Upper Body Exercises | Part 1

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This exercise helps toning the chest and prevents back ache

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Upper Body Exercises – 1:

• A strong upper body is important during pregnancy
• Upper back and shoulders help maintain good posture
• Toning chest area prevents back ache
Exercise Technique:

There are 2 variations of this exercise:

Variation 1:

1. Stand on a non-slip mat with your legs hip width apart
2. Hold a pair of dumbbells in your hands. To start with, you can
take 0.5 kg dumbbells. If you do not have dumbbells, you can
hold 500 ml water bottles filled with water
3. Now, hold your arms in front of you such that your hands are
in line with your head
4. Next, open your arms wide and push back as far as you can
5. Hold the position for 3 seconds and come back to the starting
position
6. Repeat the steps 8 times

Variation 2:

1. Stand on a non-slip mat
2. Keep your legs hip width apart. You will need the same
weights for this exercise
3. Now, hold your arms in front of you such that your hands are
line with your shoulders
4. Open your arms wide and push back as far as you can. Hold
the position for 3 seconds and come back to the starting
position
5. Repeat this steps 8 times
Warning Signs:

• Pain in the pelvis, vagina, or groin
• Abdominal discomfort
• Shortness of breath
• Leakage or bleeding from the vagina
• Exceptional fetal activity
Tips:

• Avoid exercising on an empty stomach

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