Benefits of anti natal Benefits of anti natal exercisingexercising

5.Exercise can also ease many of the common 5.Exercise can also ease many of the common Discomforts of pregnancy such as :Discomforts of pregnancy such as :

A.. constipation, back pain, fatigue, leg swelling, A.. constipation, back pain, fatigue, leg swelling, and varicose veinsand varicose veins

B.. Less stress, anxiety, and depressionB.. Less stress, anxiety, and depression

C.. better mental health and emotional well-being C.. better mental health and emotional well-being reduction of the length of labor and decrease in reduction of the length of labor and decrease in delivery complicationsdelivery complications

D.. maintenance or improvement of fitness possible D.. maintenance or improvement of fitness possible prevention of gestational diabetes mellitusprevention of gestational diabetes mellitus

Contraindications with anti Contraindications with anti natal Exercisenatal Exercise

    Absolute:Absolute: .... significant heart disease significant heart disease .... Restrictive lung disease Restrictive lung disease .. .. IncompetentIncompetent cervixcervix .... Multiple gestation at risk for premature labor Multiple gestation at risk for premature labor .... Persistent second or third trimester bleeding Persistent second or third trimester bleeding .. .. PlacentaPlacenta previaprevia after 26 weeks of gestation after 26 weeks of gestation .... Premature labor during the current pregnancy Premature labor during the current pregnancy .... Ruptured membranes Ruptured membranes .. .. Pre-eclampsiaPre-eclampsia/pregnancy-induced /pregnancy-induced

hypertensionhypertension

Angry Cat StretchAngry Cat Stretch

Back & Shoulder StretchBack & Shoulder Stretch

Starting PositionStarting PositionBegin sitting on your knees and facing a chair. The Begin sitting on your knees and facing a chair. The chair should be within arm's reach, at least 1-2 feet chair should be within arm's reach, at least 1-2 feet away from your knees. Reach for the chair with your away from your knees. Reach for the chair with your arms, resting them on the chair seat. Lower your arms, resting them on the chair seat. Lower your shoulders away from your ears. Bend from the waist to shoulders away from your ears. Bend from the waist to create a long, flat back, extending through your arms.create a long, flat back, extending through your arms.

ActionActionEXHALE: Keeping your arms propped on the chair, EXHALE: Keeping your arms propped on the chair, lower your chest towards the ground below until you lower your chest towards the ground below until you feel a stretch across your chest. Hold for 15-30 feel a stretch across your chest. Hold for 15-30 seconds.seconds.

INHALE: Relax and return to the neutral starting INHALE: Relax and return to the neutral starting position.position.

Repeat 2-3 times.Repeat 2-3 times.

Back & Shoulder StretchBack & Shoulder Stretch

Corner StretchCorner Stretch

Starting PositionStarting PositionStand in the corner of a room, facing the walls, feet Stand in the corner of a room, facing the walls, feet planted about 2-3 feet away from the corner. With feet planted about 2-3 feet away from the corner. With feet flat and legs straight, place right palm on the right flat and legs straight, place right palm on the right wall, left palm on the left wall, fingers pointing upward. wall, left palm on the left wall, fingers pointing upward. Your wrists should be in line with your shoulders. Your wrists should be in line with your shoulders.

ActionActionBending at the elbows, lower your body toward the Bending at the elbows, lower your body toward the corner, elbows pointing backward. You should feel this corner, elbows pointing backward. You should feel this stretch across your chest and shoulders. Hold for 15-30 stretch across your chest and shoulders. Hold for 15-30 seconds.seconds.

Repeat 2 times. Repeat 2 times.

Corner StretchCorner Stretch

Mermaid StretchMermaid StretchStarting PositionStarting Position

Begin seated with knees bent and feet flat on the Begin seated with knees bent and feet flat on the ground in front of you, palms flat on the floor at ground in front of you, palms flat on the floor at your sides (not pictured). Press your weight into your sides (not pictured). Press your weight into your hands and swing both legs (knees bent) your hands and swing both legs (knees bent) around to your left side. Your weight should be around to your left side. Your weight should be balanced between your legs and sit bones. Place balanced between your legs and sit bones. Place left hand on your legs or ankles and extend your left hand on your legs or ankles and extend your right arm overhead, palm facing inward.right arm overhead, palm facing inward.

ActionActionLean from the hips over to your left side, Lean from the hips over to your left side, rounding your right arm over your head. Hold for rounding your right arm over your head. Hold for 15-30 seconds, then switch sides.15-30 seconds, then switch sides.

Repeat 2-3 times. Repeat 2-3 times.

Mermaid StretchMermaid Stretch

Neck StretchNeck Stretch

Starting PositionStarting PositionBegin by sitting cross-legged on a mat. Keep torso Begin by sitting cross-legged on a mat. Keep torso upright, shoulders down and back, and spine neutral.upright, shoulders down and back, and spine neutral.

ActionActionWith your left hand, gently grasp the left side of your With your left hand, gently grasp the left side of your head while reaching your opposite hand behind your head while reaching your opposite hand behind your back. Tilt head down towards shoulder until a gentle back. Tilt head down towards shoulder until a gentle stretch is felt. Hold 15-30 seconds. stretch is felt. Hold 15-30 seconds.

Repeat 2-3 times on each side. Repeat 2-3 times on each side.

