How to Do Dumbbell Roll Exercises for Pregnant Women

Exercise is an essential part of a healthy lifestyle and should not be eliminated from your daily routine just because your are pregnant. Gentle exercise during pregnancy not only helps to maintain your strength and reduce physical discomfort, it can help balance moods and energy levels, reduce the amount of weight gain and ease childbirth. Dumbbell rolls are just one example of simple exercises you can perform while pregnant.

Difficulty: Easy

Instructions

Things You'll Need:

• Exercise ball
• 2 dumbbell weights (1 to 3 pounds)

1. Sit on an exercise ball with your feet about hip width apart and the soles of your feet flat on the floor in front of you. If you are not comfortable balancing on the exercise ball, you can use a steady chair.

2. Hold your dumbbells at your sides, slightly forward. Your back should be tall and straight, your neck and shoulders relaxed and your arms extended so that your mid-forearms cross your mid-thighs.

3. Exhale as you bend your elbows and lift the dumbbell weights to your sides. Keep your elbows in and your neck and shoulders relaxed. Be sure to engage your abdominal muscles throughout the exercise to protect your lower back.

4. Inhale as your extend your arms and repeat the dumbbell rolls. Complete ten to fifteen reps before relaxing and continuing with your fitness routine.

Tips & Warnings

• While dumbbell rolls are a gentle form of exercise that should be safe to practice throughout your pregnancy, if at any time you feel pain or discomfort or simply have concerns about your exercise routine, consult your doctor.

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