Prenatal Exercises

Pelvic floor exercise

Tighten the pelvic floor as if to ligt the internal organ or to stop urination in midstream. Hold as tightly as possible for a slow count of 3. Be sure to breath. report 3 or 4 items thoughts the day, whenever possible

Wall Sqauts

Stand against the wall feet slightly apart, slowly slide down and stay for 3-5 seconds and then slide up. Relax and repeat 5-10 times.

Walking Lunge

Stand in a waling position, slowly to forwards and down and come to the starting position. Repeat by alternation lunge with opposite legs.

Knee extension

Sin in a lelaxed comfortable position, lowly lift your lege and make your knee straight in line with the hip. Hold it for 15 seconds and brind it down.  Repeat with alternate legs.

Step ups

You can do this in the staircase or with a  small stool. Go up, hold and come down slowly Repeat with alternate legs.

Outer Thigh Lift

Lying on your sides, slowly lift your leg to a comfortable range, Hold it for 3-5 seconds and slowly bring it down. Do 5-10 times and then turn to the other side and repeat.