5.Exercise can also ease many of the common
Discomforts of pregnancy such as :
A.. constipation, back pain, fatigue, leg swelling, and varicose veins
B.. Less stress, anxiety, and depression
C.. better mental health and emotional well-being reduction of the length of labor and decrease in delivery complications
D.. maintenance or improvement of fitness possible prevention of gestational diabetes mellitus

.. significant heart disease
.. Restrictive lung disease
.. Incompetent cervix
.. Multiple gestation at risk for premature labor
.. Persistent second or third trimester bleeding
.. Placenta previa after 26 weeks of gestation
.. Premature labor during the current pregnancy
.. Ruptured membranes
.. Pre-eclampsia /pregnancy-induced hypertension

Starting Position
Begin sitting on your knees and facing a chair. The chair should be within arm's reach, at least 1-2 feet away from your knees. Reach for the chair with your arms, resting them on the chair seat. Lower your shoulders away from your ears. Bend from the waist to create a long, flat back, extending through your arms.
Action
EXHALE: Keeping your arms propped on the chair, lower your chest towards the ground below until you feel a stretch across your chest. Hold for 15-30 seconds.
INHALE: Relax and return to the neutral starting position.
Repeat 2-3 times.

Starting Position
Stand in the corner of a room, facing the walls, feet planted about 2-3 feet away from the corner. With feet flat and legs straight, place right palm on the right wall, left palm on the left wall, fingers pointing upward. Your wrists should be in line with your shoulders.
Action
Bending at the elbows, lower your body toward the corner, elbows pointing backward. You should feel this stretch across your chest and shoulders. Hold for 15-30 seconds.
Repeat 2 times.

Starting Position
Begin seated with knees bent and feet flat on the ground in front of you, palms flat on the floor at your sides (not pictured). Press your weight into your hands and swing both legs (knees bent) around to your left side. Your weight should be balanced between your legs and sit bones. Place left hand on your legs or ankles and extend your right arm overhead, palm facing inward.
Action
Lean from the hips over to your left side, rounding your right arm over your head. Hold for 15-30 seconds, then switch sides.
Repeat 2-3 times.

Starting Position
Begin by sitting cross-legged on a mat. Keep torso upright, shoulders down and back, and spine neutral.
Action
With your left hand, gently grasp the left side of your head while reaching your opposite hand behind your back. Tilt head down towards shoulder until a gentle stretch is felt. Hold 15-30 seconds.
Repeat 2-3 times on each side.

Starting Position
Begin lying on your right side, legs extended, bottom arm bent, and top arm placed on the ground in front of your body for support. Slowly bend your right (bottom) knee, sliding your thigh forward and your foot behind you.
Action
Lengthen from your left (top) foot, through your leg, torso and arm, as your extend it overhead (pictured).
Hold stretch for 15-30 seconds.
Repeat 2-3 times on each side.

Starting Position
Begin seated with legs extended in front of you. Sit up tall with abs in and shoulders down. Slowly bend knees out to the sides and slide feet in toward your body until the soles of your feet are touching.
Action
Maintaining good posture, lower knees down to the floor
(without pushing on them) as far as you can comfortably. Also try pulling your heels in closer to your body. You should feel a stretch in your inner thighs. Hold for 15-30 seconds.
Repeat 2 times.

Starting Position
Stand about arm's length away from a wall, facing it.
Extend arms forward, palms facing out, fingers pointing upward, until your palms are flat on the wall. Feet should be slightly apart, knees soft.
Action
Keeping both feet flat on the floor at all times, step back with the right foot, straightening the right leg as you bend the front (left) knee toward the wall. Your weight should be balanced between your feet and hands. Hold stretch for 15-30 seconds. Switch sides.
Repeat 2 times.

Starting Position
Begin on hands and knees with hands direcly below shoulders, palms flat, and knees directly below hips.
Action
Slowly extend arms out in front of you as your lower your buttocks towards your heels. Allow your head and arms to settle toward the mat, keeping shoulders pulled down away from your ears. Lengthen through the spine as you push your torso back.
Hold for 3 deep breaths. Relax, and then repeat 2-3 times.

Starting Position
Begin with both knees on the floor, and body upright.
Use the floor or a low piece of furniture for balance (if necessary) and place your right foot in front of you, flat on the floor, knee bent. Your right knee should be directly over your right ankle, and your spine should be upright (pictured). Place your hands on your front thigh or on your hips.
Action
(Not pictured)
Keeping your torso upright, deepen the bend in your right knee (the knee may move in line with the toe at this point), and lean your hips forward. You should feel the stretch in your LEFT hip flexor (upper thigh). Hold for 15-30 seconds, switch sides.
Repeat 2-3 times.

