By far, the most important area of your body to strengthen and tone before, during, and after pregnancy is your torso. Without strong abdominal and back muscles, you risk injuring your back and developing poor posture throughout the rest of your pregnancy. Bad habits are hard to break!

Bonnie Berk, RN


Muscles of the sides are also important in helping to support the growing uterus and preventing additional stress on your body. Exercising on a fitness ball is a fun way to strengthen your torso without putting strain on the pelvis and knees, which become vulnerable during pregnancy.


Just by sitting on the fitness ball, you engage all of the muscles that support the growing uterus. Try to sit on the ball as much as you can throughout the day to strengthen your core. If you feel any back discomfort, that means your muscles are tired and need to rest. Many people use fitness balls to sit at their desk or to watch television. Be creative!

When purchasing a fitness ball, find one that fits your height and be sure to read the instructions on how to inflate and store it properly. As you sit on the fitness ball, make sure your knees are in line with your hips and your knees are over your ankles. Your feet should be about hip-width apart.

The following exercises can be practiced separately or easily integrated into your exercise regimen.

Belly breathing
Sit comfortably on the fitness ball. Inhale and allow the abdomen to expand. As you exhale, contract your abdominal muscles to force the breath out. Imagine pulling your belly button toward your spine. Try to perform 20 abdominal contractions. Rest and do 20 more.

For a belly breathing variation that works the quadriceps too, place the fitness ball against a sturdy wall at the level of your lower back. With your back to the ball, lengthen through the torso and lean against the ball with your knees bent and hip-width apart. Perform belly breathing, pulling your belly button to your back, while keeping the ball between your back and the wall. Try to perform this exercise 20 times. Eventually try to build to 2 sets of 20 with at least 2 minutes of rest in between sets. Afterwards, perform the quadriceps stretch to release tension on the thighs.

This is also a good time to practice Kegel exercises. Practicing Kegel exercises will help you strengthen and tone pelvic floor muscles, improve comfort during the later stages of pregnancy, prevent or alleviate urinary incontinence, speed up the healing process after an episiotomy and improve sexual satisfaction.

Take a breath
While exhaling, gradually (to the count of 5) tighten the muscles around your vaginal opening as if to pull it up toward the inside of your belly button. Be sure to relax your shoulders, neck and jaw. Only your pelvic floor muscles are tight. Inhale and relax. Perform at least 20 Kegels a


recommended for you


Joezof November 06, 2014
锘縤gn the rear of check in, get in touch with a Lotto with 717 702 8146 and also file a claim with any one of Lottery 7 region locations and also during Sweepstakes home office inside Middletown, Dauphin Nation. during hq.Greater than Twenty-two,083 different jackpot receiving Powerball seat tickets were marketed state to the June 15 sketching.Your Powerball goldmine progressed to an believed renumeration worth of $50 trillion, or simply $29.Eight thousand dollars, to the Saturday, June 07, painting.The particular Philadelphia Lotto awarded a lot more than $290.Two million around cash incentives to help Chicago Nation winners plus added pretty much $220.In search of million to help products portion the actual area older inhabitants in the Next 15 budgetary yr.How you can perform Powerball: Players compensate $2 and pick 5 whitened balls on the initially range of 59 quantities including a individual red ball, any Powerball, from the next couple of Thirty five amounts. Participants may well decide on their own individual numbers working with a Powerball playslip, or maybe they will often opt for personal computer decided on fast picks. <a href=>Nike Air Max TR 180 Men AllBlack</a>Avid gamers will have to coordinate almost all several phone numbers utilized along with the Powerball selection to help succeed the actual lotto jackpot. Now there are likewise nine extra strategies to game enthusiasts that will gain a cash treasure.Purchasing the $1 Electricity Engage in selection allows won to boost lessen collection awards using a component of 2, Several, 4 to 5, with regards to the Energy Enjoy range drawn. This lotto jackpot and the Fit 5 various pay back are certainly not multiplied. Your Match up 5 award while using the Ability Enjoy choice is worth $2 mil. It is $1 mil devoid of Electric power Enjoy.Regarding the Philadelphia Lottery: Your Philadelphia Lottery continues to be simply declare lottery of which designates all of its proceeds that will software programs that benefit more aged home owners. Considering its beginnings within '71, the particular Pennsylvania Lotto has given almost $23.5 mil so that you can programs which include real estate duty in addition to lease discounts; free of charge travel in addition to lowered air travel contributed drives; period of time cost prescription medication courses Velocity and also PACENET; extended dwelling expertise; as well as Fifty two Spot Specialists for Aging, such as comprehensive and in their free time senior focuses all over the state.A Pa Lotto reminds participants to evaluate any ticket, each time. Participants must be 17 or older. You should have fun with respons

<a href=>Nike Air 90&87 HYP Women Orange White</a>
<a href=>Women Nike Free Run+ 4</a>
<a href=>Nike Free 3.0 V4 Men Orange Silver</a>
<a href=>Nike Roshe Run 2013 Women Carbon Orange</a>
<a href=>Nike Air Presto Men Camouflage Orange</a>
linked internet site February 08, 2013
bookmarked!!, I really like your website!| linked internet site