Neck StretchNeck Stretch

Side-Lying Overhead Side-Lying Overhead Stretch Stretch

Starting PositionStarting PositionBegin lying on your right side, legs extended, Begin lying on your right side, legs extended, bottom arm bent, and top arm placed on the bottom arm bent, and top arm placed on the ground in front of your body for support. Slowly ground in front of your body for support. Slowly bend your right (bottom) knee, sliding your thigh bend your right (bottom) knee, sliding your thigh forward and your foot behind you. forward and your foot behind you.

ActionActionLengthen from your left (top) foot, through your Lengthen from your left (top) foot, through your leg, torso and arm, as your extend it overhead leg, torso and arm, as your extend it overhead (pictured). Hold stretch for 15-30 seconds. (pictured). Hold stretch for 15-30 seconds.

Repeat 2-3 times on each side.Repeat 2-3 times on each side.

Side-Lying Overhead Side-Lying Overhead Stretch Stretch

Butterfly StretchButterfly Stretch

Starting PositionStarting PositionBegin seated with legs extended in front of you. Begin seated with legs extended in front of you. Sit up tall with abs in and shoulders down. Slowly Sit up tall with abs in and shoulders down. Slowly bend knees out to the sides and slide feet in bend knees out to the sides and slide feet in toward your body until the soles of your feet are toward your body until the soles of your feet are touching. touching.

ActionActionMaintaining good posture, lower knees down to Maintaining good posture, lower knees down to the floor (without pushing on them) as far as you the floor (without pushing on them) as far as you can comfortably. Also try pulling your heels in can comfortably. Also try pulling your heels in closer to your body. You should feel a stretch in closer to your body. You should feel a stretch in your inner thighs. Hold for 15-30 seconds. your inner thighs. Hold for 15-30 seconds.

Repeat 2 times.Repeat 2 times.

Butterfly StretchButterfly Stretch

Calf Stretch with WallCalf Stretch with Wall

Starting PositionStarting PositionStand about arm's length away from a wall, facing Stand about arm's length away from a wall, facing it. Extend arms forward, palms facing out, fingers it. Extend arms forward, palms facing out, fingers pointing upward, until your palms are flat on the pointing upward, until your palms are flat on the wall. Feet should be slightly apart, knees soft.wall. Feet should be slightly apart, knees soft.

ActionActionKeeping both feet flat on the floor at all times, step Keeping both feet flat on the floor at all times, step back with the right foot, straightening the right leg back with the right foot, straightening the right leg as you bend the front (left) knee toward the wall. as you bend the front (left) knee toward the wall. Your weight should be balanced between your feet Your weight should be balanced between your feet and hands. Hold stretch for 15-30 seconds. Switch and hands. Hold stretch for 15-30 seconds. Switch sides.sides.

Repeat 2 times.Repeat 2 times.

Calf StretchCalf Stretch with Wall with Wall

Child's PoseChild's Pose

Starting PositionStarting PositionBegin on hands and knees with hands direcly below Begin on hands and knees with hands direcly below shoulders, palms flat, and knees directly below hips. shoulders, palms flat, and knees directly below hips.

ActionActionSlowly extend arms out in front of you as your lower Slowly extend arms out in front of you as your lower your buttocks towards your heels. Allow your head your buttocks towards your heels. Allow your head and arms to settle toward the mat, keeping and arms to settle toward the mat, keeping shoulders pulled down away from your ears. shoulders pulled down away from your ears. Lengthen through the spine as you push your torso Lengthen through the spine as you push your torso back. back.

Hold for 3 deep breaths. Relax, and then repeat 2-3 Hold for 3 deep breaths. Relax, and then repeat 2-3 times. times.

Child's PoseChild's Pose

Hip Flexor StretchHip Flexor StretchStarting PositionStarting Position

Begin with both knees on the floor, and body Begin with both knees on the floor, and body upright. Use the floor or a low piece of furniture for upright. Use the floor or a low piece of furniture for balance (if necessary) and place your right foot in balance (if necessary) and place your right foot in front of you, flat on the floor, knee bent. Your right front of you, flat on the floor, knee bent. Your right knee should be directly over your right ankle, and knee should be directly over your right ankle, and your spine should be upright (pictured). Place your your spine should be upright (pictured). Place your hands on your front thigh or on your hips.hands on your front thigh or on your hips.

ActionAction(Not pictured)(Not pictured)Keeping your torso upright, deepen the bend in Keeping your torso upright, deepen the bend in your right knee (the knee may move in line with your right knee (the knee may move in line with the toe at this point), and lean your hips forward. the toe at this point), and lean your hips forward. You should feel the stretch in your LEFT hip flexor You should feel the stretch in your LEFT hip flexor (upper thigh). Hold for 15-30 seconds, switch (upper thigh). Hold for 15-30 seconds, switch sides. sides.

Repeat 2-3 times.Repeat 2-3 times.

Hip Flexor StretchHip Flexor Stretch

Inner Thigh StretchInner Thigh Stretch

Starting PositionStarting PositionBegin standing with feet slightly wider Begin standing with feet slightly wider than hips. Turn toes outward slightly. than hips. Turn toes outward slightly.

