Here are three top pregnancy exercises you can do at home to maintain core strength and protect your back. Be sure to perform a warm-up for five minutes before you do these exercises.
Standing Hip Extensions
Start by placing your hands on the back of your hips.
Slowly shift your hips forward using your muscles and your hands. Do NOT flex your lower back.
Only push until a comfortable stretch or range of motion is achieved. Hold for 5 secs and repeat 5-6 times.
Bird dog (opposite arm and leg raise on all fours!)
- Start
by placing yourself on your hands and knees. Draw in your navel
slightly so you feel your abs tighten. Keep shoulders down and away from
ears. - Slowly raise your opposite arm and opposite leg and
extend them out away from the body. Hold for 10 secs and rest for 3
secs. Repeat 6 times. - Return to the starting position and repeat with the other side.
- Always keep this movement slow and controlled. Never flex your lower back.
Left and Right Side Pillar Hold
Lay on the ground on one side. Raise your body using one
forearm and support it in this raise for 10 secs, rest for 3 secs and repeat six times.
Lower your body and repeat on the other side.
Remember to keep your head, neck and body in a straight line. Keep your shoulder down away from ear and the elbow on the floor under shoulder