Starting Position
Begin standing with feet slightly wider than hips.
Turn toes outward slightly.
Action
Keeping feet flat on the floor, squat straight down, holding onto a wall or sturdy chair for balance, if necessary. Place elbows on thighs, allowing hands to hang between your feet. Hold for 15-30 seconds.
Repeat 2-3 times.

Starting Position
Sit on the floor with legs extended. Slide legs out to the sides as far as comfortable. Your torso should be upright, shoulders down. Place your palms on the floor in front of you, between your legs.
Action
EXHALE: Keeping torso straight, bend forward from the hips, sliding your hands further forward on the floor. You should feel the stretch in your hamstrings and inner thighs.
Hold for 15-30 seconds.
Repeat 2-3 times on each side.

Starting Position
Begin standing next to a sturdy chair or wall. Feet and legs should be together, abs pulled in. Place your right hand onto the chair or wall for balance. Grasp your left ankle or foot with your left hand.
Action
Keeping back flat and thighs together, gently pull your left heel toward your left buttock until you feel a stretch in the front of your thigh. Hold for 15-30 seconds.
Repeat 2-3 times on each side.

Starting Position
Begin standing with feet hip-width apart, knees soft, torso upright, and spine neutral. Place the right hand on the right hip or tuck the right arm behind the lower back
(pictured). Extend your left arm overhead, hand in line with the shoulder, arm next to the ear, and palm facing inside.
Action
Keeping lower body stationary and moving from the hips, lean over to the right side, allowing your upper body and arm to follow. Bend the left elbow slightly and reach overhead and to the side. You should feel this stretch in your left oblique and hip.
Hold for 15-30 seconds, return to center, and switch sides.
Repeat 2-3 times.

Starting Position
Begin by putting your inside knee and hand on the bench. Your hand should be positioned far enough ahead of your knee so that your back is parallel to the bench. Let your arms hang down by your side holding the dumbbell, palm back.
Action
Lift the dumbbell such that you bring your elbow up even with your shoulder. There should be a 90 degree bend in your elbow. During the upward lift rotate your palms so that at the top of the exercise your palms are facing towards your thighs. Lower your arms rotating palms back again completing the rowing motion. Repeat this exercise 10-15 times for 1 to 2 sets.

Starting Position
Start from a seated position on the Swiss ball. Slowly walk out until your lower to middle back is supported by the ball. Your feet should be slightly further than hip width apart. Start with the dumbbells at a 90 degree angle at your elbow, palms facing away from your body.
Action
EXHALE: Slowly push the weights straight up above your chest, keeping them in line with shoulders.
INHALE: Slowly lower back to the starting position.
Muscles worked: Chest, Shoulders, Triceps

Starting Position
Hold weights in hands palms facing your body. Begin with arms to the side with elbows straight but not locked. Have feet shoulder width apart with knees slightly bent.
Action
Lift arms out to side, up to shoulder level. Do this slowly taking approximately 2 seconds to go up and 3 seconds to go down. Keep elbows straight or slightly bent and squeeze your shoulder blades back and slightly down.
Return to the Starting Position and repeat. Complete 10 reps, for 1-2 sets. Waiting between 1-2 minutes between sets.
Muscles worked: Shoulders

Starting Position
Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.
Action
INHALE: Bend your elbows and lower chest to 90 degrees at the elbows.
EXHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked.
Try doing 1-2 sets of 10-15 repetitions.
Muscles worked: Chest, Shoulders, Triceps

Starting Position
Begin by sitting on top of the Swiss ball with your feet firmly planted on the ground. Keep your abdominal muscles tight and hold dumbbells to the side of your head, palms facing away from your body, and elbows at
90 degrees.
Action
EXHALE: Raise dumbbells above your head, keeping palms in line with your shoulders. Your arms and back should be as straight as possible and you should not lock your elbows.
INHALE: Lower the dumbbells back down to the starting position to complete one rep.
Repeat 10-15 repetitions for 1-2 sets.
Muscles worked
Shoulders

Starting Position
Sit on floor with knees slightly bent, feet hip-width apart.
Keep back straight, abs in, and heels on the floor. Loop band around the soles of the feet, holding one end of the band in each hand, palms facing down.
Action
EXHALE: Pull hands toward chest so elbows and fists are at or near shoulder level, pinching shoulder blades together at the end of the movement.
INHALE: Slowly return to starting position to complete one repetition.
Repeat for 10-15 repetitions, 1-2 sets.
Muscles worked:
Upper back, Triceps