ActionActionKeeping feet flat on the floor, squat Keeping feet flat on the floor, squat straight down, holding onto a wall or straight down, holding onto a wall or sturdy chair for balance, if necessary. sturdy chair for balance, if necessary. Place elbows on thighs, allowing hands to Place elbows on thighs, allowing hands to hang between your feet. Hold for 15-30 hang between your feet. Hold for 15-30 seconds. seconds.

Repeat 2-3 times. Repeat 2-3 times.

Inner Thigh StretchInner Thigh Stretch

Seated Thigh StretchSeated Thigh Stretch

Starting PositionStarting PositionSit on the floor with legs extended. Slide legs out Sit on the floor with legs extended. Slide legs out to the sides as far as comfortable. Your torso to the sides as far as comfortable. Your torso should be upright, shoulders down. Place your should be upright, shoulders down. Place your palms on the floor in front of you, between your palms on the floor in front of you, between your legs.legs.

ActionActionEXHALE: Keeping torso straight, bend forward EXHALE: Keeping torso straight, bend forward from the hips, sliding your hands further forward from the hips, sliding your hands further forward on the floor. You should feel the stretch in your on the floor. You should feel the stretch in your hamstrings and inner thighs.hamstrings and inner thighs.Hold for 15-30 seconds.Hold for 15-30 seconds.

Repeat 2-3 times on each side. Repeat 2-3 times on each side.

Seated Thigh StretchSeated Thigh Stretch

Standing Quadriceps Standing Quadriceps Stretch Stretch

Starting PositionStarting PositionBegin standing next to a sturdy chair or wall. Feet Begin standing next to a sturdy chair or wall. Feet and legs should be together, abs pulled in. Place and legs should be together, abs pulled in. Place your right hand onto the chair or wall for balance. your right hand onto the chair or wall for balance. Grasp your left ankle or foot with your left hand.Grasp your left ankle or foot with your left hand.

ActionActionKeeping back flat and thighs together, gently pull Keeping back flat and thighs together, gently pull your left heel toward your left buttock until you your left heel toward your left buttock until you feel a stretch in the front of your thigh. Hold for feel a stretch in the front of your thigh. Hold for 15-30 seconds.15-30 seconds.

Repeat 2-3 times on each side.Repeat 2-3 times on each side.

Standing Quadriceps Standing Quadriceps Stretch Stretch

Side StretchSide StretchStarting PositionStarting Position

Begin standing with feet hip-width apart, knees Begin standing with feet hip-width apart, knees soft, torso upright, and spine neutral. Place the soft, torso upright, and spine neutral. Place the right hand on the right hip or tuck the right arm right hand on the right hip or tuck the right arm behind the lower back (pictured). Extend your left behind the lower back (pictured). Extend your left arm overhead, hand in line with the shoulder, arm arm overhead, hand in line with the shoulder, arm next to the ear, and palm facing inside.next to the ear, and palm facing inside.

ActionActionKeeping lower body stationary and moving from Keeping lower body stationary and moving from the hips, lean over to the right side, allowing your the hips, lean over to the right side, allowing your upper body and arm to follow. Bend the left elbow upper body and arm to follow. Bend the left elbow slightly and reach overhead and to the side. You slightly and reach overhead and to the side. You should feel this stretch in your left oblique and should feel this stretch in your left oblique and hip.hip.

Hold for 15-30 seconds, return to center, and Hold for 15-30 seconds, return to center, and switch sides.switch sides.

Repeat 2-3 times.Repeat 2-3 times.

Side StretchSide Stretch

Bent Over Row With Bent Over Row With DumbbellDumbbell

Starting PositionStarting PositionBegin by putting your inside knee and hand on the bench. Begin by putting your inside knee and hand on the bench. Your hand should be positioned far enough ahead of your Your hand should be positioned far enough ahead of your knee so that your back is parallel to the bench. Let your knee so that your back is parallel to the bench. Let your arms hang down by your side holding the dumbbell, palm arms hang down by your side holding the dumbbell, palm back.back.

ActionActionLift the dumbbell such that you bring your elbow up even Lift the dumbbell such that you bring your elbow up even with your shoulder. There should be a 90 degree bend in with your shoulder. There should be a 90 degree bend in your elbow. During the upward lift rotate your palms so that your elbow. During the upward lift rotate your palms so that at the top of the exercise your palms are facing towards at the top of the exercise your palms are facing towards your thighs. Lower your arms rotating palms back again your thighs. Lower your arms rotating palms back again completing the rowing motion. Repeat this exercise 10-15 completing the rowing motion. Repeat this exercise 10-15 times for 1 to 2 sets.times for 1 to 2 sets.

Bent Over Row With Bent Over Row With DumbbellDumbbell

Chest Press on BallChest Press on Ball

Starting PositionStarting PositionStart from a seated position on the Swiss ball. Slowly Start from a seated position on the Swiss ball. Slowly walk out until your lower to middle back is supported walk out until your lower to middle back is supported by the ball. Your feet should be slightly further than by the ball. Your feet should be slightly further than hip width apart. Start with the dumbbells at a 90 hip width apart. Start with the dumbbells at a 90 degree angle at your elbow, palms facing away from degree angle at your elbow, palms facing away from your body. your body.

ActionActionEXHALE: Slowly push the weights straight up above EXHALE: Slowly push the weights straight up above your chest, keeping them in line with shoulders. your chest, keeping them in line with shoulders.

