The first three months of pregnancy can be very difficult for you because during this time you feel a lot of emotions due to hormonal changes in your body. But still keeping yourself physically fit keeps both you and your baby healthy. As long as you are not told that you are at any risk due to pregnancy, you can follow your regular exercise routine. Because of this, today we are going to tell you about 4 such exercises, with the help of which your baby and you remain healthy.
Pelvic Curl
To do this Exercises, first lie down on your back with your knees bent and then lie down with the legs open as much as the.
– Take a deep breath and get ready. After this, while exhaling, pull your pelvis inward so that your spine can touch the floor.
– Maintain that tuck position as you exhale and roll through the movement so that you are pulling your spine out of that impression, one vertebra at a time.
– Stop when you reach your shoulders.
– Now inhale and while exhaling, bring your body back down and then come to the starting position.
– Do this exercise 15 to 20 times daily and if you want to challenge yourself a little, then join your legs together.
Kneeling Pushup
With the help of this exercise, you can strengthen your upper body and core simultaneously.
- First of all, lie down on your stomach and bring yourself with the help of your hands and knees. Bring your knees up behind the.
- Now lift your abs in the air and slowly bring your chest towards the ground.
- While exhaling, take yourself back to the back.
- In the beginning you can do this 6 to 10 times and then try to repeat it 20 to 24 times daily.
Incline Pushup
- Stand with the help of a railing with your hands at the distance of your shoulders.
- Now taking your body backward, come into the plank position and keep your back in a straight line.
- Now fold your hands and then slowly move your chest towards the railing.
- Now come back to the plank position while straightening your hands back and taking the chest backwards.
- Do 2 sets of 10 to 12 repetitions of this exercises daily.
Squats
The first trimester is the perfect time to do squats. If you have access to a gym, you can also use a leg press machine. You can do squats, especially bodyweight squats, throughout your pregnancy. It also strengthens all the muscles in your lower body, including the quads, glutes and hamstrings, which help protect your back so that you use your legs instead of your back when lifting.
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