The exercises listed here are generally fine for the first trimester of pregnancy. Remember to modify any exercises that you need to, and skip those that cause pain. Show these exercises to your doctor or midwife if you have any questions about the exercises themselves or your ability to participate in these exercises.

Warmup

Try all of these exercises or a combination of them for your warmup:

• Neck Stretch

  Stand with your feet shoulder-width apart. Let your shoulders be held up and back. The crown of your head should be pulling upward. Slowly let your chin drop to your chest and hold it there for five to ten seconds. Return your head to the neutral position.

  Gently let your chin drop to your chest again, and slowly roll your head toward your left shoulder, again holding it for five to ten seconds. Repeat this with your right side. It is okay if you can't hold your head all the way down. Move until you feel the stretch, but not pain. Do this series three to five times.

• Shoulder Rounds

  Without changing the position of your body, try to exaggerate a shrug upward with your shoulders, bringing them to your ears. Hold this position for five to ten seconds. Then relax your shoulders back to their beginning position. Move your shoulders in small circles forward for ten repetitions, and then reverse and go backward for ten repetitions.

• Wrist/Ankle Rotations

  While holding your body in its correct posture, extend your arms in front of you. They should be at your chest level, just below your shoulder. Rotate your wrists forward and backward, about ten small circles each direction. Repeat the same exercise with your ankles.

• Hip Rotations

  This is a lot of fun! Stand with your feet shoulder-width apart and tuck your pelvis in; think of flattening your back. Begin to sway your hips in a clockwise motion, about ten circles. Stop and repeat in a counterclockwise motion. It looks a lot like belly-dancing!

Standing Exercises

• Wall Pushups

  Facing the wall, place your hands palm down on the wall; walk your feet backward, away from the wall (see FIGURE 5-1). Slowly bend your elbows, bringing your upper body closer to the wall. Hold this position for three to ten seconds (see FIGURE 5-2). Do about ten repetitions of the exercise. Remember to keep your spine in the proper alignment while doing this exercise.

  

  FIGURE 5-1

  Wall Pushups, starting position. Watch your posture!

  

  FIGURE 5-2

  Wall Pushups, bent elbows position

• Posture Retraining

  Place your back against the wall; slowly walk your feet forward until they are 6 to 8 inches in front of you. Press your glutes, shoulder blades, and the back of your head into the wall (see FIGURE 5-3). Slowly raise your arms at a 90-degree angle, bent elbow to the wall, and press them to the wall as well. Slowly raise your arms, keeping them on the wall, above your head (see FIGURE 5-4).

  

  FIGURE 5-3

  Posture Retraining

  

  FIGURE 5-4

  Enjoy a good stretch and feel the benefits of proper posture.

• Lunge

  Stand up without the support of the wall and step back with your left leg. Your upper body should remain facing forward and not moving. Be sure to keep your right knee above your right ankle, as leaning or twisting could cause injury (see FIGURE 5-5). Lower your body until your right thigh is nearly parallel to the floor. Raise your body by pressing into your right foot (see FIGURE 5-6). Do about ten repetitions of this exercise and then repeat on the opposite side.

  

  FIGURE 5-5

  Lunge

  

  FIGURE 5-6

  Lunge, with right thigh almost parallel to the floor

• Heel Raises

  Lean on a wall, facing the wall. Hold the wall with the palms of your hands. Extend your feet, raising your heels, like standing on the tip of your toes.

Sitting and Lying Exercises

• Tailor Sit

  This is one that can be done while reading on the floor, or at any time. Basically, it's sitting as you did in kindergarten, cross-legged. For every opportunity you have to sit on the floor, do this exercise.

• Pelvic Rock/Pelvic Tilt

  This is the perfect exercise for backaches in pregnancy. It will not only help prevent them but cure them as well. Assume an all-fours position, down on your hands and knees. Think of holding your back in its natural alignment (see FIGURE 5-7). Then, tuck only your pelvis in, bringing your pubic bone toward your neck. Be sure to move only your pelvis (see FIGURE 5-8).

  If it helps, have someone hold your pelvis so that you can learn to isolate this area. Later, this exercise can be done in different positions. You need to do two sets of 20 repetitions of the pelvic tilts. For an added bonus, do another set of 20 repetitions just before bed to help you sleep.

  

  FIGURE 5-7

  Pelvic Rock/ Pelvic Tilt

  

  FIGURE 5-8

  Be sure to avoid simply rounding your back. Feel the stretch in your lower back and pelvis.

• Squat

  This can help strengthen the muscles of your thighs to allow for an easier time at birth, if you choose to give birth in this position. Start by using a chair or a partner and stand facing it/him/her with your feet shoulder-width apart. Slowly lower your body, as he lowers his. Gently go down, while keeping your heels on the floor (see FIGURE 5-9). You will probably require some practice doing this exercise until you can do it alone and go down into a near-sitting position. Do ten squats, holding each one five to ten seconds. Avoid bouncing in between squats.

  

  FIGURE 5-9

  The Squat is great for stretching your inner thighs and preparing for labor.

• Neck Roll-ups

  Lie on the floor on your back as flat as you can. Tilt your pelvis up, so that your spine is flat on the floor. Slowly begin to curl your body up from the chin to the neck, bringing your head with your chin. Pull up until your shoulder blades are off the floor (see FIGURE 5-10). Hold this pose for five to ten seconds. Repeat ten times.

  

  FIGURE 5-10

  The Neck Roll-up will help strengthen your neck and stretch it to relieve tension.

• Hip Abduction Lying

  Lie on your back with your knees bent, feet flat on the floor, and your shoulders and hips firmly on the floor. Place your right ankle on your left knee. Bring your left knee toward your chest by grabbing your left thigh with your left hand (see FIGURE 5-11). Hold this for about five seconds. Repeat on the opposite side.

  

  FIGURE 5-11

  Hip Abduction Lying provides a good stretch of the hip muscles, which become tense and sore in pregnancy.

• Child's Pose

  Kneel on the floor, separating your knees slightly. Put your big toes together and sit back with your buttocks on the heels of your feet. Stretch your arms over your head (see FIGURE 5-12). Hold this pose for five seconds, releasing a bit more with each breath. If this reach is too far for you as a beginner or later in pregnancy, let your elbows rest on your forearms to alleviate some of the tension.

  

  FIGURE 5-12

  The Child's Pose is great for providing the stretch of the back so desperately needed in pregnancy.

• Cat Pose

  Get on your hands and knees on the floor with your spine straight, not bowed. As you exhale, lift your right arm and left leg, extending each, as you think about contracting the muscles in the raised arm and in your glutes (see FIGURE 5-13). Hold this pose for up to five seconds, releasing it on an exhale breath. Return to the starting position and repeat using your opposite limbs.

  

  FIGURE 5-13

  The Cat Pose

Cool-Down

Many people simply do the their warmup for their cool-down. However, you can add more exercises to this section, because your body is already stretched and warmed up. Remember, the goal is to bring your body down slowly from its excited exercise state. Ending your cool-down with mental relaxation is important as well. Consider doing more pelvic tilts, as well as going through the entire stretching motions. To this add:

• Full Body Extension

  Lying on your back, extend your arms above your head and lengthen your legs, much like the side lying extension. Hold this pose for ten seconds and repeat. You can then choose a position for relaxation.

• Side Lying Stretches

  Lying on your right side, stretch your right arm over your body as if reaching for something above your head. Focus on extending the arm as well at the leg and body (see FIGURE 5-14). This should feel like a good tension release. Hold this pose for about ten seconds. Repeat on the left side.

  

  FIGURE 5-14

  Side Lying Stretches are great for releasing tension in the entire body.