Pregnancy Fitness

Conditioning Exercises:

6. Tailor Press:
Benefits: Stretches the ligaments and muscles on the insides of the thighs and increases their elasticity.
Directions: Sit on the floor with your legs in front of you and the soles of your feet pressed together and pulled toward your body. Using only the muscles of your legs, press your knees downward. You will feel your inner thigh muscles pull slightly.
Cautions: Do not bounce your knees. Discontinue the exercise if you feel pain around your pubic bone, which may indicate some separation at the joints. Do not do this exercise after birth until the perineum has healed.
Note: Preparing the ligaments and muscles on the insides of the thighs promotes comfort during the birth process. Practicing the exercise also helps you to relax and feel at ease in this position while giving birth.
Frequency: 10 reps per exercise session.

7. Isometric Tailor Press:Benefits: Strengthens the inner thigh muscles. Strengthens the pectoral muscles, which support the breasts.
Directions: Sit on the floor with your legs in front of you and the soles of your feet pressed together and pulled toward your body. Cup your hands around the outsides of your knees and try to pull your knees up with your hands while pushing them down with your leg muscles. Hold for a count of 5. Now place your hands on top of your knees and try to press your knees down with your hands while pulling them up with your leg muscles. Hold for another count of 5. There should be no movement in either of these positions, just stationary counterpressure.
Caution: Do not bounce your knees. Discontinue the exercise if you feel pain around your pubic bone, which may indicate some separation at the joints. Do not do this exercise after birth until the perineum has healed.
Frequency: 5 reps per exercise session.

8. Tailor stretch:
Benefits: Stretches the ligaments and muscles on the insides of the thighs and increases their elasticity. Stretches the lower back and calf muscles.
Directions: Sit on the floor with your legs stretched out in front of you and angled apart. Lean forward and either reach each hand to its corresponding ankle, right hand to right ankle and left hand to left ankle, or slide both hands down the same leg until you reach the toes, then repeat with the other leg.
Cautions: Discontinue the exercise if you feel pain around your pubic bone, which may indicate some separation at the joints. Do not do this exercise after birth until the perineum has healed.
Frequency: 10 reps per exercise session.