Exercise for pregnant women

Exercise # 1

Strengthens the biceps, shoulder and back muscles.

To complete this exercise, you will need a dumbbell (2-3 kilograms, depending on your fitness level) and a chair for support.

Keeping your right hand on the back of a chair, extend your left hand from the dumbbells forward so that it is at chest level. Bending your arm at the elbow, pull it to your chest, and then take it to the side (as shown in the photo). Return your hand to the starting position. Repeat the exercise 15 times.

Exercise # 2

Strengthens the muscles of the legs, thighs, buttocks and arms.

This exercise is similar to the one we discussed above. Holding on to the back of a chair, lift your left leg as high as you can. At the same time, raise your left arm slightly bent at the elbow up. Ideally, the dumbbell at the end point should be at shoulder level (see photo).

Return to starting position. Repeat the exercise 15 times on each side.

Read on WDay.ru:

• 6 exercises for sexy legs. Sexy legs are every girl’s dream. But for trainer Alice Gulan, who developed the basics of fitness ballet, these are not dreams, but reality. Her six-workout routine will help stretch and strengthen your leg muscles into perfect shape.
• How to look hot in jeans. Don’t fit into your favorite jeans? No problem! 6 exercises from celebrity fitness trainer Jay Cardiello (who prepares models for Sports Illustrated and coaches actresses from the American television series Desperate Housewives) will help restore the sexiness of your thighs and buttocks.
• A charger for those who don’t like swimming. Don’t have time to go to the pool regularly? Can’t swim or are afraid of water? This set of exercises can easily replace swimming workouts – the main thing is to do them at least three times a week. Strengthen your back and improve your posture from the comfort of your home!

Exercise # 3

Strengthens the muscles of the shoulders, back and chest.

The exercise is performed by analogy with the first two. Use a chair as support and a dumbbell as an inventory. Holding the back of a chair with your left hand, stand with your feet shoulder-width apart. Hold the dumbbell in the lowered left hand.

Lean forward while moving your left hand to the side (as shown in the photo). Bring your hand down and, without straightening, take it to the side again. Repeat the exercise 15 times on each side.

Exercise # 4

Strengthens the biceps, back muscles, arms and shoulders.

Stand in front of a chair and place your right knee on the seat cushion. Hold the dumbbell in your left hand.

Lean forward slightly with your right hand resting on the back of the chair. Bending your left arm at the elbow, raise it to your chest and bring your shoulder blades together (as shown in the photo). Do 15 reps. Change your leg and arm.

Read on WDay.ru:

• 6 exercises for sexy legs. Sexy legs are every girl’s dream. But for trainer Alice Gulan, who developed the basics of fitness ballet, these are not dreams, but reality. Her six-workout routine will help stretch and strengthen your leg muscles into perfect shape.
• How to look hot in jeans. Don’t fit into your favorite jeans? No problem! 6 exercises from celebrity fitness trainer Jay Cardiello (who prepares models for Sports Illustrated and coaches actresses from the American television series Desperate Housewives) will help restore the sexiness of your thighs and buttocks.
• A charger for those who don’t like swimming. Don’t have time to go to the pool regularly? Can’t swim or are afraid of water? This set of exercises can easily replace swimming workouts – the main thing is to do them at least three times a week. Strengthen your back and improve your posture from the comfort of your home!

Exercise # 5

Strengthens the muscles of the abs, legs, thighs and buttocks.

Lying on the floor on your right side, bend your knees, leave your left hand on your side, and put your right hand under your head. Keeping your feet together and your back straight, lift your left knee up – as high as you can (as shown in the photo). Do not separate your feet!

Do 15 reps. Move to the other side.

Exercise # 6

Strengthens the muscles of the abs, legs, thighs and buttocks.

Place the pillow on the back of your chair. Sit with your back on the pillow, but try to stay as close to the edge of the chair as possible.

Pull your left knee towards your chest (see photo), then fully straighten your leg so that it is parallel to the floor. Pull your knee up to your chest again and only then lower your leg to the floor. Repeat the exercise 15 times for each leg.

