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Pregnancy Exercises & Workouts - Exercises & Workouts
Pregnancy Exercises & Workouts - Exercises &
Workouts
Pelvic Tilt (first trimester only):
- Start on the hands and knees.
- Head in alignment with the spine.
- Back straight.
- Contract the abdominals and point the tailbone to the floor.
- Hold for a count of three and release.
- Relieves low backaches and strengthens the abdominals by maintaining
proper alignment of the pelvis.
Crunches (up to second trimester):
- Crunches with a pillow support (shoulders elevated above the
heart).
Let-Backs (up to second trimester):
- Sit with knees bent and hands around the knees for support
- Contract the abdominals and curl the spine while leaning back
as far as the arms will allow.
- Alternate with oblique curls using pillow support.
C-Curves (up to third trimester):
- Kneel on the floor on all fours or with elbows on a chair seat
for support.
- Inhale and contract the abdominals while creating a "C"
shape with the spine.
- Exhale and release.
Side C-Curves (up to third trimester):
- Lie on the left side with the upper hand on the floor for support.
- Contract the abdominals and bring the knees to the chest.
- Exhale and release.
Fitness Guide
& Training Manual - Main Page
Content Provided by International Fitness Association
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