returning your arms to your sides.
Sitting quietly – Anytime you are sitting quietly, at home, at the office, in your car, bus or train, do this breathing exercise to strengthen abdominal muscles. Breathe deeply and contract stomach muscles; hold for a couple of seconds, then exhale slowly. Do this whenever you get chance.
Bending to relieve backache – While standing at the kitchen counter or counter at work, bend your knees and lean forward from your hips. Hold the position for a few minutes. This exercise is an excellent way to relieve from back stress.
Rising from a chair – Some women find it difficult to get out of a chair gracefully during pregnancy. This exercise helps you to maintain your grace and is also beneficial. Use leg muscles to lower yourself into and raise yourself out of a chair.
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