Experts agree that during pregnancy it is important to keep moving. Women who perform simple exercises for each trimester, suffer less back pain, more energetic, their figure looks better, but after birth they will return to the previous form. Training helps to strengthen the muscles of the entire body, performing simple movements that you can do at home.

Staying in shape - not to devote to exercise a lot of time, or use sophisticated equipment. Light exercise can be done at home, and they are safe for each trimester of pregnancy.

Be sure to follow the exercises in this order, and, for best results, practice every day. Always consult with your doctor before starting this or any other, an exercise program.

Plié

Stand sideways to the back support of the chair, the arm should be as close as possible to the back of the chair, resting on her legs wider than shoulder width put.

Toes and knees are at 45 degrees. Pull navel up and in. Bend your knees and squat down as low as possible, back straight. Straighten your legs back to the starting position. Take a few repetitions.

Exercise strengthens the quadriceps, hamstring tendon, buttocks. It improves balance.

Exercise for the inner and outer thighs

Lie on your right side, keep your head hand, bend the right leg at an angle of 45 degrees, left leg straight. Lean the opposite hand on the floor for stability. Raise your left leg up to about hip level, do a few repetitions.

Then, bend your left knee and place it on a pillow for support. Straighten your right leg and raise it as high as possible. Take a few repetitions. Lie down on the other side and repeat again.

Exercise strengthens abs and inner thigh.

Lath

Get on your hands and knees, wrist, just below the shoulders. Lift your knees and straighten your legs so that your body form a straight line. Do not round your back and do not let the stomach sag.

Hold this position. Recite with one breath, gradually bringing to five breaths.

Exercise strengthens the press, arms and back.

Bending and lifting arms

Sit on the edge of the chair stable, back straight, feet flat on the floor, hands on the sides of the torso. Hold a dumbbell in each hand, the weight of 1, 5 and 3, 5 kg, palm facing to the body. Bend your elbows at 90 degrees. Hold this position, then return to starting position. Take a few repetitions.

Exercise strengthens your biceps and shoulders.

Link with one hand

Place your right knee on the seat stable chair, left leg is on the floor. Lean forward, back parallel to the floor, and place your right hand on the chair seat. Hold a dumbbell in your left hand, arm straight and pointing downward, palm facing inward.

Bend your left elbow so that your hand is formed angle of 90 degrees. Hold this position, then return to starting position.

Take a few repetitions, then change position and do the exercise with the other hand.

Exercise strengthens your back, biceps and triceps.

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