Pre-Natal Workout For Expectant Mothers - Part 2

Exercise 1, Hip Curls

Step 1: Start position

Start by positioning yourself lying on the mat on your back with your feet flat and shoulder width apart. Keep your knees bent and arms down the side of your body. Palms flat on the floor.

Step 2: Lowering and lifting

Roll you hips backward, until your pelvis is off the floor. Clench your buttocks as you lift. Only your lower back and pelvis should be off the floor.

Now, lower your hips in a reverse motion back to the start position.

Step 3: Breathing

For this exercise, whilst you lower your pelvis you need to breathe in through your nose.

And then when you lift up you need to breathe out through your mouth.

Step 4: Review

Once familiar with the movements, you should perform this exercise for 8 repetitions.

Exercise 2, hip conditioner

Step 1: Start position

Remain lying on the floor on your back, feet together and knees bent.

Step 2: Lowering and lifting

Keep your feet together and lower your knees outward towards the floor as far as is comfortable for you.

Lift your knees up using your inner thigh muscles back to the start position. This should be a controlled movement and you should feel tension in your inner thigh.

Step 3: Breathing

For this exercise, whilst you lower your legs you need to breathe in through your nose.

And then when you lift back up to the first position, you need to breathe out through your mouth.

Step 4: Review

You should perform this exercise for 8 repetitions.

Exercise 3, inner thigh stretch

Step 1: Start position

Sit upright on the mat with your back straight, feet together on the floor with your knees bent. Hold onto your ankles.

Step 2: Lifting and lowering

Keep your feet together and lower your knees outward towards the floor, gently press your elbows downward onto your legs and stretch your inner thigh

Lift your knees up using your inner thigh back to the start position.

Step 4: Breathing

For this exercise, whilst you stretch down to the first position, you need to breathe out through your mouth.

And then when you raise your legs you need to breathe in through your nose.

Step 5: Review

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