Exercises Purpose/Importance How is it done?

1. PELVIC TILT OR PELVIC ROCKING
2. TAILOR SIT/ INNER THIGH EXERCISE
3. KEGEL’S EXERCISE
4. PROPER POSITIONING OF THE BODY
• LEG STRENGTHENING
• WALL PUSH-AWAY
 Reduces back strain and strengthens the
abdominal muscles.
 Strengthens the thighs and stretches perineal
muscles to make them more supple.
 Strengthens the muscles around the reproductive
organs and improve muscle tone in order to
prevent or reduce accidental urine loss.
 Lower body muscle strength is important for
general balance and tone.
 This exercise aim to make you stronger in your
pregnant state and increase your stamina.
 Exhale, roll the hips and buttocks forward, hold for a
count of five, then inhale and relax.
 Sit cross-legged and stretch one arm high over your
head then release and exhale. Repeat on the other side.
 Tighten the perineal muscles and pull them up toward
the vagina as if trying to stop urination midstream
 Stand with your feet shoulder-width apart. With your
back straight, bend your knees slowly. Lower yourself
to the ground as low as you can comfortably go. Keep
your heels on the ground. Hold the squat for 10 to 15
seconds, then slowly bring your body back up to a
standing position. Do it five times. Women might
become unbalanced during pregnancy and can use a
chair for support.
 Find a solid wall where it can support your weight. Put
your palms flat against the wall, shoulder-width apart,
with bent elbows. From your feet to your palms, angle
yourself so that you will be slightly over 90 degrees
leaning into the wall from the floor. Slowly push
yourself off the wall and return to the original position
for ten counts.

• HIP CIRCLING  This exercise increases flexibility of your waist
and spine and helps tone abdominal muscles.
 Stand with your feet shoulders-width apart, knees
slightly bent, pelvis tucked under, and arms on the
waist. Turn slowly to the right side, pause, and then
turn slowly to the left side and pause. Return to the
front. Practice 10 times daily.

• FEET & ANKLES

-UP & DOWN  This exercise will improve your circulation, help  Sit down in a comfortable position with legs straight
to reduce swelling and prevent leg cramps. infront of you. Point the toes of each foot downward
then upward.
 -ROTATING  This exercise will improve your circulation and
help to reduce swelling.
 It also helps the veins return blood from the lower
legs and minimize varicosities.
• LEG LIFTING  Legs lifts tone the thigh muscles and hips.
5. ABDOMINAL EXERCISE  To strengthen the abdominal muscle during
pregnancy, therefore, may help prevent
constipation
 To contribute effective second-stage pushing
during labor.
 Sitting with your legs straight, rotate your feet at the
ankles in one direction 4 times; then repeat in opposite
direction. Gravity will help reduce swelling if you raise
your feet a little above your knees. Practice 5 times
each direction with each ankle daily.
 Lie on the left side and keep your shoulders, hips and
knees straight in a line. For support, use your left arm
to support your head. Place the right hand in front of
your baby, palm down. Raise your right leg as high as
you can and bring it back down to rest. Try 10 reps and
then switch to the other side.
 Slowly take a deep breath, expand the abdomen
 Exhale slowly while pulling the abdomen in until the
muscles are completely contracted
 Relax a few seconds and repeat the exercise