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Pre-Natal Workout For Expectant Mothers - Part 1

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Pre-Natal Workout For Expectant Mothers - Part 1

VideoJug present a film designed to help mothers keep fit and healthy whilst pregnant. These series of pre-natal work out exercises for expectant mothers will help them feel healthy throughout the pregnancy.

You will need

  • a bench or chair
  • comfortable clothing
  • foot wear
  • a mat

Exercise 1, Squats


Step 1:

Start position

Start by positioning yourself standing with your feet shoulder width apart. Hold onto the back of a chair or a bench for support.

Step 2:

Lowering and lifting

Slowly bend your knees towards the floor, keeping your weight on the heels as you lower your body down.
Push up from the heels and use your thigh muscles to return to the start position.

Step 3:

Breathing

For this exercise, whilst you lower you need to breathe in through your nose.
And then when you lift up to the first position, you need to breathe out through your mouth.

Step 4:

Review

Once you are familiar with the movements you should perform this exercise for 12 repetitions.

Exercise 2, Stretching lunge


Step 1:

Start position

Stand with feet shoulder width apart. Once again, hold onto a chair or bench if you need some support.

Step 2:

Lowering and lifting

Move one foot forward until your front knee is bent. Make sure your back leg is also bent, and your back thigh is stretched.
Return back to the start position then repeat with your left leg.
Always, keep the front knee behind the toes of your front foot and control the stretch in the back leg.

Step 3:

Breathing

As with exercise, you should breathe in as you lower your body and out through your mouth as you lift your body up.

Step 4:

Review

Once you are familiar with the movements, you should perform this exercise for 6 repetitions on both legs.

Exercise 3, cat curls


Step 1:

Start position

We are going to use the mat in this exercise. Position yourself on the mat on your hands and knees, facing the floor.

Step 2:

Lifting and lowering

Arch your back and neck, then tighten your stomach muscles and clench your bottom muscles.
Then, do the reverse - straighten out your back until it is flat and your spine is straight. This is exercise is a fantastic workout for your lower back and stomach muscles.

Step 3:

Breathing

For this exercise, whilst you arch your back you need to breathe out through your nose.
And then when you make your spine flat you need to breathe in through your nose.

Step 4:

Review

You should perform this exercise for 8 repetitions to finish off the workout.
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Comments


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Anonymous  (278 days ago)

It would be a complete information if there is a note on when to start these workouts. (i.e. during which month of pregnancy)

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healthclubtv  (409 days ago)

blimey whats happened to her lips they huge!

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1 out of 1 person found this comment helpful Anonymous  (470 days ago)

wouaw

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Anonymous  (470 days ago)

Excellent !!!

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Anonymous  (471 days ago)

Great exercise, i like it

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Anonymous  (471 days ago)

Great exercise, i like it

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1 out of 1 person found this comment helpful Anonymous  (472 days ago)

great, now Im kind of sure that my baby will be born safer.

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