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Easy Pregnancy Exercises

Sarah Prince
Sarah Prince

This document provides guidance on easy exercises that can be done during pregnancy. It recommends regular exercises like Kegels, squats, and tailor sitting to strengthen the pelvic floor and back muscles. Daily exercises like pelvic thrusts and walking are also encouraged to improve blood flow and help make labor shorter and easier. Following these simple exercises can help pregnant women and their babies stay healthy and prepared for childbirth.

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Easy Pregnancy Exercises Brought to You by MyNaturalBabyBirth.com
What We're Going to Cover Why Exercise? Kegels Squats Tailor Sitting
What We're Going to Cover Pelvic Thrusts Walking Summary References
Why Exercise You Already Know Why...
Why Exercise Makes you and your baby stronger Keeps you both healthy Lower your blood pressure Easier pregnancy, feel better Easier, SHORTER labor & delivery
Kegels Pelvic Floor Muscles
Kegels These are the muscles that stop your urine flow Simply contract them, hold, then relax Easy to do because you can do them anywhere Do many repetitions daily You'll decrease incontinence and likely won't tear
Squats You'll get Amazing Improvement
Squats Stick your butt out like you're going to sit Lower, back strait, head up, knees over toes Replace your bending with squats Do these ALL the time Your back, leg and pelvic muscles will be stronger
Tailor Sitting Also known as Indian-Style
Tailor Sitting Sit on the floor as much as possible this way Opens up pelvic area for birth Completely replace crossing one leg over the other Takes pressure off your back Leg and ankle swelling will go down
Pelvic Thrusts Best done on hands and knees...
Pelvic Thrusts On all fours, let your belly hang Arch your back, thrust pelvis forward Squeeze butt and ab muscles, lifting your belly Do atleast 50 per day It will ELIMINATE your back pain
Walking Take a Friend with You
Walking Increases blood flow, releases endorphins Work up to 30 minutes daily Add hills or inclines to get more out of it Augments a slow or stalled labor Shortens and DECREASES labor pain
Summary So you don't forget...
Summary You already know the benefits of exercise Regularly: Kegels, Squats, Tailor Sitting Daily: Pelvic Thrusts, Walking You will feel better and be stronger Your labor will be SHORTER and EASIER
References 1. http://www.mayoclinic.org/healthy-living/womens-health/in-depth/kegel-exercises/art-20045283 2. http://www.pregnancyexercise.co.nz/dont-squat-during-pregnancy/ 3. http://mynaturalbabybirth.com/bradley-childbirth-method 4. http://mynaturalbabybirth.com/easy-pregnancy-exercises
Keep Exercising! Brought to you by MyNaturalBabyBirth.com

More Related Content

Easy Pregnancy Exercises

  • 1. Easy Pregnancy Exercises Brought to You by MyNaturalBabyBirth.com
  • 2. What We're Going to Cover Why Exercise? Kegels Squats Tailor Sitting
  • 3. What We're Going to Cover Pelvic Thrusts Walking Summary References
  • 4. Why Exercise You Already Know Why...
  • 5. Why Exercise Makes you and your baby stronger Keeps you both healthy Lower your blood pressure Easier pregnancy, feel better Easier, SHORTER labor & delivery
  • 7. Kegels These are the muscles that stop your urine flow Simply contract them, hold, then relax Easy to do because you can do them anywhere Do many repetitions daily You'll decrease incontinence and likely won't tear
  • 8. Squats You'll get Amazing Improvement
  • 9. Squats Stick your butt out like you're going to sit Lower, back strait, head up, knees over toes Replace your bending with squats Do these ALL the time Your back, leg and pelvic muscles will be stronger
  • 10. Tailor Sitting Also known as Indian-Style
  • 11. Tailor Sitting Sit on the floor as much as possible this way Opens up pelvic area for birth Completely replace crossing one leg over the other Takes pressure off your back Leg and ankle swelling will go down
  • 12. Pelvic Thrusts Best done on hands and knees...
  • 13. Pelvic Thrusts On all fours, let your belly hang Arch your back, thrust pelvis forward Squeeze butt and ab muscles, lifting your belly Do atleast 50 per day It will ELIMINATE your back pain
  • 14. Walking Take a Friend with You
  • 15. Walking Increases blood flow, releases endorphins Work up to 30 minutes daily Add hills or inclines to get more out of it Augments a slow or stalled labor Shortens and DECREASES labor pain
  • 16. Summary So you don't forget...
  • 17. Summary You already know the benefits of exercise Regularly: Kegels, Squats, Tailor Sitting Daily: Pelvic Thrusts, Walking You will feel better and be stronger Your labor will be SHORTER and EASIER
  • 18. References 1. http://www.mayoclinic.org/healthy-living/womens-health/in-depth/kegel-exercises/art-20045283 2. http://www.pregnancyexercise.co.nz/dont-squat-during-pregnancy/ 3. http://mynaturalbabybirth.com/bradley-childbirth-method 4. http://mynaturalbabybirth.com/easy-pregnancy-exercises
  • 19. Keep Exercising! Brought to you by MyNaturalBabyBirth.com