Two great exercises to incorporate into your prenatal workouts are pushups and squats. Pushups on your knees strengthen the entire upper body and core, while wide stance squats tone the legs, buttocks and pelvic floor. Aim to do these exercises 2 times per week for 3 or 4 sets of 12.
Squats – see previous blog
- Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.
- Keep your legs straight and your toes tucked under your feet (or if using the knee option, keep a straights line from your knees up to your shoulders, and back of the head).
- Slowly lower the body to the ground, bending your elbows. Your range of motion will become smaller and smaller as your belly grows. Pushups can also be done standing using a wall for more comfort.
- Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.
Exhale as your arms straighten out.