Pregnancy Exercises Stretches

Pregnancy Exercise



Pregnancy Exercises Stretches: It must be said that the importance of checking with your health practitioner before and indeed during the course of your pregnancy, is mandatory before beginning any exercises & stretches regime. Be aware if there are problems relating directly to you and your little baby. Perhaps you will need to modify your program in some way.
Acceptable pregnancy exercises includes walking, swimming and yoga. But of course , you’ve arrived at a pilates website and I’m going to show you exercises and stretches, both gentle and more challenging. There are also stretches here that will benefit you.

Pregnancy Exercise

The Benefits of Exercises & Stretches

  • Better Sleep.

  • More energy.

  • Relieves anxiety and stress.

  • Stronger body – particular back.

  • Better restoration of abdominal muscles after birth.

  • Improved posture.

However, there are signs during your pregnancy that you must recognise if an exercise or stretch is inappropriate or even dangerous....

The Problems to be aware of doing pregnancy exercises & stretches...

  • Headaches, pain, vomiting & nausea.

  • Vaginal leakage: Don’t confuse leaky bladder with amniotic fluid that surrounds you baby.

  • Swelling: Hands & feet may swell excessively which is a sign of pre-eclampsia.

  • Dehydration: one of the symptoms here is blurred vision which also can be a sign of pre-eclampsia.

  • Change of body temperature: eg clamminess or cold flushes

  • Heart palpitations


The Exercises

Rules for pregnancy Exercises & Stretches:
  • Don’t get too hot.

  • Don’t overwork. Take plenty of fluids. A healthy diet consisting lot of proteins and vitamins can help to take care of low platelet count.

  • Don’t lie too long flat on your back. This puts too much pressure on a nerve which diminishes blood flow to brain and uterus.

  • Don’t dehydrate – lots of water.

  • For more great info on the subject of vaginal health and hygiene, you'll find the website, Vaginal Health & Hygiene very useful. So very important not to neglect this part of your anatomy.
  • Toddler sleep apnea - for more info in relation to this problem, go to: Toddler Sleep Apnea




Pelvic Floor Anatomy

The best exercises during and after pregnancy are pelvic floor exercises. Go to: PELVIC FLOOR EXERCISES to view information about your pelvic floor & exercise techniques.



Core Strength Pregnancy Exercises: Remember with these 2 – not too long on your back. Maybe 7-8 repetitions. Pregnancy Exercise

Pregnancy Exercises 1: Start with your knees bent and the ball under calves.
Take a breath in and as you exhale, straighten your legs and lift derriere off the floor. Inhale the this plank position, and exhale as you slowly and gently return.
Pregnancy Exercise

Pregnancy Exercises 2: Take a breath in as you roll the ball and your knees to one side.
Exhale on the way back.
Exercise both sides.
Pregnancy Exercise


Pregnancy Lower Back Stretches Here’s a simple & effective lower back stretch. Remember to breathe all the way through your stretches & relax......



Here's a 2 minute video on Lower Back Exercises ideal for pregnancy:




And here's a 2 minute video on the Importance of Pelvic Floor Exercises:




For More Information on Pelvic Floor, go to: Pelvic Floor Technique

Pregnancy Exercises Stretches



Go to My Pilates Exercises Home Page from Pregnancy Exercises Stretches

Videos Over 50s

Over 50? You'll find heaps of great FREE 2-minute videos to help with your exercise routine with full instructions to help you along the way..Click here: Over 50's Workouts


Pilates DVDs

Stretching Exercise DVD

Check out our full body workout DVDs - you're sure to find one that is just right for you. There are 4: Core Strength Exercises, Stability Ball Exercises, Resistance Band Exercises & Stretching Exercises. Click: DVDs