Starting Position
Stand with your feet about 6 inches apart from each other, toes pointed forward. Grasp one dumbbell in each hand, arms hanging at your sides with palms facing outward. Tuck your elbows into the sides of your torso for support.
Action
EXHALE: Step forward with one leg and lower your body to 90 degrees at both knees as you curl the dumbbells to your shoulders.
Step out far enough (about 2-3 feet) to allow your back knee to drop straight down. Keep your weight on your heels and don’t allow your front knee to cross the plane of your toes.
INHALE: Use your legs to push up and back to the starting position as you lower the weights back down to your sides.
Repeat 10-15 repetitions with the same leg, and switch sides for the following set.
Muscles worked: Biceps, Quads, Glutes

Starting Position
This exercise takes balance and draws core stabilizer muscles. Begin by centering the ball comfortably in the middle of your upper back. You should be holding the dumbbells on each side of your head with a 90 degree angle in your elbows.
Action
Keeping your elbows stationary, straighten your arms such that gravity offers the extra resistance. The dumbbells should be directly over your head at the top of this exercise. Slowly lower to Starting Position and repeat. Complete 10-15 repetitions and 1-2 sets.
Muscles worked:
Triceps

Starting Position
Hold one dumbbell in each hand, elbows bent to 90 degrees, palms facing each other. With both feet pointing forward, step right foot slightly in front of left foot, keeping right knee soft. Lean over slightly from the hips.
Action
EXHALE: Push weight onto right foot as you extend left leg behind you. Simultaneously extend from the elbows, as if reaching your pinkies toward the ceiling behind you.
INHALE: Lower left leg back to the ground as you bend the elbows, returning weight to the starting position.
Muscles worked:
Triceps, Glutes

Starting Position
Secure one end of the band to a sturdy object Sit upright extending legs in front of you. Attach handle of band around your right shoe or ankle as pictured Keep both hands out to your side and near your hips for balance.
Action
To work your inner right thigh keep your toes pointed upward and sweep your right leg toward or across the midline of the body Slowly return to the starting position and repeat 10-15 times for one set.
To work your outer left thigh start in the same position but attach the band to your left foot or ankle Keeping your toes pointed upward start from the midline of the body and move your left leg out to the left side of your body Slowly return to start and repeat 10-15 times per set.
Muscles worked: Inner and Outer thighs, Hips

Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward. Hold onto a chair or wall for balance.
Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far.
There should be 2-3' between your feet at this point.
Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.
Try to do 10-15 repetitions, 1-2 sets per session.
:
Muscles worked
Quads, Glutes, Hamstrings

Starting Position
Begin by laying on your side with your body straight. Use your elbow to lean on and support your upper body.
Action
With this exercise you will be both lifting your leg and flexing your foot. With your foot naturally positioned, bring the top leg straight up about six inches away from your lower leg. Next, lower it back down without resting it on the bottom leg. Repeat rapid lifts about 20 times.
Then point your flexed foot down (away from you) and repeat lifts 20 more times. Then position your top leg, foot flexed toward you as far as it goes comfortably.
Repeat 20 more times. Do entire series of exercises on both legs 1-2 sets.
Muscles worked:
Outer thigh, Hips

Starting Position
Stand straight with feet 12 inches apart and legs straight but not locked. Hold a dumbbell in each hand palms facing in.
Action
Take one large step forward with your right leg. Slowly lower your body straight down, allowing the back leg to bend and stopping when a 90 degree angle is reached with the front leg. Push body up, stepping back to the starting position. For the side lunge follow the same technique but instead of stepping forward step out at a
45 degree angle from the starting position. Alternate sides and exercises doing 10 to 15 reps for 1 to 2 sets.
Muscles worked
Quads, Glutes, Inner thigh

Starting Position
Stand about a foot in front of a step or riser that is about
12-18 inches high. Your feet should be a little less than shoulder-width apart. Allow your arms to hang comfortably down by your sides. They will stay in this position during the exercise.
Action
Keep your back straight and step on the riser with your right foot. With a steady and controlled motion slowly pull yourself up onto the bench using only your right foot. Step off the bench with your left foot first and then the right foot until you are again standing in front of the riser. Repeat but this time starting with your left foot first again concentrating on lifting your body up with the left leg. Do the same number of repetitions for each foot alternating each repetition. Do approximately 20 to 30 total repetitions resting for 2 minutes between sets. Do 1 to 2 sets.

Basic Breath (Postpartum)
Starting Position
Lie on your back, arms resting on your belly, knees bent, feet flat on the floor. Breathe normally a few times. Don't flatten your back or tilt your pelvis, but try to maintain the natural curve of your lower back. Breathe slowly and deeply.
Action
Take a deep breath and tighten your abdominal muscles as you exhale, pulling your navel toward your spine.
Concentrate on contracting the muscles below the belly button without flattening the back.