INHALE: Slowly lower back to the starting position. INHALE: Slowly lower back to the starting position.

Muscles worked:Muscles worked: Chest, Shoulders, Triceps Chest, Shoulders, Triceps

Chest Press on BallChest Press on Ball

Lateral Raises Lateral Raises

Starting PositionStarting PositionHold weights in hands palms facing your body. Hold weights in hands palms facing your body. Begin with arms to the side with elbows straight Begin with arms to the side with elbows straight but not locked. Have feet shoulder width apart with but not locked. Have feet shoulder width apart with knees slightly bent.knees slightly bent.

ActionActionLift arms out to side, up to shoulder level. Do this Lift arms out to side, up to shoulder level. Do this slowly taking approximately 2 seconds to go up slowly taking approximately 2 seconds to go up and 3 seconds to go down. Keep elbows straight or and 3 seconds to go down. Keep elbows straight or slightly bent and squeeze your shoulder blades slightly bent and squeeze your shoulder blades back and slightly down. Return to the Starting back and slightly down. Return to the Starting Position and repeat. Complete 10 reps, for 1-2 sets. Position and repeat. Complete 10 reps, for 1-2 sets. Waiting between 1-2 minutes between sets.Waiting between 1-2 minutes between sets.

Muscles worked:Muscles worked: Shoulders Shoulders

Lateral Raises Lateral Raises

Modified PushupModified Pushup

Starting PositionStarting PositionBegin by getting down on yours hands and knees Begin by getting down on yours hands and knees with your hands just outside shoulder width and with your hands just outside shoulder width and slightly forward of your shoulders. Your knees slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral your abdomen tight and your spine in a neutral position. position.

ActionActionINHALE: Bend your elbows and lower chest to 90 INHALE: Bend your elbows and lower chest to 90 degrees at the elbows.degrees at the elbows.

EXHALE: Push up so that your arms are straight, EXHALE: Push up so that your arms are straight, making sure your elbows aren’t completely making sure your elbows aren’t completely locked. locked.

Try doing 1-2 sets of 10-15 repetitions.Try doing 1-2 sets of 10-15 repetitions.

Muscles worked:Muscles worked: Chest, Shoulders, Triceps Chest, Shoulders, Triceps

Modified PushupModified Pushup

Seated Overhead Dumbbell Seated Overhead Dumbbell PressPress

Starting PositionStarting PositionBegin by sitting on top of the Swiss ball with your Begin by sitting on top of the Swiss ball with your feet firmly planted on the ground. Keep your feet firmly planted on the ground. Keep your abdominal muscles tight and hold dumbbells to abdominal muscles tight and hold dumbbells to the side of your head, palms facing away from the side of your head, palms facing away from your body, and elbows at 90 degrees.your body, and elbows at 90 degrees.

ActionActionEXHALE: Raise dumbbells above your head, EXHALE: Raise dumbbells above your head, keeping palms in line with your shoulders. Your keeping palms in line with your shoulders. Your arms and back should be as straight as possible arms and back should be as straight as possible and you should not lock your elbows. and you should not lock your elbows.

INHALE: Lower the dumbbells back down to the INHALE: Lower the dumbbells back down to the starting position to complete one rep. starting position to complete one rep.

Repeat 10-15 repetitions for 1-2 sets. Repeat 10-15 repetitions for 1-2 sets.

Muscles workedMuscles workedShouldersShoulders

Seated Overhead Dumbbell Seated Overhead Dumbbell PressPress

Seated RowsSeated RowsStarting PositionStarting Position

Sit on floor with knees slightly bent, feet hip-width Sit on floor with knees slightly bent, feet hip-width apart. Keep back straight, abs in, and heels on the apart. Keep back straight, abs in, and heels on the floor. Loop band around the soles of the feet, floor. Loop band around the soles of the feet, holding one end of the band in each hand, palms holding one end of the band in each hand, palms facing down.facing down.

ActionActionEXHALE: Pull hands toward chest so elbows and EXHALE: Pull hands toward chest so elbows and fists are at or near shoulder level, pinching shoulder fists are at or near shoulder level, pinching shoulder blades together at the end of the movement. blades together at the end of the movement.

INHALE: Slowly return to starting position to INHALE: Slowly return to starting position to complete one repetition.complete one repetition.

Repeat for 10-15 repetitions, 1-2 sets. Repeat for 10-15 repetitions, 1-2 sets.

Muscles worked:Muscles worked: Upper back, TricepsUpper back, Triceps

Seated RowsSeated Rows

Lunge with Biceps CurlLunge with Biceps CurlStarting PositionStarting Position

Stand with your feet about 6 inches apart from each other, Stand with your feet about 6 inches apart from each other, toes pointed forward. Grasp one dumbbell in each hand, toes pointed forward. Grasp one dumbbell in each hand, arms hanging at your sides with palms facing outward. Tuck arms hanging at your sides with palms facing outward. Tuck your elbows into the sides of your torso for support.your elbows into the sides of your torso for support.

ActionActionEXHALE: Step forward with one leg and lower your body to EXHALE: Step forward with one leg and lower your body to 90 degrees at both knees as you curl the dumbbells to your 90 degrees at both knees as you curl the dumbbells to your shoulders. Step out far enough (about 2-3 feet) to allow shoulders. Step out far enough (about 2-3 feet) to allow your back knee to drop straight down. Keep your weight on your back knee to drop straight down. Keep your weight on your heels and don’t allow your front knee to cross the your heels and don’t allow your front knee to cross the plane of your toes. plane of your toes.

