During pregnancy, your body undergoes all sorts of changes, but you can still influence how you look and feel through exercise. By working on love handles and toning your waist, hips and lower back, you should be better able to support your growing fetus and have more stamina during childbirth. Consult your doctor before doing exercises, and if you experience any pain or vaginal discharge, get immediate medical attention.
Sit on the floor, with your legs crossed. Push back your shoulders. Expanding your chest, and twist your body slowly to the right and place your right palm on the floor behind your back. In time to several slow breaths, gently rock your upper body a little further to the right, two or three times. Repeat the exercise on the left side. This exercise gently stretches and massages the muscles of your waist, lower back and abdomen.
Kneel with your bottom supported on your heels. Bend your right arm behind your head, then reach behind your back with your left arm, so that your hands loosely clasp each other between your shoulder blades. While breathing in, gently rock your upper body to the left, then breath out as you go back to your starting position. Repeat this two or three times, and then perform the same exercise again with your left arm behind your head. This exercise tones your waist and lower back.
Lie on your back on the floor. Extend your arms out from your sides, with your palms facing downward. Turn your head to the left and slowly exhale. Simultaneously, bend your knees up toward your body and bring them to the right, so that the lower of your two knees is resting on the floor on your right side. Hold the pose for the length of a slow breath, then bring your knees back until they are pointing at the ceiling. Relax in that pose for a moment, then roll your knees to the left and look to your right. This exercise works your lower back, waist and upper thighs.
Lie on your back on the floor. Bend your knees up toward your body, then cross one ankle over the other. Using your hips, move your raised legs in a clockwise circular motion. Repeat this through two or three rotations, and then carry out the exercise again in an counterclockwise direction. This exercise targets the lower back and hips.
- University of Maryland Medical Center; Exercise During Pregnancy; October 2008
- University of Maryland Medical Center; Exercise; May 2009
- "Conception, Pregancy and Birth"; Dr. Miriam Stoppard; 2000