Here is a pregnancy exercise chart with timings and the activities you can perform within those 20 minutes. This has been designed keeping in mind the body type and strength of an average woman. The force behind this chart and tips and tricks about well-being for pregnant mothers is Dr. Shelly Batra.
| PREGNANCY MENU | |||
| Time | Category | Exercises | Notes |
| 3 minutes daily | Warm up | Rib cage stretch
Arm circles Shoulder rolls
|
Do each exercise for only 1 minute. |
| 4 minutes daily | Stretching | Neck stretch
Triceps stretch Calf stretch Total body stretch |
Do each exercise for only 1 minute. |
| 5 minutes daily | Pregnancy-specific exercise | Pelvic rock
Tailor press Isometric tailor press Tailor stretch Pelvic tilt |
Do each exercise for only 1 minute.
In addition you should do Kegel exercises throughout the day. |
| 5 minutes on alternate days | Aerobics | ||
| 5 minutes on alternate days | Light weight training | Biceps curls
Triceps curls Back raise Wall press up Beginners squats |
|
| 3 minutes daily | Cool down | Continue with your aerobic activity or repeat the stretching exercises. | |
By : Natural Health News
