The top priority of a pregnant woman is her health as it affects the baby as well. Exercise will help the pregnant woman relieve stress, stay in shape, make her pregnancy stronger, and help in having an easy labor. Getting back in shape after delivery is ensured and all the mood swings are checked as well.
The following exercises can be performed during pregnancy.
Curl And Fit (Strengthens biceps and shoulders
Sit on the edge of a chair with your back straight and feet on the floor. Keep the arms at your sides and hold a 5 pounds weight in each hands with the palms facing down. Bend your elbows (as shown in the picture) so your arms form a 90-degree angle. Lift the weights to shoulder height keeping your elbows bent. Repeat it 4 times.
Plank with strengthen your core, back, and arms
Get down on your knees and keep the wrists under the shoulders. Lift the knees and straighten your legs behind while you form a straight line. Make it sure your back does not arch. Work up to 5 breaths and hold for 1-2.
One Arm Row (Strengthens back, biceps and triceps)
Put your right knee on the chair and left foot on the floor. Bend forward keeping your back parallel to the floor. Place your right hand on the seat of the chair. Hold a 5-6 pound weight in your left hand, extending the arm down parallel to the shoulder. Bend the left elbow up as shown in the picture. Hold for a few seconds, and then return to the starting position. Repeat and switch sides.
Source; themagicoflife
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