How to Do the Butterfly Press Exercise for Pregnant Women

Exercise is one of the most important things you can do for your health, and it should not be avoided during pregnancy. Regular, gentle exercise throughout your pregnancy can help minimize weight gain and decrease the amount of low-back pain and physical discomfort you experience. Exercise during pregnancy may help ease labor. The butterfly press is just one example of many exercises you can practice during your pregnancy.

Instructions

Difficulty: Easy

1. Stand with your feet about shoulder width apart with your spine long and straight and your shoulders and neck relaxed. As your pregnancy advances, you may find it more and more difficult to keep your spine straight. If you very slightly lift your hip bones towards your ribcage you will find that your spine will be more straight and there will be less pressure on your lower back.
2. Lift your arms out to your sides until they are perpendicular to your body, Bend at the elbows with your palms facing forward. Engage the muscles of your chest and shoulders as you exhale and move your arms in together until your palms almost touch.
3. Inhale and bring your bent arms back to your sides. Repeat the butterfly press 15 to 20 times to keep your upper body and chest strong.

Tips & Warnings

• Use the butterfly press pregnancy exercise to stretch your upper back and shoulders as well as strengthen the muscles of the chest and shoulders.
• In the later months of your pregnancy, you can practice the butterfly press while seated in a steady chair with a straight back.
• While the butterfly press pregnancy exercise is an extremely gentle exercise, if you experience pain or discomfort of have concerns, speak to your doctor about your fitness routine.