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
-
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.
