Prenatal Strengthening and Toning Exercises
The exercises shown are sometimes called "functional movement enhancers" because they increase the strength of the muscles that you use for everyday functions such as walking, carrying, lifting, sitting, and standing. The workout can be used alongside walking, swimming, or other cardiovascular exercises and can be done around 2-3 times a week.
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The biceps is an important muscle for carrying and lifting. You can use 3-5 lb (1-2 kg) weights for this sequence if you're a regular exerciser. Stand with feet hip-width apart, knees slightly bent, back straight, and arms at your sides. Breathe in, then exhale as you bend one elbow, raising your hand to shoulder level. Alternate arms until you've done 20 curls each side (40 in total). If you find this easy, try doing a total of 60 curls.
Next: Side Lunges
Excerpted from Pregnancy Day by Day.
Copyright ©2009 Dorling Kindersley Limited.
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