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Exercises During Pregnancy

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Diagonal Curl

It is generally safe to perform diagonal curls during pregnancy as long as you have been cleared for exercise by your healthcare provider and you feel comfortable doing them. Diagonal curls can be a great way to strengthen your core and upper body muscles during pregnancy.

To perform diagonal curls during pregnancy, follow these steps:

  • 1. Sit on a stability ball with your feet flat on the floor, hip-width apart.
  • 2. Hold a dumbbell in each hand and extend your arms straight up toward the ceiling.
  • 3. Inhale and twist your torso to the left, bringing the dumbbell in your left hand down toward your left hip.
  • 4. Exhale and return to the starting position.
  • 5. Repeat on the opposite side, twisting to the right and bringing the dumbbell in your right hand down toward your right hip.
  • 6. Continue alternating sides for the desired number of repetitions.

BackWard Stretch

Backward stretches can be a beneficial exercise during pregnancy as they help to alleviate back pain and improve posture. However, it's important to be cautious when performing any stretches during pregnancy and to consult with your healthcare provider before starting any exercise routine.

To perform a backward stretch during pregnancy, follow these steps:

  • 1. Stand with your feet hip-width apart and your arms by your sides.
  • 2. Inhale deeply and lift your arms up and over your head.
  • 3. Exhale and slowly arch your back, pushing your hips forward.
  • 4. Hold the stretch for 10-15 seconds, breathing deeply.
  • 5. Inhale and slowly return to the starting position, lowering your arms back down by your sides.
Dev Hospital
Dev Hospital

Trunk Twist

Trunk twists or seated oblique twists can be a great exercise to strengthen your core and improve your overall posture during pregnancy. However, it's important to be cautious when performing any exercise during pregnancy and to consult with your healthcare provider before starting any exercise routine.

To perform a trunk twist during pregnancy, follow these steps:

  • 1. Sit on a stability ball or a chair with your feet flat on the ground and your back straight.
  • 2. Place your hands behind your head with your elbows out to the sides.
  • 3. Inhale and twist your torso to the right, keeping your hips facing forward.
  • 4. Exhale and return to the starting position.
  • 5. Repeat on the left side, twisting your torso to the left and keeping your hips facing forward.
  • 6. Continue alternating sides for the desired number of repetitions.

Upper Body Bends

Upper body bends can be a safe and effective exercise during pregnancy to stretch and strengthen your upper body muscles. However, as with any exercise during pregnancy, it's important to consult with your healthcare provider before starting any exercise routine.

To perform upper body bends during pregnancy, follow these steps:

  • 1. Stand with your feet shoulder-width apart and your arms by your sides.
  • 2. Inhale and reach your arms up toward the ceiling.
  • 3. Exhale and bend your upper body to the right, reaching your right arm toward your knee and your left arm up and over your head.
  • 4. Inhale and return to the starting position.
  • 5. Exhale and repeat on the left side, bending your upper body to the left and reaching your left arm toward your knee and your right arm up and over your head.
  • 6. Continue alternating sides for the desired number of repetitions.
Dev Hospital
Dev Hospital

Forward Bends

Forward bends or seated forward folds can be a beneficial exercise during pregnancy to stretch and strengthen your lower back and hamstrings. However, it's important to be cautious when performing any exercise during pregnancy and to consult with your healthcare provider before starting any exercise routine.

To perform a forward bend during pregnancy, follow these steps:

  • 1. Sit on a stability ball or a chair with your feet flat on the ground and your back straight.
  • 2. Inhale deeply and reach your arms up toward the ceiling.
  • 3. Exhale and slowly hinge forward at your hips, keeping your back straight and your neck relaxed.
  • 4. Reach your arms forward and down toward your feet, stretching as far as comfortable.
  • 5. Hold the stretch for 10-15 seconds, breathing deeply.
  • 6. Inhale and slowly return to the starting position, lifting your arms up toward the ceiling.

Leg Lift Crawl

Leg lift crawl exercise can be a good way to target your core and back muscles after pregnancy, as long as you have fully healed and received clearance from your healthcare provider to resume exercising. It's important to start slowly and gradually increase the intensity and duration of your workouts to avoid overexertion or injury.

To perform leg lift crawl exercise, follow these steps:

  • 1. Lie face down on a mat with your arms extended overhead and your legs straight.
  • 2. Inhale and lift your arms and legs off the ground at the same time, keeping your neck relaxed and your back straight.
  • 3. Exhale and lower your arms and legs back down to the starting position.
  • 4. Repeat for the desired number of repetitions.
Dev Hospital
Dev Hospital

Rocking Back Arch

Rocking Back Arch is an exercise that can be helpful for strengthening your core and back muscles, as well as improving flexibility. However, as with any exercise, it's important to be cautious and consult with your healthcare provider before starting any new exercise routine, especially during pregnancy or postpartum.

To perform Rocking Back Arch, follow these steps:

  • 1. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
  • 2. Inhale and lower your belly towards the ground while raising your head and tailbone, curving your spine in a gentle arch (like a cat stretch).
  • 3. Exhale and reverse the movement, lifting your belly towards the ceiling and lowering your head and tailbone towards the ground, creating a slight dip in your lower back.
  • 4. Repeat the movement back and forth, inhaling in the arched position and exhaling in the dipped position.
  • 5. Continue for the desired number of repetitions.

Back Press

Back press exercises can be a good way to strengthen your back muscles after pregnancy, as long as you have fully healed and received clearance from your healthcare provider to resume exercising. It's important to start slowly and gradually increase the intensity and duration of your workouts to avoid overexertion or injury.

To perform a back press exercise, follow these steps:

  • 1. Lie on your back with your knees bent and your feet flat on the ground.
  • 2. Place your hands behind your head with your elbows pointing out to the sides.
  • 3. Inhale and gently press your lower back into the ground, engaging your abdominal muscles.
  • 4. Exhale and lift your head and shoulders off the ground, keeping your chin tucked and your neck relaxed.
  • 5. Inhale and lower your head and shoulders back down to the ground.
  • 6. Repeat for the desired number of repetitions.
Dev Hospital