INHALE: Use your legs to push up and back to the starting INHALE: Use your legs to push up and back to the starting position as you lower the weights back down to your sides. position as you lower the weights back down to your sides.

Repeat 10-15 repetitions with the same leg, and switch Repeat 10-15 repetitions with the same leg, and switch sides for the following set. sides for the following set.

Muscles worked: Biceps, Quads, GlutesMuscles worked: Biceps, Quads, Glutes

Lunge withLunge with Biceps Curl Biceps Curl

Overhead Triceps ExtensionOverhead Triceps Extension

Starting PositionStarting PositionThis exercise takes balance and draws core This exercise takes balance and draws core stabilizer muscles. Begin by centering the ball stabilizer muscles. Begin by centering the ball comfortably in the middle of your upper back. You comfortably in the middle of your upper back. You should be holding the dumbbells on each side of should be holding the dumbbells on each side of your head with a 90 degree angle in your elbows.your head with a 90 degree angle in your elbows.

ActionActionKeeping your elbows stationary, straighten your Keeping your elbows stationary, straighten your arms such that gravity offers the extra resistance. arms such that gravity offers the extra resistance. The dumbbells should be directly over your head The dumbbells should be directly over your head at the top of this exercise. Slowly lower to at the top of this exercise. Slowly lower to Starting Position and repeat. Complete 10-15 Starting Position and repeat. Complete 10-15 repetitions and 1-2 sets.repetitions and 1-2 sets.

Muscles worked:Muscles worked: TricepsTriceps

Overhead Triceps ExtensionOverhead Triceps Extension

Triceps Extension Triceps Extension Starting PositionStarting Position

Hold one dumbbell in each hand, elbows bent to Hold one dumbbell in each hand, elbows bent to 90 degrees, palms facing each other. With both 90 degrees, palms facing each other. With both feet pointing forward, step right foot slightly in feet pointing forward, step right foot slightly in front of left foot, keeping right knee soft. Lean front of left foot, keeping right knee soft. Lean over slightly from the hips.over slightly from the hips.

ActionActionEXHALE: Push weight onto right foot as you EXHALE: Push weight onto right foot as you extend left leg behind you. Simultaneously extend left leg behind you. Simultaneously extend from the elbows, as if reaching your extend from the elbows, as if reaching your pinkies toward the ceiling behind you.pinkies toward the ceiling behind you.

INHALE: Lower left leg back to the ground as you INHALE: Lower left leg back to the ground as you bend the elbows, returning weight to the starting bend the elbows, returning weight to the starting position.position.

Muscles worked:Muscles worked: Triceps, GlutesTriceps, Glutes

Triceps Extension Triceps Extension

Adduction & Abduction with Adduction & Abduction with BandBandStarting PositionStarting Position

Secure one end of the band to a sturdy object Sit Secure one end of the band to a sturdy object Sit upright extending legs in front of you. Attach upright extending legs in front of you. Attach handle of band around your right shoe or ankle as handle of band around your right shoe or ankle as pictured Keep both hands out to your side and near pictured Keep both hands out to your side and near your hips for balance.your hips for balance.

ActionActionTo work your inner right thigh keep your toes To work your inner right thigh keep your toes pointed upward and sweep your right leg toward or pointed upward and sweep your right leg toward or across the midline of the body Slowly return to the across the midline of the body Slowly return to the starting position and repeat 10-15 times for one starting position and repeat 10-15 times for one set. set.

To work your outer left thigh start in the same To work your outer left thigh start in the same position but attach the band to your left foot or position but attach the band to your left foot or ankle Keeping your toes pointed upward start from ankle Keeping your toes pointed upward start from the midline of the body and move your left leg out the midline of the body and move your left leg out to the left side of your body Slowly return to start to the left side of your body Slowly return to start and repeat 10-15 times per set.and repeat 10-15 times per set.

Muscles worked: Inner and Outer thighs, Hips Muscles worked: Inner and Outer thighs, Hips

Adduction & Abduction with Adduction & Abduction with BandBand

Forward LungesForward LungesStarting PositionStarting Position

Stand with your feet about 6 inches apart from Stand with your feet about 6 inches apart from each other toes pointed forward. Hold onto a chair each other toes pointed forward. Hold onto a chair or wall for balance. or wall for balance.

ActionActionINHALE: Step forward with one leg and lower your INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out body to 90 degrees at both knees. Don’t step out too far. There should be 2-3' between your feet at too far. There should be 2-3' between your feet at this point. Keep your weight on your heels and this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your don’t allow your knees to cross the plane of your toes. toes.

EXHALE: Push up and back to the starting position EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, to complete one rep. Repeat all reps on one leg, then switch to complete one set. then switch to complete one set.

Try to do 10-15 repetitions, 1-2 sets per session.Try to do 10-15 repetitions, 1-2 sets per session.

Muscles workedMuscles worked:: Quads, Glutes, Hamstrings Quads, Glutes, Hamstrings

Forward LungesForward Lunges

Lying AbductionLying AbductionStarting PositionStarting Position

Begin by laying on your side with your body Begin by laying on your side with your body straight. Use your elbow to lean on and support straight. Use your elbow to lean on and support your upper body. your upper body.

