The safe and versatile instructions on this page are suitable for the entire duration of pregnancy. The instructions consist of four warm-up exercises, four muscle-strengthening exercises, and two stretching exercises.
- Perform each exercise for at least one minute.
- If you wish, repeat the exercises by performing each movement for about 30 seconds during the second round.
- Stop exercising if you feel contractions or experience any other discomfort.
Warm-up
1. Flexion and extension of the spine
Maintain a neutral spine as you hinge forward from the hips with a slight knee flexion. Then return to an upright position by rounding the spine. Perform the movement slowly and with controlled pacing.
2. Hip swing
Shift your pelvis laterally from side to side while maintaining a stable upper body. Perform eight repetitions at a slow, controlled pace. Repeat the same movement for eight repetitions at a faster tempo. Continue by alternating the tempo: eight slow repetitions followed by eight fast ones.
3. Step touch
Step to the side and bring your other foot next to it, alternating sides. Simultaneously, rotate the shoulder on the same side as the stepping leg. Maintain smooth, controlled movement throughout.
4. Mambo steps
Step forward with your right foot, then step back. Allow the pelvis to sway laterally in coordination with the steps. Switch the leading leg every four repetitions, for example. Let your hands move in sync with the steps.
Muscle strength
5. Back muscles
Get into an all-fours position. Extend one arm and the opposite leg at a slow, controlled pace. Move the arm and leg laterally to the side over a count of four, then return to the starting position over another count of four. Switch the side.
6. Obliques
Lie on your side, lift your legs straight up, and then lower them back down. Repeat the same movement on the other side.
7. Thigh muscles
Keep your spine extended and tilt the upper body slightly forward. Perform squats at a steady pace. Vary the tempo: take three counts to lower into the squat, then return to standing in one count. Reverse the tempo: squat with one count and rise with three.
8. Chest muscles
Stand facing the wall and perform push-ups while keeping your body straight.
Stretching
Hold each stretch for 30 seconds.
9. Chest muscles
Press your right hand against a surface (e.g., a wall) while rotating your upper body to the left. Keep your pelvis stable. You may feel the stretch in your right chest muscle. Repeat the stretch on the left side.
10. Hip flexors
Sit on the left edge of the chair. Move your left leg over the edge and behind, and push your pelvis gently forward. You may feel the stretch in the left groin area. Repeat the stretch on the right side.
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