Squat, and bend your knees outwards,
with the soles of your feet touching fully, from the toes to the heels.
Hold your feet in this position with
both hands and gently push your knees as far down as they go.
Leg stretch
(10 times)
Stretch your legs straight out in front
of you.
Bend forward and try to touch your toes
with your fingers, without bending the knees. Hold this position for about
7 seconds.
If possible, try and touch your head
to your knees. (Remember, you can't bend 'em!)
Lower back
(10 times each leg)
Spread your legs about 3 feet apart.
Place your hands in the centre in front
of you and move them as far ahead as possible.
Slowly move to one leg, stretching all
the way.
Hold this position for about 5 seconds
before moving to the centre again, and to the other leg.
Thighs and
waist (10 times each direction)
Sit up straight with your legs still
apart, and slowly bend sideways, with the opposite arm over your head.
Thighs and
buttocks (10 times each leg)
Lie down on your left side with both
legs stretched out straight.
Lift your right leg as high as possible,
without bending the knee.
Bring it down and repeat.
Turn around on your right side and repeat
the same movement with your left leg.
Stomach (5
times, to start off with, slowly increase to 10)
Lie down on your back and with your
hands under the small of your back for support, lift up both your legs
together, without bending your knees. Hold them at 90 degrees from the
floor, for about 7 seconds.
Bring them down SLOWLY and hold them
again for about 5 seconds when your legs are 45 degrees from the floor.
Bring them further down till they touch
the floor. The movement of the legs is very slow in this exercise.
Name:
mana
Country: India
hi! this exercises are very much safe as being physical therapist i do teach exercises to pregnant women.exercises not only help women to be fit but also helps in proper growth of baby,regarding lying on back in the last months i advise my patients to use a pillow on there left side so that there heart is in a elevated position ,so the circulation is not comprimised,this is avery relaxing position too.
Name:
adi
Country: India
hi if you could support it with pictures...it would be far more helpful
Name:
simran
Country: India
i don't think all these exercises are safe. its very resky during pregnancy. plz don't tell like that.
Name:
sameena
Country: India
i,dnt thnk al the exercises are safe.do u hav yoga techniecs.
Name:
jesi
Country: India
i feel that in part 02 the exercise u hav gvn is not perfect to the pregnant
women
Name:
mum 2 b
Country: U.S.A.
hai i'm in my 25th week... i do the workouts..but i hav a doubt.in part ii the last workout is something we have to lie down on our back and do..but my doc said not to do any excercise by lying on my back as there won't be enough blood suppy for the baby and the uterus....
Name:
Shruti
Country: India
are these exercises as mentioned in this article really safe during pregnancy? any authentic views?
