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Exercises Taught in Prenatal Classes

Maintaining a healthy exercise routine can provide lasting benefits during your pregnancy. Prenatal classes offer a safe way to stay fit while helping prepare you for the physical demands of labor and childbirth. Start with small, attainable goals, and add time onto your workout gradually as you become more comfortable with the exercises. Get your physician's approval before beginning any workout routine during pregnancy, and stop exercising immediately if you feel nauseous, dizzy or if you experience any pain.

  1. Arm/Upper Back Stretch

    • This is a basic prenatal exercise used to help you build strength and improve your overall flexibility. Keep your palms facing each other, and reach your arms up to the ceiling with your arms and elbows straight. Hold this position for 20 seconds, and return your arms to your sides, keeping your back and arms straight. Clasp your hands together behind your back and stretch behind you as far out as you can. Stretch in this position for 20 seconds, and let your body relax. Shake your arms gently and perform three to five repetitions.

    Cat Stretch

    • The cat stretch helps relieve pain in your back and pelvic area. Start on your hands and knees, and don't suck in your stomach. Let your stomach relax, and imagine it falling to the floor. Take three long, deep breaths, and hold the position. After the last exhale, arch your back toward the ceiling. Take three deep breaths, and hold this position for five seconds. Slowly let your back down and relax your body. Perform eight to 10 repetitions based on how comfortable you are.

    Squatting

    • Squatting exercises can help to strengthen your calves, buttocks and lower pelvic region while preparing you for the pushing phase of childbirth. Start by standing straight with your feet shoulder width apart. Bend your knees as you lower yourself gradually, making sure your knees don't go beyond your toes. Keep your heels on the floor and avoid putting all of your weight on the balls of your feet. Hold this position for 20 seconds, and keep your head and arms relaxed.

    Kegels

    • Strengthening your pelvic area helps build the muscles in your abdomen. It also helps to stretch your vagina to prepare for delivery. Begin the exercise by lying down on a mat. Tighten your anal and vaginal muscles as if you were trying to stop urinating. Hold the position for five seconds, and breathe normally. Relax. Repeat the exercise as often as you can as it can be performed sitting or standing up.

    Calf Strengthening

    • Some pregnant women notice an increase in calf cramping, especially overnight when sleeping. Some doctors might recommend increasing your potassium intake, you can help to build your calf muscles through this simple exercise. Start by facing a wall with your feet shoulder width apart. Place your right leg slightly behind your left, but keep both heels on the floor. Gradually put your weight into the wall to stretch the calf muscle in your right leg. Hold this position for 20 seconds, and switch to your left leg.

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