HealthPartners - Your guide to pregnancy

Easy Exercises These 3 stretching and toning exercises don’t take any special preparation, space or equipment. Almost anyone can do them anywhere.

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SQUATS This exercise will help your back and is good practice for properly lifting heavy weights, like your newborn. Always lift heavy objects by keeping your back straight, squatting down, and using your leg muscles to push yourself up. There are 2 types of squat exercises. Try to do both types 3-4 times a day.

STEP 2

STEP 1

Standing squat Stand with your lower and upper back against a wall. Keep your feet hip-width apart and parallel while pressing your heels flat against the floor. Lower your body slowly down the wall, with your hands against it, until you are in a squatting position. Hold for 3-5 seconds. Slowly raise yourself back up. Repeat 5-10 times.

STEP 2

STEP 1

Squat variation Hold on to a heavy piece of furniture that will not tip over. Slowly squat down, keeping your feet hip-width apart, your heels flat on the floor, and your back straight. Let your knees spread open. Hold for 3-5 seconds. Slowly raise yourself back up. Repeat 5-10 times.

KEGEL EXERCISES Kegel exercises tone the muscles in your pelvic area and improve circulation to the vaginal and rectal areas. Continue to do Kegels after you’ve given birth to help speed healing, improve the muscle tone of your vagina, and help prevent urinary leaks. Your goal is to control and relax 3 different sets of pelvic muscles, 1 set at a time.

• First set – Contract your muscles like you are holding back the flow of urine, then relax. • Second set – Tighten your muscles like you are holding back a bowel movement, then relax. • Third set – Contract your vaginal muscles, then relax. It may take some practice to work each of these sets of muscles individually. But keep practicing. Relax and contract each set of muscles separately, contracting them more firmly and longer each time.

34 Your Guide to A Healthy Pregnancy