Pregnancy Exercises

1. Pregnancy Exercises • Exercise & Pregnancy Exercise is of benefit to anyone. Pregnant women are no exception. • Some studies have shown that exercise can reduce the length of labor, shorten the recovery time, and even help with postpartum weight management. • The fact that we need to exercise is not in question. The bigger questions is how and when do we exercise? Life has everyone a bit more hectic than we used to be, not to mention lots of convenience items to "help" us out. • No longer do we need to walk in the airport, climb stairs in the mall, or walk the lawn mower, we have machines to help us out. Not only are we not getting our regular exercise but our daily activities are more likely to be desk related.

2. Pregnancy Exercises • There are quite a few ways to get some easy exercise into your day: • Take the stairs whenever possible. • Park further away and walk to stores. • Walk to do short errands. • Use a video if you can't get to the gym. • Walk around the house or up and down stairs while commercials are on television. • Schedule your workout like any other appointment. • Get up to change the television channels. • Use a push mower.

3. Pregnancy Exercises • Breathing Exercise: Breathe in deeply while raising your arms on top of your head. Hold the breath for a moment and then release while putting your arms down.

4. Pregnancy Exercises • Breathing Exercise: Breathe in deeply while raising your arms on top of your head. Hold the breath for a moment and then release while putting your arms down.

5. Pregnancy Exercises • Breathing Exercise: Breathe in deeply while raising your arms on top of your head. Hold the breath for a moment and then release while putting your arms down.

6. Pregnancy Exercises • Breathing Exercise: Breathe in deeply while raising your arms on top of your head. Hold the breath for a moment and then release while putting your arms down.

7. Pregnancy Exercises Breathing Exercise: Breathe in deeply while raising your arms on top of your head. Hold the breath for a moment and then release while putting your arms down.

8. Pregnancy Exercises Stretching Exercise: Breathe in deeply while raising your arms high as if trying to reach the ceiling, but always keeping the soles of your feet flat on the floor. Then lower your arms slowly.

9. Pregnancy Exercises Stretching Exercise: Breathe in deeply while raising your arms high as if trying to reach the ceiling, but always keeping the soles of your feet flat on the floor. Then lower your arms slowly.

10. Pregnancy Exercises Stretching Exercise: Breathe in deeply while raising your arms high as if trying to reach the ceiling, but always keeping the soles of your feet flat on the floor. Then lower your arms slowly.

11. Pregnancy Exercises Stretching Exercise: Breathe in deeply while raising your arms high as if trying to reach the ceiling, but always keeping the soles of your feet flat on the floor. Then lower your arms slowly.

12. Pregnancy Exercises Stretching Exercise: Breathe in deeply while raising your arms high as if trying to reach the ceiling, but always keeping the soles of your feet flat on the floor. Then lower your arms slowly.

13. Pregnancy Exercises Stretching Exercise: Breathe in deeply while raising your arms high as if trying to reach the ceiling, but always keeping the soles of your feet flat on the floor. Then lower your arms slowly.

14. Pregnancy Exercises Stretching Exercise: Stand straight and separate your feet. Then, without moving your hips, bend to your right keeping your back in a straight position. Stretch several times in that direction and then return to the initial position. Now repeat the exercise going to your right, then return to the initial position and then do it forward always keeping your back straight. Breathe in and breathe out. Repeat the exercise in all three directions.

15. Pregnancy Exercises Stretching Exercise: Stand straight and separate your feet. Then, without moving your hips, bend to your right keeping your back in a straight position. Stretch several times in that direction and then return to the initial position. Now repeat the exercise going to your right, then return to the initial position and then do it forward always keeping your back straight. Breathe in and breathe out. Repeat the exercise in all three directions.

16. Pregnancy Exercises Stretching Exercise: Stand straight and separate your feet. Then, without moving your hips, bend to your right keeping your back in a straight position. Stretch several times in that direction and then return to the initial position. Now repeat the exercise going to your right, then return to the initial position and then do it forward always keeping your back straight. Breathe in and breathe out. Repeat the exercise in all three directions.

17. Pregnancy Exercises Stretching Exercise: Stand straight and separate your feet. Then, without moving your hips, bend to your right keeping your back in a straight position. Stretch several times in that direction and then return to the initial position. Now repeat the exercise going to your right, then return to the initial position and then do it forward always keeping your back straight. Breathe in and breathe out. Repeat the exercise in all three directions.

