Exercises To Do During Pregnancy

Here are some simple, useful workouts to help make your upper and lower body stronger.

Try to do eight to 15 repetitions of each at least twice a week
Start with one set, and then work up to two sets
As you get more and more pregnant, hold on to the back of a chair if you need extra support during the leg exercises.

Seated high row

Sit on the floor with your legs out in front, knees slightly bent
Keep your back in a neutral, straight position
Wrap a workout tube over your feet at the arches
Cross the tube so it makes an "X" over your legs, and hold a handle in each hand
Pull the handles back, keeping your elbows up and back rather than out to the sides
Your elbows should be tucked in at your ribs and your shoulder blades down
When you've pulled back as far as you can, "scrunch" your shoulder blades toward each other
Return to the starting position and repeat

Sit in a chair or on a bench with your back in a neutral position
Hold a light dumbbell in each hand (one, two, three or five pounds)
Bend your elbows so the weights are at shoulder height and slightly to the side
Breathe out and press straight up above your head, keeping your elbows straight but not locked
Lower with control
Breathe in and repeat
Focus on keeping your back and neck neutral, and your shoulders relaxed
Don't let your neck stick out
Repeat

Stand with your feet about hip width away from each other, knees slightly bent and your back in a neutral position
Hold a dumbbell in each hand (start with three, five or eight pounds) with your hands at your sides, palms facing your thighs
Lift up the weight in your right hand first, turning your wrist toward the right so your palm faces up as you lift the weight toward your shoulder
Rotate back to the left as you lower the weight
Repeat with your left arm, rotating out to the left on the way up and in toward the right on the way down
Change back and forth and do 15 repetitions for each arm

Hold a five- to eight-pound dumbbell in each hand
Stand facing the back of a chair, with your feet more than hip width away from each other, feet and knees turned out
Contract your abdominals and lift your chest, keeping shoulders relaxed
Bend your elbows so the weights are at each shoulder, palms facing in
If you need the support of the chair, do not use weights - hold on to the back of the chair instead
Bend your knees, keeping your feet on the floor, back straight and body weight balanced over your heels
Lower your torso as far as you can without changing your back or hip position
Straighten your knees, squeezing your inner thighs and carry on without pausing, rising up onto the balls of your feet
Lower feet and repeat

Stand with hands on your hips, or hold onto the back of a chair
Shift your weight to your left foot so only the toes of your right foot touch the ground; your right knee is bent
Tighten your abdominals to keep a neutral back and spine, and then bend your left knee as you press your right foot out to the side on a slant
Return your right foot to the start position, straightening your left knee
Repeat, and then switch legs

Get down on all fours
This will help your baby move to the safe head-down position while you do the workout
Keep your weight evenly distributed and your arms straight
Moving slowly, raise your left knee and bring it toward your elbow, then straighten your leg and stretch it out and back
Don't lock your knee or arch your back
Hold for the count of five
Return to start, repeat five to 10 times
Switch legs and repeat

Don't forget to breathe - and always breathe out on the harder part of the exercise
Focus on keeping your stomach muscles tight, which helps keep your back and spine in a neutral, straight position
Never lock your knees; they should always be in a semi-relaxed position

Don't forget to always check with your doctor before starting a workout routine.

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