The Best Exercises for Pregnant Women

By Julia Strachan

These days most folks realize the importance and benefits of regular exercise for pregnant women. It not only helps you avoid those awful back and joint pains, but

can aid in your breathing and help you have a swifter less painful labor. It also stands you in good stead when trying to get back into shape after your baby has been born.

However, there are a number of exercises that are not ideal for pregnant women, as they can put unnecessary strain on you and the baby. These include anything that requires you to:
- Lie on your back - particularly after the first trimester
- Hold your breath for long periods
- Participate in contact sports - Basketball, Football etc.
- Bounce or stretch unnecessarily
- Put undue strain on your abdominal area

Now, before starting any exercise I would always advise that you speak to your doctor first and talk through any exercise routines you may have in mind. They will be able to advise you in your specific case. Once you've checked with your doctor, you can try some of the following 3 best exercises for pregnant women, which can be performed 3 times per week (make sure you always do a 5-10 minute warm-up of brisk walking or cycling to get your blood flowing and avoid any injury). Get ready to be a fit mommy!:

1. Buttock Leg Lifts Exercise For Pregnant Women
Go onto your hands and knees and make sure your back is flat. Lift your right knee forward and then extend your right leg backwards until it is straight. Repeat this exercise 10 times on each leg, always making sure you keep your back straight.

This exercise for pregnant women works your gluteal muscles (i.e. your butt), and if you're feeling adventurous you move your opposite forward in unison with your leg - right leg, left arm; left leg, right arm. (You may feel you look a bit like Superman doing this one :) )

2. Pelvic Tilt Exercise
This is also known as the cat stretch. Whilst on your hands and knees drop your abdominals so that your back arches downwards, then tighten your abdominals upwards so that your back arches upwards slightly as a cat would do. Repeat 10 times in a controlled fashion, always remembering to breath slowly and fully to get the full benefit. This exercise for pregnant women will work your lower back and abdominals.

3. Wall Squats Exercise
This exercise for pregnant women is great for your thighs, lower back and butt. With your feet shoulder width apart and your back against the wall, slowly lower yourself until you are in a squat position (your quads almost at right angles to the floor). Then, under control, slowly come back up to your start position. Inhale on the way down, exhale on the way up. Do this 12-15 times depending on how you feel. It can be performed with or without a "body ball" (those big soft rubber balls you find in the gym, which are good for abdominal exercises).

Bonus Exercise Tip:
All these exercises for pregnant women can be "supercharged" by getting some ankle or wrist weights and strapping them on to increase your effort and the benefit to you and your baby. There's no need to go through your pregnancy feeling overweight, unattractive and lacking energy. There are many simple steps you can take to help you lose excess weight, feel better and take regular exercise.

Find out more great ways to Exercise For Pregnant Women at my website.

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