18. Pregnancy Exercises Stretching Exercise: Stand straight and separate your feet. Then, without moving your hips, bend to your right keeping your back in a straight position. Stretch several times in that direction and then return to the initial position. Now repeat the exercise going to your right, then return to the initial position and then do it forward always keeping your back straight. Breathe in and breathe out. Repeat the exercise in all three directions.

19. Pregnancy Exercises Stretching Exercise: Stand straight and separate your feet. Then, without moving your hips, bend to your right keeping your back in a straight position. Stretch several times in that direction and then return to the initial position. Now repeat the exercise going to your right, then return to the initial position and then do it forward always keeping your back straight. Breathe in and breathe out. Repeat the exercise in all three directions.

20. Pregnancy Exercises Stretching Exercise: Stand straight and separate your feet. Then, without moving your hips, bend to your right keeping your back in a straight position. Stretch several times in that direction and then return to the initial position. Now repeat the exercise going to your right, then return to the initial position and then do it forward always keeping your back straight. Breathe in and breathe out. Repeat the exercise in all three directions.

21. Pregnancy Exercises Stretching Exercise: Stand straight and separate your feet. Then, without moving your hips, bend to your right keeping your back in a straight position. Stretch several times in that direction and then return to the initial position. Now repeat the exercise going to your right, then return to the initial position and then do it forward always keeping your back straight. Breathe in and breathe out. Repeat the exercise in all three directions.

22. Pregnancy Exercises Stretching Exercise: Stand straight and separate your feet. Then, without moving your hips, bend to your right keeping your back in a straight position. Stretch several times in that direction and then return to the initial position. Now repeat the exercise going to your right, then return to the initial position and then do it forward always keeping your back straight. Breathe in and breathe out. Repeat the exercise in all three directions.

23. Pregnancy Exercises Neck Rotation: Start stretching your neck; let your head fall gently to your left side and then rotate it to your right. Then let your head fall freely again, relax your neck backwards and rotate it towards to your left and then to your right, always returning to the central position. Repeat the exercise now including the shoulders, rotating first backwards and then forwards, finally resting in a central position.

24. Pregnancy Exercises Neck Rotation: Start stretching your neck; let your head fall gently to your left side and then rotate it to your right. Then let your head fall freely again, relax your neck backwards and rotate it towards to your left and then to your right, always returning to the central position. Repeat the exercise now including the shoulders, rotating first backwards and then forwards, finally resting in a central position.

25. Pregnancy Exercises Neck Rotation: Start stretching your neck; let your head fall gently to your left side and then rotate it to your right. Then let your head fall freely again, relax your neck backwards and rotate it towards to your left and then to your right, always returning to the central position. Repeat the exercise now including the shoulders, rotating first backwards and then forwards, finally resting in a central position.

26. Pregnancy Exercises Neck Rotation: Start stretching your neck; let your head fall gently to your left side and then rotate it to your right. Then let your head fall freely again, relax your neck backwards and rotate it towards to your left and then to your right, always returning to the central position. Repeat the exercise now including the shoulders, rotating first backwards and then forwards, finally resting in a central position.

27. Pregnancy Exercises Neck Rotation: Start stretching your neck; let your head fall gently to your left side and then rotate it to your right. Then let your head fall freely again, relax your neck backwards and rotate it towards to your left and then to your right, always returning to the central position. Repeat the exercise now including the shoulders, rotating first backwards and then forwards, finally resting in a central position.

28. Pregnancy Exercises Neck Rotation: Start stretching your neck; let your head fall gently to your left side and then rotate it to your right. Then let your head fall freely again, relax your neck backwards and rotate it towards to your left and then to your right, always returning to the central position. Repeat the exercise now including the shoulders, rotating first backwards and then forwards, finally resting in a central position.

29. Pregnancy Exercises Neck Rotation: Start stretching your neck; let your head fall gently to your left side and then rotate it to your right. Then let your head fall freely again, relax your neck backwards and rotate it towards to your left and then to your right, always returning to the central position. Repeat the exercise now including the shoulders, rotating first backwards and then forwards, finally resting in a central position.

30. Pregnancy Exercises Neck Rotation: Start stretching your neck; let your head fall gently to your left side and then rotate it to your right. Then let your head fall freely again, relax your neck backwards and rotate it towards to your left and then to your right, always returning to the central position. Repeat the exercise now including the shoulders, rotating first backwards and then forwards, finally resting in a central position.

