Pregnancy Exercises

Pregnancy Exercises

When you’re expecting, it’s important to keep moving. Pregnancy exercises during pregnancy reduce back pain, increase energy, help your muscles stay toned, and promote a faster return to your pre-pregnancy shape.

The following pregnancy exercises don’t take a lot of time, and they don’t require fancy equipment. You can do them at home throughout your pregnancy.



Do the Pregnancy Exercises in the order indicated, every other day.

Important: Before starting an exercise program, always check with your doctor.

 

1.   Plie  – 10 Reps

Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet turned out to 45º and hip-distance apart.

Pull your belly button up and in. Bend your knees, lowering your torso while keeping your back straight. Straighten legs

 

2.   Plank – 5 Reps

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.


 

3.   Curl & Lift – 10 Reps

Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides. Hold a 2 to 4 kilogram weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle. 

Keeping your elbows bent, lift the weights to shoulder height. Lower your arms to your sides, then straighten to return to starting position.

 

 

Please refer to our fertility page for more guidance, support and information.