Read on WDay.ru:

• 6 exercises for sexy legs. Sexy legs are every girl’s dream. But for trainer Alice Gulan, who developed the basics of fitness ballet, these are not dreams, but reality. Her six-workout routine will help stretch and strengthen your leg muscles into perfect shape.
• How to look hot in jeans. Don’t fit into your favorite jeans? No problem! 6 exercises from celebrity fitness trainer Jay Cardiello (who prepares models for Sports Illustrated and coaches actresses from the American television series Desperate Housewives) will help restore the sexiness of your thighs and buttocks.
• A charger for those who don’t like swimming. Don’t have time to go to the pool regularly? Can’t swim or are afraid of water? This set of exercises can easily replace swimming workouts – the main thing is to do them at least three times a week. Strengthen your back and improve your posture from the comfort of your home!

Exercise # 7

Strengthens the muscles of the shoulders, arms, back and buttocks.

Start the exercise with a lunge: put your left leg bent at the knee forward, leave your right leg on the floor. Clench your palms into fists (thumbs pointing up) and raise your hands as shown in the photo. At the same time, bring your shoulder blades together and lean forward slightly. Return to starting position and do 10 reps. Change your legs.

Exercise # 8

Strengthens the muscles of the shoulders, back, hips and buttocks.

Starting position – feet wider than shoulder width apart, feet toes out. Bend your arms at the elbows at an angle of 90 degrees and point up. Slowly begin to squat while simultaneously straightening your arms and extending them so that they take the shape of the letter “V” (as shown in the photo). Repeat the exercise 15 times.

Read on WDay.ru:

• 6 exercises for sexy legs. Sexy legs are every girl’s dream. But for trainer Alice Gulan, who developed the basics of fitness ballet, these are not dreams, but reality. Her six-workout routine will help stretch and strengthen your leg muscles into perfect shape.
• How to look hot in jeans. Don’t fit into your favorite jeans? No problem! 6 exercises from celebrity fitness trainer Jay Cardiello (who prepares models for Sports Illustrated and coaches actresses from the American television series Desperate Housewives) will help restore the sexiness of your thighs and buttocks.
• A charger for those who don’t like swimming. Don’t have time to go to the pool regularly? Can’t swim or are afraid of water? This set of exercises can easily replace swimming workouts – the main thing is to do them at least three times a week. Strengthen your back and improve your posture from the comfort of your home!

Exercise # 9

Strengthens the muscles of the abs, back and buttocks.

The starting position is standing on all fours and leaning on your knees and arms bent at the elbows. Tighten your abs and lift your feet above the floor, stretching your torso slightly forward (as shown in the photo).

Try to stay in this position for at least 30 seconds. Repeat the exercise 6 to 10 times, depending on your fitness.

Exercise # 10

Strengthens the muscles of the lower back, abs and thighs.

Get on all fours with a pillow between your legs. Firmly squeezing the pillow with your hips, take a deep breath, lower your chin to your chest and round your back (see photo).

Exhale while lifting your chin up, arching your back and relaxing your legs. Do eight reps.

Read on WDay.ru:

• 6 exercises for sexy legs. Sexy legs are every girl’s dream. But for trainer Alice Gulan, who developed the basics of fitness ballet, these are not dreams, but reality. Her six-workout routine will help stretch and strengthen your leg muscles into perfect shape.
• How to look hot in jeans. Don’t fit into your favorite jeans? No problem! 6 exercises from celebrity fitness trainer Jay Cardiello (who prepares models for Sports Illustrated and coaches actresses from the American television series Desperate Housewives) will help restore the sexiness of your thighs and buttocks.
• A charger for those who don’t like swimming. Don’t have time to go to the pool regularly? Can’t swim or are afraid of water? This set of exercises can easily replace swimming workouts – the main thing is to do them at least three times a week. Strengthen your back and improve your posture from the comfort of your home!