Fitness During Pregnancy: 4 Simple Home Excersises For Every Trimester

It is a long time proven fact, that when you’re pregnant, it’s important to keep moving, i:e exercise.

Pregnant women who exercise reap a lot of benefits like having more energy, experiencing less back pain, looking fabulous pre and post-delivery, and other perks.

Of course all of this relatively depends on how fit you were before your pregnancy.

READ ALSO: 6 Safe Exercises For The Pregnant Women

Here are four exercise moves that are safe for any pregnant woman to engage in every trimester. They would help tone the arms, buttocks, inner and outer thighs. Please be sure to check with your doctor before engaging in any form of fitness routine, especially when you are pregnant.

1. Plié

This exercise strengthens the quadriceps, hamstrings and butt and helps to improve balance.

Stand parallel to the back of a well supported chair. Place your closest hand on the back of the chair making sure your feet are parallel and your hips are a good distance apart. 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 15 times.

2. Side-Lying Inner and Outer Thigh

This move helps to support your core and tone your inner thighs.

Lie on your right side, support your head with your forearm, bend your right leg at a 45-degree angle, straightening your left leg. Place your opposite arm on the floor for stability. Then bend your left knee and rest it on top of a  pillow for support. Straighten your right leg and lift it as high as possible. Switch sides and repeat each move 15 times.

3. Curl and Lift

This workout move helps to build and tone the biceps and shoulders.

Sit on a chair with your back straight, feet on the floor, arms at your sides. Hold a 5- to 8-pound weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle. Keeping your elbows bent, lift the weights to shoulder height. Lower your arms to your sides, then straighten to return to starting position. Repeat for 15 times

 

4. One-Arm Row

This supports your back, toning it, and strengthening your biceps/triceps.

Place your right knee on the seat of a supported chair, your bed or sofa as long as the height of whatever furniture you choose to use is not too low. Place your left foot on the floor. bending forward, keep your back parallel to the floor and place your right hand on the seat. Hold a 5- to 8-pound weight in your left hand, extend your arm 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 15 reps, then switch sides.