Pregnancy Exercise

Kegels

  • Tighten the muscles of your vagina as if you are trying to stop urine flow while using the bathroom.
  • Count to four and release. Repeat 10 times.
  • Exercise the kegels about three to four times a day.

Pelvic tilt

  • Hands and knees on the floor with arms shoulder width apart, elbows slightly bent, legs hip width apart.
  • As you are breathing in, tighten abdomen and tuck your buttocks downward.
  • As you breathe out, relax your back and return to starting position.
  • Repeat as needed.

Squat

  • Stand behind a chair with feet hip width apart, point toes out.
  • While holding chair: flex abdomen and relax shoulders while you lower yourself with weight on the heels of your feet.
  • Take a breath in and, while exhaling, return to standing position.

Postpartum Exercise

The most important “exercises” during the first few weeks after the birth of your baby are to rest and get to know your baby. Realize it may take your body many weeks to recover from the changes of pregnancy. Try not to be a superwoman, or rush to regain your pre-pregnancy figure. Check with your health care provider for recommendations about when you can begin a more rigorous exercise routine.