Exercises for PREGNANT woman...

To ensure that your ‘baby in your tummy become healthy’ you need to do some exercises. Besides that, it will make you become stronger during pregnant. Other than that, this will affect your babies and it will be easier for you to give birth.





IMPORTANT!!! Before you start any exercise program, consult with your health care provider. Your health care provider can give you personal exercise guidelines, based on your medical history.




STRETCHING EXERCISES for PREGNANCT WOMAN...

Here are some simple stretches you can perform before or after exercises and you can do it by your own at home.


a) Neck Rotation:


Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle, and over the left shoulder. Complete four slow rotations in each direction.



b) Shoulder Rotation:

Bring your shoulders forward and then rotate them up toward your ears and then back down. Do four rotations in each direction.




c) Thigh Shift:

Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.



d) Leg Sake:

Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.





e)Ankle Rotation:

Sit with your legs extended and keep your toes relaxed. Rotate your feet by making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left.







f)Swim:


Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times.