Exercise for 8 months pregnancy

These pregnancy exercises make it easy to strengthen the whole body with simple movements you can do at home.

Experts agree that while you wait, it is essential to keep moving: Pregnant women who exercise and, after childbirth, a faster return to shape before pregnancy.

Being in shape does not have to mean a big commitment or fancy. It is easy, can be done at home, and is safe to do every trimester.

Be sure to do the movements in the order shown, and for best results, do the exercise every other day. Check with your GP before starting any exercise program.

Plié

Stand parallel to the back of a solid chair with your hand resting on it. Have your feet parallel and apart in hip distance.

Have your toes and knees turned out to 45 degrees, pull the navel up and in. Bend your knees, lowering your upper body as low as possible while keeping your back straight [shown]. Return to the starting position when straightening your legs. Repeat for reps.

Strengths: Quadriceps, hamstrings, buttocks and improves balance.

Lateral inner and outer thighs

On your right side, support your head with the forearm, right leg bent at a 45-degree angle, and left leg straight. Place the opposite arm on the floor for stability. Lift the left leg to about hip height and repeat for repetitions.

Then bend your left knee and let it rest on top of the pillows for support. Straighten the right leg and lift it as high as possible for repetitions [shown]. Change sides and repeat for reps.

Strengths: Core and inner thighs.

Plank

Go down on hands and knees, wrists just below shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Do not bend your back or let your stomach sink [shown].

Hold for 1 to 2 breaths, and work up to 5 breaths.

Strengths: Core, arms, and back.

Curl and lift

Sit on a chair, arms along the sides. Hold a weight of 5 to 8 pounds in each hand, palms facing your body. Bend your elbows so that your arms form a 90-degree angle.

Lower your arms to the sides and straighten out to return to the starting position. Then, while keeping your elbows bent, lift the weights to shoulder height. Repeat for reps.

Strengths: Biceps and shoulders.

One-arm row

Use a solid chair and place your right knee on the seat, left foot on the floor. Bend forward, backward parallel to the floor, and place your right hand on the rear. Hold a weight of 5 to 8 pounds in the left hand, arm extended down and in line with the shoulder, palm facing inwards.

Bend the left elbow up so that the arm forms a 90-degree angle [shown]. Hold, and return to the starting position. Repeat for repetitions, then change sides.

Strengths: Back, biceps and triceps.

Related articles:

Is it ok to run during pregnancy

How to induce labor with exercise ball

References

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