How to Do the Abduction Squeeze Pregnancy Exercise

Exercise is an important part of staying healthy and shouldn't be avoided just because you are pregnant. In fact, exercise during pregnancy can minimize lower back pain and overall physical discomfort, can help give you more energy, reduce the amount of baby weight you gain and can even make childbirth easier. The abduction squeeze is just one example of many great pregnancy exercises.

Instructions

Difficulty: Easy

Things You’ll Need:

• Exercise ball

1. Sit in a steady chair. Make sure your chair has a straight back to promote good posture. Your chair should not rock, swivel or have wheels.
2. Place your exercise ball between your knees, holding it only with your inner thigh muscles. Place your hands gently on your thighs, or you can even grip the bottom of your chair gently. Make sure that your spine is straight and your neck and shoulders are relaxed.
3. Turn your feet very slightly out and rest the soles flat on the floor. Take a long slow deep breath in and on the exhale, press your knees firmly into the ball. Don't press so hard that your muscles begin to shake or you must strain with your arms to squeeze, simple press as firmly into the ball as is comfortable.
4. Hold the abduction squeeze pregnancy exercise for a minimum of eight seconds before releasing and repeating. Complete 10 to 15 repetitions to strengthen the muscles of the inner thighs.

Tips & Warnings

• While the abduction squeeze is a gentle exercise which should be safe throughout your entire pregnancy, if you experience discomfort or have doubts, consult your doctor.