Preparing for the journey ahead with simple prenatal exercises #PrenatalFitness #YashashreeHospital

Simple Prenatal Exercises for an Easier Delivery

1. Deep Squat Pose Breathing
Assume a deep squat position with legs wide apart and hands folded in front of your chest. Rest your elbows on your knees and take five deep breaths. Release tension through your pelvis with closed eyes.

2. Squat Exercise
Stand with feet shoulder-width apart. Lower your body while keeping your abdominals tight and your hands forward. Avoid letting your knees go past your toes. Repeat this exercise 20 times.

3. Standing Squat
Stand with legs wider than shoulder-width apart and hands on thighs. Lower your upper body into a squat position, ensuring your knees remain at a 90-degree angle. Repeat at least 10 times.

4. Sitting Exercise
Sit tall with the soles of your feet together, knees bent. Lean back with hands behind you and fingers pointing outwards. Focus on releasing energy through your pelvis. Repeat 10 times.

5. Wide Sitting Pose
Sit with legs wide apart and palms on your knees. Take deep breaths to release inner thigh muscles. Gently lean forward, stretching to each side. Repeat 10 times on each side.

6. Side Stretch
Sit with one hand on the opposite knee. Inhale to lift your chest and exhale as you twist to the side. Repeat on the other side. Do this 10 times.

7. Straight Back with Knee Bends
Sit up straight and place your hands outside your knees. Inhale deeply, rounding your spine, then exhale while straightening up and pulling your shoulders back. Repeat as needed.

8. Side Line Leg Lifts
Lie on your side with one forearm on the ground for support. Lift and lower your top leg while keeping it straight. Repeat several times for both sides.

9. Abdominal Exercise
Support yourself on your knees with arms directly under your shoulders. Tighten your abdomen by drawing your belly button towards your spine. Focus on breathing throughout.

10. Hand and Leg Raise
While exhaling, extend your opposite arm and leg as far as comfortable. Keep your hips square and your abdomen tight. Hold for up to 15 seconds and breathe deeply.

Always consult your physician before starting any exercise regimen, especially during pregnancy.
#PrenatalFitness #YashashreeHospital #PregnancyExercise #SafeFitness #MomToBe #HealthyPregnancy #PrenatalHealth #FitPregnancy #GentleExercise #ConsultYourPhysician #PrenatalCare #MaternityFitness #StayActivePregnancy #FlexibilityDuringPregnancy #PregnancyWellness

Видео Preparing for the journey ahead with simple prenatal exercises #PrenatalFitness #YashashreeHospital канала Yashashree Hospital Ravet Pune