Dear ladies, many experts advise you to stay active in pregnancy, unless your doctor tells you otherwise.
Physical activity will make it easier for you to come up with days that are coming, problems with your back and bad sleep, relieve you of tension and stress, will strengthen you for childbirth, speed up and relieve it.
Not all exercises are safe to do during pregnancy, so for my own and baby’s safety, I consulted with Marko Mićovic. Marko is a licensed operating trainer who has trained many pregnant women and who advised me on what exercises to do.
Today, we will write about three exercises that you can do in your living room, and you need to save 20 minutes a day for them.
‘’Dear pregnant women, do not forget to warm up before exercise and to have a bottle of water all the time along with you. If you experience any abdominal pain, stop with exercise. I also recommend you as much easy walking as possible.’’ Marko’s advise.
Biceps folds with dumbbell
photo by Sanda Mokanic
In a standing position, take the dumbbells so that the palms of the hand are turned towards the thighs. The elbow must be attached to the body. Fold your hands in the elbows by raising the dumbbell. At the same time, as you bend your arms, rotate your palms so that they are facing towards the body in the upper position. Tighten the biceps in the upper position, then slowly lower the dumbells into the starting position. Do not forget that the palms must return to the starting position, turning to the thighs. Great practice for your arms. Work from 15 to 20 reps in 4 series.
Plank is useful because it represents a tonic (constant, without muscular limb) contraction of the abdominal muscles. Excess of the lumbar spine is a consequence of the weight of the uterus during the last three months. It is important to keep in mind that there is a stable attitude (lateral stability), that the back is true, the neck is level with the back, the leg is straight, with a concave gluteus and quadriceps. In the picture, the lumbar part is more curved than it should be, because in the second state we do not want a large pressure and contraction to be performed on the abdomen. Keep working 40 to 60 seconds in 4 series.
photo by Sanda Mokanic
The points of the support of this exercise are the knee of one leg and the arm of the opposite side of the body. You lift up, outstretched, opposite legs and arms, taking care that the body is in a correct and stable position, as well as with a plank. Hold in the final position for 2 to 3 seconds, then return and repeat with the other hand and leg. Work 20 reps (10 with one, 10 with another hand and leg) in 4 series.