10 Pilates Pregnancy Exercises
Pregnancy exercise is important so that you stay fit during pregnancy and prepare your body for birth. We have put together ten pregnancy exercises, which you can use a variety of muscle groups to stronger. Make sure that you do not overexert and care between the individual exercises and sufficient relaxation. Repeat each exercise depending on your fitness level between three and ten times a day. Have fun with our pregnancy freehand exercises!
Warning: exercises in the prone or supine position you should practice from the 16th week of pregnancy. Not before that.
Pregnancy Exercise 1
Sit on the floor, bend your legs and place the soles of your feet together. Make sure that the back remains straight. Embrace your ankles with both hands and pull the feet piece by piece carefully for body zoom. Press these knees slowly toward the floor. In this way you stretch your inner thighs and the pelvic floor.
Pregnancy Exercise 2
Lie flat on your back and put your legs up so that the entire sole of the foot rests on the ground. Tighten now belly, back and buttocks, and then lift it slowly pelvis upwards. Legs and torso should thereby form in a line. Hold this position for ten seconds, and then lower the pool then slowly. The arms are during the exercise in addition to the body and serve as a support.
Pregnancy Exercise 3
Sit on an exercise ball and open the legs as wide as possible. Take support from your hands on the thighs and bob gently on stability ball up and down. After ten paddles, take a short break. Alternatively you can have slowly circling and your pelvis on the ball. This pregnancy exercise will work on your pelvis and your dam.
Pregnancy Exercise 4
Go on all fours. Tilt from this position the pelvis back and bend you piece by piece back to a cat’s back. Hold this position for at least five seconds. Tilt then the pelvis forward and bring your back Angle started again piece by piece in a straight position. Through this practice, you can train your muscles in the abdomen.
Pregnancy Exercise 5
Sit on the ground and stretching out your legs and support hands behind your body. Press the arms now by, so that your body forms a straight line. Tighten abdomen, back and buttocks on. Hold this position for ten seconds, and then lower the body then slowly. If you do not have enough power, press again upwards before the buttocks touching the ground. Put otherwise a little break and do the exercise again by.
Pregnancy Exercise 6
Lie flat on the floor and put your feet on so that the entire sole of the foot rests on the ground. The movement corresponds to the interruption of the urine jet urination. Hold maintains the voltage for at least five seconds. In this way, your pelvic floor muscles work and prevent lowering of the pelvic floor after birth.
Pregnancy Exercise 7
Sit cross-legged. Put your hands at chest level and squeeze the palms firmly together. Hold maintains the voltage for at least ten seconds. Through this exercise, you can strengthen your chest muscles, which is especially important due to the higher weight of the breast.
Pregnancy Exercise 8
Go on all fours. The arms are shoulder width apart, knees hip width open. Now turn one leg straight back out. The leg is in a line with their backs. Make sure that you do not twist your back, but that it remains parallel to the floor. If you want, you can also stretch out the mutual arm straight forward. Hold this position for ten seconds, and then stretch the other leg out. This pregnancy exercise you strengthen your back muscles.
Pregnancy Exercise 9
Sit on the floor and spread your legs. Be sure that the legs are flat on the floor. Now bend your right and try, with the right hand to reach your tightened toe. Perform also the left arm in the direction of the right foot. Hold the position briefly and then change the position. Alternatively, you can use the arms and centered between your feet forward. In this way you stretch the muscles in your legs and lower back.
Pregnancy Exercise 10
At the conclusion of prenatal exercises some relaxation for the body is important. Lie on your back for it and keep your legs on a chair or even better on a fitness ball high. Between upper and lower thigh approximately a right angle should it arise. Hold for a few seconds in this position and feel, are relieved as your back and your spinal discs. Try these exercise and maintain relaxation time between every set. During pregnancy you should maintain a proper diet plan too.