ActionActionWith this exercise you will be both lifting your leg With this exercise you will be both lifting your leg and flexing your foot. With your foot naturally and flexing your foot. With your foot naturally positioned, bring the top leg straight up about six positioned, bring the top leg straight up about six inches away from your lower leg. Next, lower it inches away from your lower leg. Next, lower it back down without resting it on the bottom leg. back down without resting it on the bottom leg. Repeat rapid lifts about 20 times. Then point your Repeat rapid lifts about 20 times. Then point your flexed foot down (away from you) and repeat lifts flexed foot down (away from you) and repeat lifts 20 more times. Then position your top leg, foot 20 more times. Then position your top leg, foot flexed toward you as far as it goes comfortably. flexed toward you as far as it goes comfortably. Repeat 20 more times. Do entire series of exercises Repeat 20 more times. Do entire series of exercises on both legs 1-2 sets. on both legs 1-2 sets.

Muscles worked:Muscles worked: Outer thigh, HipsOuter thigh, Hips

Lying AbductionLying Abduction

Side LungesSide LungesStarting PositionStarting Position

Stand straight with feet 12 inches apart and legs Stand straight with feet 12 inches apart and legs straight but not locked. Hold a dumbbell in each straight but not locked. Hold a dumbbell in each hand palms facing in.hand palms facing in.

ActionActionTake one large step forward with your right leg. Take one large step forward with your right leg. Slowly lower your body straight down, allowing Slowly lower your body straight down, allowing the back leg to bend and stopping when a 90 the back leg to bend and stopping when a 90 degree angle is reached with the front leg. Push degree angle is reached with the front leg. Push body up, stepping back to the starting position. body up, stepping back to the starting position. For the side lunge follow the same technique but For the side lunge follow the same technique but instead of stepping forward step out at a 45 instead of stepping forward step out at a 45 degree angle from the starting position. Alternate degree angle from the starting position. Alternate sides and exercises doing 10 to 15 reps for 1 to 2 sides and exercises doing 10 to 15 reps for 1 to 2 sets.sets.

Muscles workedMuscles worked Quads, Glutes, Inner thighQuads, Glutes, Inner thigh

Side LungesSide Lunges

Step-UpsStep-UpsStarting PositionStarting Position

Stand about a foot in front of a step or riser that Stand about a foot in front of a step or riser that is about 12-18 inches high. Your feet should be a is about 12-18 inches high. Your feet should be a little less than shoulder-width apart. Allow your little less than shoulder-width apart. Allow your arms to hang comfortably down by your sides. arms to hang comfortably down by your sides. They will stay in this position during the exercise.They will stay in this position during the exercise.

ActionActionKeep your back straight and step on the riser with Keep your back straight and step on the riser with your right foot. With a steady and controlled your right foot. With a steady and controlled motion slowly pull yourself up onto the bench motion slowly pull yourself up onto the bench using only your right foot. Step off the bench with using only your right foot. Step off the bench with your left foot first and then the right foot until you your left foot first and then the right foot until you are again standing in front of the riser. Repeat are again standing in front of the riser. Repeat but this time starting with your left foot first again but this time starting with your left foot first again concentrating on lifting your body up with the left concentrating on lifting your body up with the left leg. Do the same number of repetitions for each leg. Do the same number of repetitions for each foot alternating each repetition. Do approximately foot alternating each repetition. Do approximately 20 to 30 total repetitions resting for 2 minutes 20 to 30 total repetitions resting for 2 minutes between sets. Do 1 to 2 sets.between sets. Do 1 to 2 sets.

Step-UpsStep-Ups

……

Post Pregnancy Post Pregnancy Exercise Exercise

StretchingStretchingBasic Breath (Postpartum)Basic Breath (Postpartum)

Starting PositionStarting PositionLie on your back, arms resting on your belly, Lie on your back, arms resting on your belly, knees bent, feet flat on the floor. Breathe knees bent, feet flat on the floor. Breathe normally a few times. Don't flatten your back or normally a few times. Don't flatten your back or tilt your pelvis, but try to maintain the natural tilt your pelvis, but try to maintain the natural curve of your lower back. Breathe slowly and curve of your lower back. Breathe slowly and deeply. deeply.

ActionActionTake a deep breath and tighten your abdominal Take a deep breath and tighten your abdominal muscles as you exhale, pulling your navel toward muscles as you exhale, pulling your navel toward your spine. Concentrate on contracting the your spine. Concentrate on contracting the muscles below the belly button without flattening muscles below the belly button without flattening the back. the back.

Basic Breath (Postpartum)Basic Breath (Postpartum)

Biceps and Shoulder Biceps and Shoulder StretchStretch

Starting PositionStarting PositionBegin this stretch in a standing position with Begin this stretch in a standing position with your feet approximately shoulder width your feet approximately shoulder width apart. Clasp your hands together behind apart. Clasp your hands together behind your back.your back.

