Exercises for Pregnant Women

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Fitness exercises for pregnant women aim to promote relaxation, relieve pelvic pressure, and reduce swelling or edema in the legs. The following program is suitable for expectant mother from the fourth through the eight month of pregnancy.

FITNESS EXERCISES FOR PREGNANT WOMEN

Fitness exercises for pregnant women aim to promote relaxation, relieve pelvic pressure, and reduce swelling or edema in the legs. The following program is suitable for expectant mother from the fourth through the eight month of pregnancy.

Exercise 1. Abdominal Breathing

PURPOSE: To promote relaxation and lift the abdominal wall off the uterus.

STARTING POSITION: Lying on the back, hands on the abdomen, knees bent at about 60 degrees, and feet on the floor.

MOVEMENTS: Breath in slowly protruding the abdomen. Then breathe out slowly, allowing the abdomen to relax.

Repeat this exercise 8-10 times.

Exercise 2. Pelvic Rocking

PURPOSE: To prevent or relieve lower back pain.

STARTING POSITION: Lying on the back with knees bent at about 60 degrees, arms at the sides resting on the floor, palms down.

MOVEMENTS: Raise the buttocks and hips off the floor. Then lower them returning to the starting position.

Repeat this exercises 8-10 times.

Exercise 3. Knee Bending and Relaxing

PURPOSE: To relax the muscles of the pelvic floor.

STARTING POSITION: Lying on the back with legs extended, arms resting on floor.

MOVEMENTS: 1. Bend the knees with the feet moving on the floor back forward the buttocks.

2. Then spread the knees apart, with the soles of the feet touching each other. Relax in this position for a short while.

3. Extend the legs and return to the starting position.

Repeat this exercise 8-10 times.

Exercise 4. Half Sitting and Relaxing

PURPOSE: To help relax the muscles of the pelvic floor.

STARTING POSITION: Half-sitting, leaning back against a file of pillows, knees separated, feet touching the floor.

MOVEMENTS: Opens the knees wide with the help of the hands, and relax. Then return to the starting position.

Repeat this exercise for 8-10 times.

Exercise 5. Tailor Sitting (sitting cross-legged) and rhythmic breathing

PURPOSE: To help relax the muscles of the pelvic floor.

STARTING POSITION: Sitting cross-legged, with cushion separating the buttocks, hands clasped and placed on the lower abdomen in a relaxed manner.

MOVEMENTS: breathe in slowly and naturally. Then breathe on the same manner, slightly moving the lower back to help relax the hips and buttocks.

Repeat this exercise 8-10 times.

Exercise 6: Squatting and Relaxing

PURPOSE: To help relax the pelvic floor.

STARTING POSITION: Standing with feet shoulder width apart.

MOVEMENTS: 1. Bend the knees and take a squatting position with hands resting on the knees.

2. Raise the trunk and return to the starting position with the help of the hands.

Repeat this exercise 6-8 times.

Exercise 7. Walking.

PURPOSE: To improve blood circulation and digestion.

MOVEMENTS: Walk indoors, or, weather permitting, outdoors at a slow and comfortable pace for 5-10 minutes.

Exercise 8. Stretching and Relaxing

PURPOSE: To rest the legs and reduce swelling or edema.

STARTING POSITION: Lying on the back, arms at sides, legs bent, feet pointing at a wall.

MOVEMENTS: Raise the legs and place the heels on the wall. Hold this position for one or two minutes. Then return to the starting position.

Repeat the exercise 3-5 times.

5 comments

Ron Siojo
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Posted on Dec 22, 2010
Jehnavi pat
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Posted on Sep 14, 2010
Charlene Collins
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carol roach
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