Starting Position
Begin this stretch in a standing position with your feet approximately shoulder width apart.
Clasp your hands together behind your back.
Action
Roll your chest out and raise your arms up towards the ceiling. Hold and then relax. Repeat twice, holding each stretch approximately 12 to
15 seconds

Starting Position
Stand in a comfortable position, legs staggered, abs engaged, knees slightly bent, toes pointing forward. Grab the ends of the resistance band and extend your arms overhead, keeping your hands in line with the shoulders, elbows soft, palms facing forward (not pictured).
Action
Pull your arms further apart to open up the chest and allowing the band to move further behind your head. Your wrists might rotate slightly outward, but try to keep your wrists in line with your forearms. Breathe steadily. Hold stretch for 10-30 seconds, repeating 1-3 times.

Starting Position
Begin standing with both feet on the ground, shoulder width apart.
Action
Slowly lower your upper body by bending at the waist and dangling your arms down towards your feet. Attempt or touch your toe and hold the position for 12 to 15 seconds. Repeat two times.

Hamstring Stretch

Starting Position
Begin this stretching exercise in a standing position with your feet shoulder width apart.
Action
Bring one arm directly across your body and hold it tight with the opposite arm. Pull the opposite arm to your body, hold for approximately 12 to 15 seconds and relax.
Repeat this stretch twice for each arm, alternating between arms.

Starting Position
This exercise is done in a standing position. You will begin with feet shoulder width apart.
Action
Step forward in a half lunge, the back foot is in a fixed position with the knee slightly bent. Stretch the back calf by bending and straitening your back leg while remaining in the half lunge position. Repeat twice with each leg, alternating legs. Hold each stretch approximately 12-15 seconds.

Starting Position
Start facing your partner, about 2 arms-lengths away. Both partners' feet should be flat on the floor, turned out slightly, and placed below (or slightly wider than) the hips. Extend arms forward and grab each other's hands.
Action
Slowly bend the knees (pointed outward) and lower your body as far as you can down towards the floor. You should have a natural, comfortable stopping point at the end of the motion. Hold stretch for 15-30 seconds and return to standing.
Repeat 2-3 times.

Starting Position
Begin seated on the floor facing your partner. Both partners should slide their legs outward, as far as comfortable, while maintaining straight legs and soft knees. The soles of your feet should touch your partner's. Toes can point upward or slightly outward.
Partner #1 (pictured on the left) should grab the hands or wrists of Partner #2 (pictured on the right).
Action
EXHALE: Keeping back straight and knees soft (but not locked or overly bent), Partner #2 leans forward from the hips with the help of Partner #1. Relax into the stretch with the help of your partner. Hold for 15-30 seconds. Partners then switch roles.
Repeat 2-3 times.

Starting Position
Partners sit back to back, knees bent and ankles crossed. Maintain back-to-back contact from buttocks to head. Sit upright with a neutral spine, and shoulders down away from the ears.
Extend arms to the sides, pressing the backs of your hands to your partner’s.
Action
Both partners twist their trunks to the right, allowing arms, head, and eyes to follow. Hold for
5-10 seconds. Rotate back to center, then repeat to the left.
Repeat 5 times

Starting Position
Begin by standing with both your feet shoulder width apart and your upper body erect. There should be a slight bend in the knees.
Action
Bring one leg behind your back and grab it with your arm on the same side, behind the buttocks.
Hold for 12 seconds and switch legs. Repeat this stretch twice .

Quad Stretch

Starting Position
Begin this stretch by standing with both feet shoulder width apart and one arm extended above your head.
Action
Bend the extended arm so that you are reaching down the center of your back with your hand.
Hold that arm down at the elbow with your other hand. Hold for 12 seconds and switch arms. Alternate arms, repeating twice for each arm.

Reverse
Flys
On Ball

Shoulder Press with Ball
& Dumbbells

Upright
Dumbbell
Rows

Standing Rows with Resistance
Band

Starting Position
This exercise uses a front pack carrier. Stand tall with your abs engaged to support your body. Step your right leg forward and left leg back so that you have a wide distance between your feet.
Action
INHALE: Lower straight down towards the floor by bending both knees. Your front knee should bend about
90 degrees and stay aligned with the ankle below it.
Your back knee should lower straight down towards the floor. EXHALE: Push straight back up to the starting position to complete one rep. Aim for 1-3 sets of 10-15 repetitions on each side.

Lunges with
Baby Carrier

Starting Position
Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Make sure your knees and toes are pointing in the same direction. Engage your abs and keep your torso tall.
Action
INHALE: Squat straight down until thighs are nearly parallel to the floor. Make sure your knees are not reaching past your toes. EXHALE:
Squeeze glutes as you straighten legs to starting position to complete one rep. Aim for 1-3 sets of
10-15 repetitions.