To do this, focus on your breathing. Instead of lifting your shoulders when you breathe, keep them down. Pull your breath into your nose or mouth with your diaphragm, which should push your stomach out.
Repeat this exercise for about five minutes. At first, you may feel dizzy because of all the extra oxygen. If you do get dizzy, take a few normal breaths, then return to this exercise once you feel better. As you get farther along in your pregnancy, it may be harder for you to use your hands for this exercise. If this is the case, just put your hands where it is comfortable and breathe in and out as deeply as you can, watching to see if your belly rises and falls.
If you feel dizzy while doing this exercise, stop right away.
Repeat this 10 to 12 times. If you get dizzy at all, stop immediately and return your breathing to normal.
Repeat on each side eight to 10 times. As you get stronger, you can increase your weight a little bit. But take it easy. You don’t want to strain yourself.
Repeat this exercise eight to 10 times.
As you lower the weights towards your head, be sure you don’t hit your head with the weight.
To add an element to the exercise that will strengthen your core, lay down on your back, preferably on a sofa, bed, or other comfortable area to reduce discomfort. Raise one leg as high as you can straight up in the air and hold it there for five to 10 seconds. Slowly lower your leg. Repeat this exercise eight to 10 times on this leg. Then, switch legs and repeat eight to 10 times on the opposite side. You can also add a set while lying down where you lift both legs into the air at once, hold them up for five to 10 seconds, then slowly lower them. Repeat eight to 10 times. If you want work your hips, lay down on your side and lift your leg up as high as it will go. Hold for five to 10 seconds, then slowly lower it. Repeat eight to 10 times, then turn over and repeat on the other side.
You can also look into classes that may have swimming programs for pregnant women.
Many yoga studios have special programs for pregnant women. Look into a program you can work into your schedule.
Try simple things, such as bending and straightening your legs at the knees and rotating your ankles. Flex your toes out and then back in. Take nice walks and swing your arms as you walk.
This will help support healthy growing trends for your baby.
This may also help with common pregnancy symptoms such as swelling and blood clots.
Even if you are doing exercises developed specifically for pregnant women, each case is different and you still need to speak with your doctor.
