How to Do Chest Press Exercises for Pregnant Women

Exercise is an important part of a healthy lifestyle and should be a part of your daily routine, even during your pregnancy. Gentle exercise during pregnancy is thought to help minimize weight gain, reduce lower back pain, balance moods and energy levels as well as ease childbirth. The simple and gentle chest press exercise is just one example of many exercises you can enjoy during your pregnancy.

Difficulty: Easy

Instructions

Things You'll Need:

• Carpet, throw rug or soft yoga mat
• 2 dumbbell weights (1 to 3 pounds)

1. Lay on your back on a soft surface, such as carpeting, a throw rug or a yoga mat. Bend your knees so that your feet rest flat on the floor. Hold a dumbbell weight in each hand.

2. Bring your arms out to your sides so that your upper arms are resting on the ground perpendicular to your body and your forearms are lifted at a 90 degree angle. Engage your abdominal muscles as you exhale and straighten your arms, lifting the weights up towards the ceiling.

3. Touch the ends of the dumbbells together, inhale and slowly lower the weights to your beginning position. Continue the chest press for ten to fifteen reps.

4. Practice the chest press in a sitting position if you experience dizziness or nausea while laying down. Lift your arms to your sides, bending your elbows so that your arms create a 90 degree angle and bring your forearms together in front of you, like a butterfly press.

Tips & Warnings

• While the chest press is a gentle exercise which should be safe for you to practice throughout your pregnancy, if at any time you experience discomfort of have concerns about your exercise routine, consult your doctor.

Who Can Help:

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[borgmama]

on 9/8/2008 I thought you weren't supposed to excercise on your back while pregnant? atleast after the fourth month. it doesn't say anything about that in this article.