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does anybody know of any good exercises for pregnancy? nothing to hard thou lol
Hi, I can give you some.,..I am a PT. I have to go now but will post them tonight...how far are you and what exercise do you do currently?
im 18wks and so far i just do abit of walking at night
You can do all of these safely in pregnancy...as long as there is no reason (existing injuries, blood pressure problems etc.) that you shouldn't be doing it! Just remember not to get too hot (you will know in yourself) and never hold your breath....always brace your abdominals whever you do anything and if it feels wrong dont do it. Remember that everything is stretchier in pregnancy so dont overdo anything and be carefl when you stretch:)
HOW MANY? : Start with 1-2 sets of 12 repetitions.
TECHNIQUE : Brace your abdominals. Make sure your bodyweight is through your heels. Sit back as if you were going to sit onto a chair that is straight behind you. You will tilt forwards from the hips a bit but make sure you keep you chest high (don't hunch your shoulders forwards.) Never bring your backside lower than your knees. Don't go too fast.
WALL/FITBALL SQUATS http://lifeworksfitness.com/wallsq2.jpg
HOW MANY? : Do 2-3 of these holding for as long as you can. DONT HOLD YOUR BREATH THOUGH!!
TECHNIQUE : same as for squats but you are sitting against a wall or a fit ball against a wall. Don't let your backside go below the level of your knees. Once you are down in the squat position have a look down to make sure you can see your toes. You want to make sure that your knees are sitting in line or a little behind your ankles, not in front of them.
HOW MANY? Do 1 set of 12 each leg
TECHNIQUE : Brace your abdominals. Feet hip distance apart, take big step forwards. Bending both knees at the same time, lower yourself down keeping your bodyweight centered. You should be pushing the weight trough your front heel and the ball of your back foot. Keep the heel of your back foot raised. Knee alignment is important. When you are at the bottom of your lunge, you need to be able to see the toes of your front foot.
HOW MANY? Do as many of these as you can! Until you feel the burn!
TECHNIQUE : On the edge of a step with your heels hanging over the edge. Keep you knees straight and lower your heels over the edge, then push up again focusing on using your calf muscles.
HOW MANY? : The number you can do will vary from person to person. Try 2-3 sets of however many you can do. If you can do more than 20 easily then it is time to move onto the next level.
TECHNIQUE : There are many different levels of pushups, starting with wall pushups advancing through to 1 armed pushups! LOL Make sure your hands are wider than your shoulders. Brace your abdominals Bring your chest down between your hands
LEVEL ONE: Standing against a wall
LEVEL TWO : Knees on the ground, hips up
LEVEL THREE : Knees on the ground, hips flat
LEVEL FOUR : On your toes
LEVEL FIVE : ONE ARM!!
TRICEPS DIPS http://z.about.com/d/exercise/1/0/z/9/tricepdip.jpg
HOW MANY? : at least 2 sets of 10 - 20..once you can do more, move up a level.
TECHNIQUE : Hands on the edge of something sturdy ie. A chair/couch/coffee table. Lower yourself down by BENDING YOUR ELBOWS. Your should feel the backs of your upper arms working. Make sure you are bending your elbows not just moving through your shoulders.
BEGINNER : Keep your feet close to you
INTERMEDIATE : Move your feet further away from you by straightening your legs
ADVANCED : Put your feet on another raised object.
2-3 sets of at least 12 reps.
HOW MANY? : 2 sets of 20 each side.
TECHNIQUE : On your knees and hands, lift one arm and the opposite leg slowly abd bring back in. If this is too easy try it from your toes and hands.
TECHNIQUE : From your elbows and knees/toes. Make sure your body is flat – bum down! Squeeze your waist as if you were trying to make it as small as possible. STOP if your back starts to hurt in the wrong kind of way. You will be using your back muscles so you will feel something but it shouldn't hurt!
HOLD for 30 secs. If this is easy HOLD for a minute or longer – try and beat your time each time you do it.
SIDE HOVER http://www.amazingabdominals.com/ab_...side_plank.jpg
HOLD FOR as long as you can.
I used preggie bellies dvd
Got it from Rebel sport and I love it.
can use it after pregnancy too!
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