Flexibility and strength can be increased through exercise for pregnant women.  You should consult with a well qualified prenatal exercise for pregnant women instructor if you feel that you are not performing any of the exercises properly.

Flying Arm

This exercise for pregnant women focuses on stretching the arms and upper back.

  • Raise your arms up over your head with your palms facing each other and elbows straight.  Hold the position of this exercise for pregnant women for 20 seconds and then lower your arms to your sides.
  • Bring the backs of your hands as close as you can behind your back.  Repeat both stretches five times.

Pelvic Tilt

Building posture by strengthening back and abdominal muscles is done with this exercise for pregnant women.

  • Lie flat on a mat with your knees bent.
  • Breathe in through your nose and tighten your buttocks and abdominal muscles.
  • Tilt your pelvis upward and flatten your lower back into the floor.  It is important during this exercise for pregnant women that you do not bulge your stomach or arch your back.
  • Hold for a five count while slowly exhaling.
  • Relax and repeat five times.

Calf Stretch

This is an important exercise for pregnant women, if you are plagued with nightly leg cramps during pregnancy.

  • To begin this exercise for pregnant women, face a wall and step one heel behind you, keeping your heel pressed into the floor.
  • Hold this stretch for 30 seconds.
  • Switch legs and repeat this exercise for pregnant women five times on each leg.

Sit-up

This exercise for pregnant women helps keep your abdominal muscles strong to carry the baby and help with back pain.

  • Lie flat on the mat to begin this exercise for pregnant women with your knees bent and hands behind your head.
  • Inhale through your nose.
  • As you exhale through your mouth, slowly tuck your chin toward your chest, lifting up your shoulders to a 45 degree angle and then lower back down.

It is important when performing an abdominal exercise for pregnant women that you stay on top of these regularly.  Without strong core muscles you can experience a separation in your abdominal muscles.  Hormones cause a seam running down your stomach to stretch for the baby.  If your muscles are weak, this can separate causing increased backaches so abdominal exercises for pregnant women are crucial.