ActionActionRoll your chest out and raise your arms up Roll your chest out and raise your arms up towards the ceiling. Hold and then relax. towards the ceiling. Hold and then relax. Repeat twice, holding each stretch Repeat twice, holding each stretch approximately 12 to 15 seconds approximately 12 to 15 seconds

Biceps andBiceps andShoulder StretchShoulder Stretch

Chest Stretch with Resistance Chest Stretch with Resistance BandBand

Starting PositionStarting PositionStand in a comfortable position, legs Stand in a comfortable position, legs staggered, abs engaged, knees slightly bent, staggered, abs engaged, knees slightly bent, toes pointing forward. Grab the ends of the toes pointing forward. Grab the ends of the resistance band and extend your arms resistance band and extend your arms overhead, keeping your hands in line with the overhead, keeping your hands in line with the shoulders, elbows soft, palms facing forward shoulders, elbows soft, palms facing forward (not pictured). (not pictured).

ActionActionPull your arms further apart to open up the Pull your arms further apart to open up the chest and allowing the band to move further chest and allowing the band to move further behind your head. Your wrists might rotate behind your head. Your wrists might rotate slightly outward, but try to keep your wrists in slightly outward, but try to keep your wrists in line with your forearms. Breathe steadily. Hold line with your forearms. Breathe steadily. Hold stretch for 10-30 seconds, repeating 1-3 times.stretch for 10-30 seconds, repeating 1-3 times.

Chest Stretch with Resistance Chest Stretch with Resistance BandBand

Hamstring StretchHamstring Stretch

Starting PositionStarting PositionBegin standing with both feet on the Begin standing with both feet on the ground, shoulder width apart.ground, shoulder width apart.

ActionActionSlowly lower your upper body by bending Slowly lower your upper body by bending at the waist and dangling your arms down at the waist and dangling your arms down towards your feet. Attempt or touch your towards your feet. Attempt or touch your toe and hold the position for 12 to 15 toe and hold the position for 12 to 15 seconds. Repeat two times.seconds. Repeat two times.

Hamstring StretchHamstring Stretch

Lower Shoulder Stretch Lower Shoulder Stretch

Starting PositionStarting PositionBegin this stretching exercise in a standing Begin this stretching exercise in a standing position with your feet shoulder width apart.position with your feet shoulder width apart.

ActionActionBring one arm directly across your body and Bring one arm directly across your body and hold it tight with the opposite arm. Pull the hold it tight with the opposite arm. Pull the opposite arm to your body, hold for opposite arm to your body, hold for approximately 12 to 15 seconds and relax. approximately 12 to 15 seconds and relax. Repeat this stretch twice for each arm, Repeat this stretch twice for each arm, alternating between arms.alternating between arms.

Lower ShoulderLower Shoulder Stretch Stretch

Lunging Calf StretchLunging Calf Stretch

Starting PositionStarting PositionThis exercise is done in a standing This exercise is done in a standing position. You will begin with feet shoulder position. You will begin with feet shoulder width apart.width apart.

ActionActionStep forward in a half lunge, the back foot Step forward in a half lunge, the back foot is in a fixed position with the knee slightly is in a fixed position with the knee slightly bent. Stretch the back calf by bending and bent. Stretch the back calf by bending and straitening your back leg while remaining straitening your back leg while remaining in the half lunge position. Repeat twice in the half lunge position. Repeat twice with each leg, alternating legs. Hold each with each leg, alternating legs. Hold each stretch approximately 12-15 seconds.stretch approximately 12-15 seconds.

Lunging Calf StretchLunging Calf Stretch

Partner SquatsPartner SquatsStarting PositionStarting Position

Start facing your partner, about 2 arms-Start facing your partner, about 2 arms-lengths away. Both partners' feet should lengths away. Both partners' feet should be flat on the floor, turned out slightly, and be flat on the floor, turned out slightly, and placed below (or slightly wider than) the placed below (or slightly wider than) the hips. Extend arms forward and grab each hips. Extend arms forward and grab each other's hands. other's hands.

ActionActionSlowly bend the knees (pointed outward) Slowly bend the knees (pointed outward) and lower your body as far as you can and lower your body as far as you can down towards the floor. You should have a down towards the floor. You should have a natural, comfortable stopping point at the natural, comfortable stopping point at the end of the motion. Hold stretch for 15-30 end of the motion. Hold stretch for 15-30 seconds and return to standing.seconds and return to standing.

Repeat 2-3 times.Repeat 2-3 times.

Partner SquatsPartner Squats

Partner Surrender StretchPartner Surrender StretchStarting PositionStarting Position

Begin seated on the floor facing your partner. Both Begin seated on the floor facing your partner. Both partners should slide their legs outward, as far as partners should slide their legs outward, as far as comfortable, while maintaining straight legs and comfortable, while maintaining straight legs and soft knees. The soles of your feet should touch your soft knees. The soles of your feet should touch your partner's. Toes can point upward or slightly partner's. Toes can point upward or slightly outward. outward.

Partner #1 (pictured on the left) should grab the Partner #1 (pictured on the left) should grab the hands or wrists of Partner #2 (pictured on the right). hands or wrists of Partner #2 (pictured on the right).

ActionActionEXHALE: Keeping back straight and knees soft (but EXHALE: Keeping back straight and knees soft (but not locked or overly bent), Partner #2 leans forward not locked or overly bent), Partner #2 leans forward from the hips with the help of Partner #1. Relax into from the hips with the help of Partner #1. Relax into the stretch with the help of your partner. Hold for the stretch with the help of your partner. Hold for 15-30 seconds. Partners then switch roles.15-30 seconds. Partners then switch roles.

