xercises For Early Pregnancy
SEQUENCE EXERCISE
1 5 Sitting Tower
Description
Into the Exercise (positive lift)
Step 1: Stand with your feet a shoulder length apart and your toes pointed outward. Hold a dumbbell under your chin, resting on your shoulders, with your elbows pointed forward. Lift your chest, take a deep breath, then flex your abdominal muscles and curl your toes upward.
Step 2: While holding your breath, lower yourself into a squat position without bending forward or lowering your elbows or raising your heels. Then immediately stand up straight.
Out of the Exercise (negative lift):
Step 3: Exhale as you uncurl your toes and release the tension in your abdominal muscles.
Timing & Repetition
The total movement should take at least 6 seconds: 2 seconds for the inhale; 2 seconds for the squat; and 2 seconds for the exhale and release. Repeat the exercise 6 times, which should take at least 36 seconds.
Purpose
This exercise has three purposes. First, it will strengthen your thigh, buttocks, and lower back muscles. Second, it will improve the flexibility of your ankles, knees, hips, spine, shoulders, triceps, trapezius, and wrists. Third, it will enhance your posture and balance by forcing your spine to arch backward throughout the exercise.
Levels of Difficulty Level 1: Perform steps 1, 2d (squatting slightly), and 3.
Level 2: Perform steps 1, 2c, and 3, using a low table or bench.
Level 3: Perform steps 1, 2b, and 3, using a low table or bench.
Level 4: Perform steps 1, 2a, and 3, using a low table or bench.
Level 5: Perform steps 1-3.
