Pre-Natal Workout For Expectant Mothers - Part 1

Step 1: You will need

Step 2: Exercise 1, Squats

Step 3: 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 4: 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 5: 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 6: Review

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

Step 7: Exercise 2, Stretching lunge

Step 8: Start position

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

Step 9: 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 10: 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 11: Review

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

Step 12: Exercise 3, cat curls

Step 13: 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 14: 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 15: 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 16: Review

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