31. Pregnancy Exercises Neck Rotation: Start stretching your neck; let your head fall gently to your left side and then rotate it to your right. Then let your head fall freely again, relax your neck backwards and rotate it towards to your left and then to your right, always returning to the central position. Repeat the exercise now including the shoulders, rotating first backwards and then forwards, finally resting in a central position.

32. Pregnancy Exercises • Resting Position: Lay down on your left side with your head resting on your extended left arm. Keep extended your left leg and bend your right leg. Breathe in and then exhale. In this same position, stretch your thigh by raising your right leg in the same bend position, breathing and holding gluteal muscles tight for a moment. Then put down slowly your leg while exhaling. • Then, slowly change position putting your back flat on the floor. Bend your legs and separate them. Place your hands on your abdomen and now breathe in while raising your pelvis and tighten gluteal muscles at the same time. Maintain this position for a while and then relax and exhale. • Now, keep your back flat on the floor and then let your legs fall freely to your right and then to your left, relaxing muscles. • Finally, rotate towards your right side to repeat the first stretching exercise (first paragraph of number 5)

33. Pregnancy Exercises • Resting Position: Lay down on your left side with your head resting on your extended left arm. Keep extended your left leg and bend your right leg. Breathe in and then exhale. In this same position, stretch your thigh by raising your right leg in the same bend position, breathing and holding gluteal muscles tight for a moment. Then put down slowly your leg while exhaling. • Then, slowly change position putting your back flat on the floor. Bend your legs and separate them. Place your hands on your abdomen and now breathe in while raising your pelvis and tighten gluteal muscles at the same time. Maintain this position for a while and then relax and exhale. • Now, keep your back flat on the floor and then let your legs fall freely to your right and then to your left, relaxing muscles. • Finally, rotate towards your right side to repeat the first stretching exercise (first paragraph of number 5)

34. Pregnancy Exercises • Resting Position: Lay down on your left side with your head resting on your extended left arm. Keep extended your left leg and bend your right leg. Breathe in and then exhale. In this same position, stretch your thigh by raising your right leg in the same bend position, breathing and holding gluteal muscles tight for a moment. Then put down slowly your leg while exhaling. • Then, slowly change position putting your back flat on the floor. Bend your legs and separate them. Place your hands on your abdomen and now breathe in while raising your pelvis and tighten gluteal muscles at the same time. Maintain this position for a while and then relax and exhale. • Now, keep your back flat on the floor and then let your legs fall freely to your right and then to your left, relaxing muscles. • Finally, rotate towards your right side to repeat the first stretching exercise (first paragraph of number 5)

35. Pregnancy Exercises • Resting Position: Lay down on your left side with your head resting on your extended left arm. Keep extended your left leg and bend your right leg. Breathe in and then exhale. In this same position, stretch your thigh by raising your right leg in the same bend position, breathing and holding gluteal muscles tight for a moment. Then put down slowly your leg while exhaling. • Then, slowly change position putting your back flat on the floor. Bend your legs and separate them. Place your hands on your abdomen and now breathe in while raising your pelvis and tighten gluteal muscles at the same time. Maintain this position for a while and then relax and exhale. • Now, keep your back flat on the floor and then let your legs fall freely to your right and then to your left, relaxing muscles. • Finally, rotate towards your right side to repeat the first stretching exercise (first paragraph of number 5)

36. Pregnancy Exercises • Resting Position: Lay down on your left side with your head resting on your extended left arm. Keep extended your left leg and bend your right leg. Breathe in and then exhale. In this same position, stretch your thigh by raising your right leg in the same bend position, breathing and holding gluteal muscles tight for a moment. Then put down slowly your leg while exhaling. • Then, slowly change position putting your back flat on the floor. Bend your legs and separate them. Place your hands on your abdomen and now breathe in while raising your pelvis and tighten gluteal muscles at the same time. Maintain this position for a while and then relax and exhale. • Now, keep your back flat on the floor and then let your legs fall freely to your right and then to your left, relaxing muscles. • Finally, rotate towards your right side to repeat the first stretching exercise (first paragraph of number 5)

