Aerobic Exercises during Pregnancy

Aerobic Exercises During Pregnancy
Each workout or exercise session should consist of three parts: a warm-up period, the aerobic workout, and a cool-down period.
The Warm-Up
Don't neglect this. No aerobic workout should be started on a "cold" body. Warm-up moves signal your body that more vigorous activity is coming and prevent injury by releasing muscle tension and making the body more flexible.
Spend a minimum of five minutes (ten minutes is much better) stretching and limbering up. Stretch just to the point of mild tension (not pain), and then hold the stretch for a slow count of ten. Release and repeat, three times in all. Whichever warm-up stretch you choose, do not bounce! It only makes your muscles tighter.
Concentrate stretches mainly on the lower body (legs, ankles, hips, knees), but don't completely neglect the upper body (arms, shoulders, neck). If you are lap swimming, walking, biking, or engaging in some other independent activity, spend another five minutes moving slowly, and then gradually move faster and faster toward your target zone. In other words, don't stretch and then try to burst into your pulse range.
The Stretches
Hold each stretch for 10 seconds.
Calf Stretch:
1. Face a wall for support. Stand a little distance from the wall and rest your forearms on the wall. Place your forehead on the backs of your hands, and keep your back flat.
2. Bend one knee and bring it toward the wall. Keep your back leg straight and your foot flat, your heel pressed into the floor. Create an easy feeling of stretch in your calf muscle.

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3. Hold an easy stretch for 10 seconds, then increase the stretch feeling just slightly for another 10 seconds.
4. Repeat with the other leg.

Strength-Training Exercise During Pregnancy
Perform all exercises at least three times a week, on alternate days, on a firm (but not too hard) surface, such as an exercise mat. Perform them in the following order. Be sure to breathe normally during all exercises; don't hold your breath. During abdominal exercises, it may be easier to exhale on exertion, that is, inhale when you are down and exhale briskly as you perform the lift. The following exercises work all major muscle groups. Don't skip any!
Hamstring Lift
Start with 5 repetitions and increase to 20.

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1. Rest on your hands and knees, with your back flat and abdominal muscles squeezed tightly (do not let your abdominal muscles hang loose).
2. With your foot flexed, extend your left leg straight behind you.
3. Keeping your back flat, lift your left leg up until it is level with your back. At the same time, shift your weight to your left arm.
4. Lower your leg. Repeat several times.
5. Change sides and repeat, shifting your weight to your right arm.
Inner Thigh Lift
Start with 5 repetitions; increase to 20.

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1. Lie on your left side, propping yourself on your left elbow and forearm. Cross the right leg over the left, placing the right foot on the floor next to your left knee. (Alternatively, rest your bent leg behind the bottom leg.)
2. With your foot flexed, lift your left leg slowly two to three inches (as far as is comfortable).
3. Slowly lower your leg to the floor-do not just drop it!
4. As you repeat the lifts, be sure to keep your body aligned. Do not roll back onto your buttock.
5. Change sides and repeat.
Outer Thigh Lift
Start with 5 repetitions; increase to 20.

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1. Lie on your left side, your head resting on your hand, your body aligned. For balance, bend your bottom leg.
2. Slowly lift your top leg straight up and slightly back. Hold for a slow count of 5, then lower slowly.
3. After you've completed your repetitions, change sides.
Chest Muscle Exercise
Start with 5 to 10 repetitions; increase to 20.

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1. Clasp your hands in front of you at chest level.
2. Press palms together for a slow count of 5.
3. Lock your fingers and pull against your fingers for a slow count of 5. Do not hold your breath. (This stage of the exercise strengthens muscles in the upper back.)
Pelvic Rock on All Fours
Start with 5 repetitions; increase to 20.

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1. Rest on your hands and knees, your back straight and your knees comfortably apart.
2. Slowly arch your lower back, lift your abdomen, and tuck your pelvis under (as if a string attached to your spine is pulling you upward). Hold for a slow count of 4.
3. Slowly return to the starting position-do not allow your back to sag. Repeat the tuck, holding the tucked position for a full count of 10. Squeeze your pelvic floor at the same time for an added benefit.
Diagonal Knee and Arm Reach
Do 5 to 10 repetitions. Caution: Do not perform this exercise after the first trimester of pregnancy.

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1. Lie flat on your back, your knees bent and feet flat. Place your hands either behind your head or across your chest.
2. Flatten your lower back to the floor, then raise your head (straight up toward the ceiling, not with your chin down on your chest), shoulders, right arm, and left knee all together slowly. Do not pull on your neck!
3. Slowly return to the starting position.
4. Repeat, raising your left arm and right knee.
Plies
Start with 5 repetitions, gradually increasing to 20.

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1. Stand with your feet about two feet apart and toes turned comfortably out.
2. Slowly bend your knees, keeping your back flat. Never lower your buttocks past your knees. Keep your knees over your toes-don't let them roll in.
3. Rise slowly, concentrating on the leg muscles as you push upward. Keep your heels flat during the entire movement.
To advance the exercise, stay down for 15 to 30 seconds, then rise slowly.
Sit-Back
Start with 5 repetitions; increase to 20.

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1. Sit with the soles of your feet together and comfortably away from your body, your arms held in front of you parallel to the floor.
2. Tuck your chin to your chest and curl back slowly until you are halfway down, keeping the sides of your feet on the floor and your back rounded. (Do not attempt this with a straight back!)
3. Return to the sitting position. Exhale as you curl back. (If you find this exercise easy to perform, do the exercise with your arms crossed over your chest. ) Do not try to curl back to the floor and up again.
Curl-Up
Perform 5 to 20 repetitions. Caution: Do not perform this exercise after the first trimester of pregnancy.

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1. Lie on your back, with your knees bent and your feet close to your buttocks. Press your lower back to the floor. Inhale slowly and deeply.
2. As you slowly exhale, lift your head and shoulders. Do not lift your lower back off of the floor! Perform this exercise slowly (no jerky movements), and do not throw your head forward! Relax the jaw and neck muscles. The lift comes from the shoulders and should be straight up, your face toward the ceiling.
3. Slowly return to the starting position; inhale as you do so.
Pelvic Floor Squeeze (Kegel Exercise)
Do 3 or 4 sets at one time, 5 times per day.
1. Sit or stand comfortably (you can perform this exercise in most positions). To make this exercise more challenging, place your legs farther apart.
2. Tighten the pelvic floor as if to lift the internal organs or to stop urination in midstream. Hold as tightly as possible for a slow count of 5 (be sure to breathe).
3. Relax completely.
Note: Because these muscles fatigue easily, repeat in sets of 3 or 4 squeezes throughout the day anytime, anywhere. Concentrate on the sensations of tension and lifting, relaxing, and lowering within the pelvis.
Trunk Roll
Do 5 to 10 repetitions. Caution: Do not perform this exercise after the first month of pregnancy.
1. Lie on your back, your knees bent and arms on the floor straight out at your side. Lift your feet off the floor, or keep them flat on the floor.
2. Keeping your shoulders down and your knees together, roll your legs to the left, touching your left leg on the floor.
3. Roll your legs back to the starting point, then to the right. Make sure your knees are not bent too close to the chest. Keep the movement smooth and don't rush.
Push-Away
Start with 5 repetitions; increase to 20.

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1. Stand facing a wall, with your palms on the wall slightly farther apart than shoulder width. Place your feet about two to three feet from the wall. Hold your arms and body straight.
2. Lean toward the wall, allowing your arms to bend. Touch one cheek to the wall.
3. Straighten your arms, pushing your body (still aligned) away from the wall. Do not arch your back. Keep your palms on the wall at all times.