Pregnancy Exercise Plan

Pregnancy Exercise Plan

Into the Exercise (positive lift)

Step 1: Lie flat on your back with your arms stretched out above your head and your legs straight up in the air, take a deep breath, then curl your toes toward your face and tighten your abdominal muscles.

Step 2: Raise your arms and head till you touch your toes, and pause.

Step 3: Stretch your arms another inch past your toes as you further tighten your lower abdominal muscles.

Out of the Exercise (negative lift)

Step 4: In one continuous movement, release the stretch, lower your head and arms to their original position, and exhale as you uncurl your toes and release the tension in your abdominal muscles.

Pregnancy Exercise Plan Photo Gallery



Timing & Repetition

The total movement should take at least 9 seconds: 2 seconds for the inhale; 1 second for raising the body; 1 second for the pause; 1 second for the stretch; 1 second for the hold; 1 second for lowering the body; and 2 seconds for the exhale and release. Repeat the exercise 6 times, which should take at least 54 seconds.

Purpose This exercise has two purposes. First, it will strengthen your abdominal muscles. Second, it will enhance the flexibility of your back.

Levels of Difficulty

Level 1: Perform step 1a, lying flat on your back with your hands behind your head and your legs crossed in the air. Perform step 1b, taking a deep breath and raising your head and shoulders off the floor. Return to the position in step 1a.

Level 2: Perform steps 1 and 2b. Looking straight up, raise your head and shoulders off the floor and point your fingers toward the ceiling. Then perform step 4.

Level 3: Perform steps 1 and 2a. Looking at your toes, take a deep breath and raise your arms and head till your thumbs touch your mid-calves. Then perform step 4.

Level 4: Perform steps 1, 2, and 4.

Level 5: Perform steps 1-4.

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