Experts agree, when you’re expecting your unborn child, it’s important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.
Being fit doesn’t have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.
Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting this or any exercise program.
Get started
Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart.
With your toes and knees turned out to 45 degrees, pull your belly button up and in. Bend your knees, lowering your torso as low as possible while keeping your back straight. Straighten your legs to return to starting position. Repeat for reps.
Strengthens: Quadriceps, hamstrings and butt. Improves balance.
Side-Lying Inner and Outer Thigh
Plank
Plank
One-Arm Row
Using a sturdy chair, place your right knee on the seat, left foot on the floor. Bend for- ward, back parallel to the floor and place your right hand on the seat. Hold a 5- to 8-pound weight in your left hand, arm extended down and in line with your shoulder, palm facing in.
Bend your left elbow up so that your arm forms a 90-degree angle. Hold, then return to starting position. Repeat for reps, then switch sides.
Strengthens: Back, biceps and triceps.
