Best Exercises During Pregnancy

1) High seated row (strengthens your lats and upper back): Sit on the floor with your legs out in front and your knees slightly bent Maintain a neutral (straight) spine

Wrap an exercise tube around your feet's arches As you cross the tube over your legs, hold a handle in each hand As you pull the handles back, keep your elbows up and back instead of out to the sides 

The upper arms should be perpendicular to the floor, shoulder blades down. After pushing back as far as you can, "scrunch" your shoulder blades together. Repeat the process from the beginning.

2) In order to perform the overhead press (which strengthens your deltoids and triceps), you should sit in a chair or on a bench with your spine in a neutral position.

Hold a light dumbbell (1, 2, 3, or 5 pounds) in each hand. Bend your elbows so the weights are at shoulder height and slightly to one side. 

As you exhale, keep your elbows straight, but do not lock them. Keep your descent under control. Breathe in and out.

Relax your shoulders and keep your spine neutral. Avoid jutting your neck forward. Repetition is key.

3) Strengthens buttocks and hamstrings by crawling on all fours. Distribute your weight evenly and keep your arms straight while you exercise.

(This will encourage your baby to rest in the correct head-down position while you exercise.) Raise your left knee toward your elbow, straighten your leg, and extend it out and back.

You should hold for five counts (don't lock your knees or arch your back). Five to ten times should be repeated. Then repeat the process with the other leg.

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