37. Pregnancy Exercises • Resting Position: Lay down on your left side with your head resting on your extended left arm. Keep extended your left leg and bend your right leg. Breathe in and then exhale. In this same position, stretch your thigh by raising your right leg in the same bend position, breathing and holding gluteal muscles tight for a moment. Then put down slowly your leg while exhaling. • Then, slowly change position putting your back flat on the floor. Bend your legs and separate them. Place your hands on your abdomen and now breathe in while raising your pelvis and tighten gluteal muscles at the same time. Maintain this position for a while and then relax and exhale. • Now, keep your back flat on the floor and then let your legs fall freely to your right and then to your left, relaxing muscles. • Finally, rotate towards your right side to repeat the first stretching exercise (first paragraph of number 5)

38. Pregnancy Exercises • Resting Position: Lay down on your left side with your head resting on your extended left arm. Keep extended your left leg and bend your right leg. Breathe in and then exhale. In this same position, stretch your thigh by raising your right leg in the same bend position, breathing and holding gluteal muscles tight for a moment. Then put down slowly your leg while exhaling. • Then, slowly change position putting your back flat on the floor. Bend your legs and separate them. Place your hands on your abdomen and now breathe in while raising your pelvis and tighten gluteal muscles at the same time. Maintain this position for a while and then relax and exhale. • Now, keep your back flat on the floor and then let your legs fall freely to your right and then to your left, relaxing muscles. • Finally, rotate towards your right side to repeat the first stretching exercise (first paragraph of number 5)

39. Pregnancy Exercises • . Dorsal Stretching: Sit down on the floor cross-legged. Breathe in while stretching your arms upwards, keeping your back straight and your gluteal muscles on the floor. Maintain this position for a while. Then exhale slowly and relax your body, allowing it to fall forward. Finally return to the initial position.

40. Pregnancy Exercises • . Dorsal Stretching: Sit down on the floor cross-legged. Breathe in while stretching your arms upwards, keeping your back straight and your gluteal muscles on the floor. Maintain this position for a while. Then exhale slowly and relax your body, allowing it to fall forward. Finally return to the initial position.

41. Pregnancy Exercises • . Dorsal Stretching: Sit down on the floor cross-legged. Breathe in while stretching your arms upwards, keeping your back straight and your gluteal muscles on the floor. Maintain this position for a while. Then exhale slowly and relax your body, allowing it to fall forward. Finally return to the initial position.

42. Pregnancy Exercises • . Dorsal Stretching: Sit down on the floor cross-legged. Breathe in while stretching your arms upwards, keeping your back straight and your gluteal muscles on the floor. Maintain this position for a while. Then exhale slowly and relax your body, allowing it to fall forward. Finally return to the initial position.

43. Pregnancy Exercises • . Dorsal Stretching: Sit down on the floor cross-legged. Breathe in while stretching your arms upwards, keeping your back straight and your gluteal muscles on the floor. Maintain this position for a while. Then exhale slowly and relax your body, allowing it to fall forward. Finally return to the initial position.

44. Pregnancy Exercises • Stretching Inner Muscles: Sit down as indicated on picture 1, and push your knees with your hands outwards trying to reach the floor. Repeat this exercise several times and then return to the initial position.

45. Pregnancy Exercises • Stretching Inner Muscles: Sit down as indicated on picture 1, and push your knees with your hands outwards trying to reach the floor. Repeat this exercise several times and then return to the initial position.

46. Pregnancy Exercises • Pectoral Exercise: Take Buddha position and clasp your hands. Breathe in, tightening and relaxing chest muscles several times. Then breathe out.

47. Pregnancy Exercises • Pectoral Exercise: Take Buddha position and clasp your hands. Breathe in, tightening and relaxing chest muscles several times. Then breathe out.

48. Pregnancy Exercises • . Dorsal Stretching: Kneel down separating your hands and legs. Keeping your back straight, breathe in deeply and slowly stretch downwards trying to touch your chin with your chest. Maintain this position for 5 seconds and then breathe out stretching your back and looking to the ceiling. Maintain this position for a while and the return to the initial position.

49. Pregnancy Exercises • . Dorsal Stretching: Kneel down separating your hands and legs. Keeping your back straight, breathe in deeply and slowly stretch downwards trying to touch your chin with your chest. Maintain this position for 5 seconds and then breathe out stretching your back and looking to the ceiling. Maintain this position for a while and the return to the initial position.

50. Pregnancy Exercises • . Dorsal Stretching: Kneel down separating your hands and legs. Keeping your back straight, breathe in deeply and slowly stretch downwards trying to touch your chin with your chest. Maintain this position for 5 seconds and then breathe out stretching your back and looking to the ceiling. Maintain this position for a while and the return to the initial position.