5 Best Exercises During Pregnancy

 1. Sumo squats:

 To perform a sumo squat, stand with your feet significantly wider than hip-

distance apart, turn your toes out 45 degrees and hold your hands to your chest.

Lower yourself down by bending your knees and hips, extending your hands out

front. Keep your core tight, back straight and do not let your knees move past

your toes when lowering. The weight should remain in your heels. Once your

thighs are parallel to the floor, root through your heels and rise back up steadily

for one rep. Aim for 20 reps.



2. Side plank: 

Side planks are safe throughout each trimester of pregnancy. They are a great 

way to strengthen your core and do not increase your risk of diastasis recti. Lie

 on your right side, in a straight line from head to feet, resting on your forearm. 

Your elbow should be directly under your shoulder. With your abdominals gently

 contracted, lift your hips off the floor, maintaining the line. Another reason I 

love side planks is the endless variations you can do with them. If you are feeling

 strong, try lifting your top leg and holding the position for 30 seconds. Repeat 

on the other side.

3. Triceps dips on the floor:


Sit on the floor with your legs slightly bent. Place your feet flat on the ground. 

Support your body by placing the hands behind your back with the elbows 

pointing backward and the fingertips pointed toward your body. Keeping the 

back straight, push through the arms until your bottom is off the ground. Your 

starting position should resemble a reverse table top. Slowly bend at the elbow, 

ensuring your elbows do not flare out. When bending your arms, your bottom 

should remain off the ground—the range of motion is small. Push your body up 

again by straightening your elbows. Aim for 15 reps.


4. Stepping lunges: 


This is an excellent exercise because it helps strengthen the major muscles of the

 lower body, which will bear most of the extra weight as your belly grows. To 

begin, stand with your feet about hip width apart. Take a large step forward with

 your left foot. To maintain balance, be careful not to place your left foot directly 

in front of your right foot. Lower your body by bending your knees. Make sure 

your front knee does not go past your front toes. It is important to keep your 

torso upright (perpendicular to the floor), and lower your hips and shoulders 

straight down. Avoid rocking forward. Lower yourself until your front thigh is 

parallel to the floor. Your back knee should not touch the floor. Exhale as you 

return to the start position. Most of your weight should be on your front heel as 

you press directly into the floor with your front foot to return to the start position. 

Repeat with your right foot forward. Aim for 15 lunges on each side.


5. Birthing squat: 

The prenatal birthing squat is an excellent position to release the pelvic ligaments

 and concentrate on the downward force to release. Opening the hips is a great 

way to prepare for and assist delivery of your baby. Aim to hold for 1 minute.

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