Repeat 2-3 times.Repeat 2-3 times.

Partner Surrender StretchPartner Surrender Stretch

Partner Twisting ActionPartner Twisting ActionStarting PositionStarting Position

Partners sit back to back, knees bent and Partners sit back to back, knees bent and ankles crossed. Maintain back-to-back ankles crossed. Maintain back-to-back contact from buttocks to head. Sit upright contact from buttocks to head. Sit upright with a neutral spine, and shoulders down with a neutral spine, and shoulders down away from the ears.away from the ears.Extend arms to the sides, pressing the Extend arms to the sides, pressing the backs of your hands to your partner’s. backs of your hands to your partner’s.

ActionActionBoth partners twist their trunks to the right, Both partners twist their trunks to the right, allowing arms, head, and eyes to follow. allowing arms, head, and eyes to follow. Hold for 5-10 seconds. Rotate back to Hold for 5-10 seconds. Rotate back to center, then repeat to the left.center, then repeat to the left.

Repeat 5 times Repeat 5 times

Partner Twisting ActionPartner Twisting Action

Quad StretchQuad Stretch

Starting PositionStarting PositionBegin by standing with both your feet Begin by standing with both your feet shoulder width apart and your upper body shoulder width apart and your upper body erect. There should be a slight bend in the erect. There should be a slight bend in the knees.knees.

ActionActionBring one leg behind your back and grab it Bring one leg behind your back and grab it with your arm on the same side, behind the with your arm on the same side, behind the buttocks. Hold for 12 seconds and switch buttocks. Hold for 12 seconds and switch legs. Repeat this stretch twicelegs. Repeat this stretch twice..

Quad StretchQuad Stretch

Stretch Out the Kinks Stretch Out the Kinks (Postpartum)(Postpartum)

Triceps StretchTriceps Stretch

Starting PositionStarting PositionBegin this stretch by standing with both Begin this stretch by standing with both feet shoulder width apart and one arm feet shoulder width apart and one arm extended above your head.extended above your head.

ActionActionBend the extended arm so that you are Bend the extended arm so that you are reaching down the center of your back reaching down the center of your back with your hand. Hold that arm down at the with your hand. Hold that arm down at the elbow with your other hand. Hold for 12 elbow with your other hand. Hold for 12 seconds and switch arms. Alternate arms, seconds and switch arms. Alternate arms, repeating twice for each arm.repeating twice for each arm.

Triceps StretchTriceps Stretch

ChestChest Flys On Flys On Ball Ball

Chest Press with BabyChest Press with Baby

Lat Pulldown Lat Pulldown with Resistancewith Resistance Band Band

Rear Fly withRear Fly with Resistance Band Resistance Band

ReverseReverse Flys Flys On Ball On Ball

Shoulder PressShoulder Press with Ball with Ball & Dumbbells& Dumbbells

UprightUpright Dumbbell Dumbbell RowsRows

Standing RowsStanding Rows with Resistance with Resistance Band Band

……

Lower Body Lower Body Exercise Exercise

Baby Hip BridgesBaby Hip Bridges

Lunges with Baby CarrierLunges with Baby Carrier

Starting PositionStarting PositionThis exercise uses a front pack carrier. Stand tall This exercise uses a front pack carrier. Stand tall with your abs engaged to support your body. Step with your abs engaged to support your body. Step your right leg forward and left leg back so that your right leg forward and left leg back so that you have a wide distance between your feet.you have a wide distance between your feet.

ActionActionINHALE: Lower straight down towards the floor by INHALE: Lower straight down towards the floor by bending both knees. Your front knee should bend bending both knees. Your front knee should bend about 90 degrees and stay aligned with the ankle about 90 degrees and stay aligned with the ankle below it. Your back knee should lower straight below it. Your back knee should lower straight down towards the floor. EXHALE: Push straight down towards the floor. EXHALE: Push straight back up to the starting position to complete one back up to the starting position to complete one rep. Aim for 1-3 sets of 10-15 repetitions on each rep. Aim for 1-3 sets of 10-15 repetitions on each side.side.

Lunges withLunges with Baby Carrier Baby Carrier

Plie Squat with Baby Plie Squat with Baby CarrierCarrier

Starting PositionStarting PositionStand with feet wider than shoulders, Stand with feet wider than shoulders, knees slightly bent, toes turned outward. knees slightly bent, toes turned outward. Make sure your knees and toes are Make sure your knees and toes are pointing in the same direction. Engage pointing in the same direction. Engage your abs and keep your torso tall.your abs and keep your torso tall.

ActionActionINHALE: Squat straight down until thighs INHALE: Squat straight down until thighs are nearly parallel to the floor. Make sure are nearly parallel to the floor. Make sure your knees are not reaching past your your knees are not reaching past your toes. EXHALE: Squeeze glutes as you toes. EXHALE: Squeeze glutes as you straighten legs to starting position to straighten legs to starting position to complete one rep. Aim for 1-3 sets of 10-complete one rep. Aim for 1-3 sets of 10-15 repetitions. 15 repetitions.

Plie SquatPlie Squat with Baby Carrier with Baby Carrier

Squats withSquats with Baby Carrier Baby Carrier