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Your Pregnancy After 35 : Exercise during and after Pregnancy (part 6) - Your Pregnancy Workout

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8. Your Pregnancy Workout

Practice the exercises in the previous section and add the following ones to your routine. You may have to set aside extra time to do these exercises. If you combine them with some form of aerobic exercise, such as walking, swimming or bicycling, you’ll get a thorough workout.

Arm Reaches

Relieves upper backache and tension in shoulders, neck and back
Sit on the floor in a comfortable position. Inhale as you raise your right arm over your head. Reach as high as you can while stretching from the waist. Bend your elbow and pull your arm back down to your side as you exhale. Repeat for your left side. Do 4 or 5 times.

Pelvic Curl

Strengthens abdominal muscles, and relieves back stress
Crouch on your hands and knees, with your back relaxed. Do not arch your back. Inhale and relax. As you exhale, pull your buttocks under and forward until you feel your back straighten at the waist and your abdomen tighten. Hold for a count of 5, then exhale and relax. Do this exercise 4 or 5 times whenever you can.

Tailor’s Seat

Develops pelvic-floor strength
Sit on the floor, bring feet close to your body and cross your ankles. Apply gentle pressure to your knees or the inside of your thighs. Hold for a count of 10, relax and repeat. Do this exercise 4 or 5 times.

Tailor Press

Develops pelvic-floor and quadricep strength
Sit on the floor and bring the soles of your feet together as close to your body as you can comfortably. Place hands under your knees, and gently press down with your knees while resisting the pressure with your hands. Count to 5, then relax. Increase number of presses until you can do 10 presses twice a day.

Shoulder Circles

Relieves upper backache and tension in shoulders, neck and back
Inhale while slowly moving your left shoulder forward and upward, to form the top half of a circle. Slowly move the shoulder to the back then down to complete the circle as you exhale. Repeat with right shoulder. Do 4 or 5 times for each shoulder.

Wall Push-Away

Develops upper-back, chest and arm strength, and relieves lower-leg tension
Stand a couple of feet away from a wall, with your hands in front of your shoulders. Place hands on the wall and lean forward. Bend your elbows as your body leans into the wall. Keep heels flat on the floor. Slowly push away from wall and straighten. Do 10 to 20 times.

Hip and Back Stretch

Reduces back tension, and increases blood flow to the feet
Place your left hand on the back of a chair or on a wall. Lift your right knee to the side of your tummy, and put your right hand under your right thigh. Round your back and bring your head and pelvis forward. Hold position for a count of 4, straighten up, then lower leg. Repeat with left leg. Do 2 or 3 times.

Side Leg Lifts

Tones and strengthens hip, buttock and thigh muscles
Lie on your left side, with your body in alignment. Support your head with your left hand, and place your right hand on the floor in front of you for balance. Inhale and relax. While exhaling, slowly raise your right leg as high as you can without bending your knee or your body. Keep foot flexed. Inhale and slowly lower your leg. Repeat on right side. Do 10 times on each side.

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