try the following these exercises on a daily basis and add some light stretching for flexibility. remember to stretch the large muscle groups, such as your quads, hamstrings, chest, and back — this will help to prevent pregnancy-induced injuries and relieve discomfort. place your left arm on the floor with your left ear resting on your biceps. with your toes together, lift your right knee without changing your hip position, and exhale, drawing your abs toward your spine. dipping the toes if you’re in your first trimester, start by lying on your back. bend your legs into a tabletop position with your shins parallel to the ceiling (if you’re in a chair, keep them parallel to the wall, feet lifted) and your arms at your sides. exhale, drawing in your abs, and gently dip the right foot toward the floor; then repeat with the left foot. they can be done sitting, standing, or lying down — and you can do them in your car, at a meeting, or over coffee with a friend because no one can tell! to do them, imagine you’re contracting the muscles to stop yourself from peeing.
quick flicks squeeze the pelvic floor quickly and as hard as you can for one second, rest for one second. long holds squeeze the pelvic floor as hard as you can and hold for five seconds. start with two sets of five, two to three times per day. *squats with triceps extension * start by holding a pair of 5- to 8-pound dumbbells with your arms at your sides and feet shoulder-width apart. do 10 reps. _ lunges with shoulder rises _ start with the right leg in front and the left leg back, balancing on the ball of your left foot, hips facing forward. keep your arms bent at your sides with your body slightly pitched forward at the hips. do 10 to 15 reps; then switch legs and repeat. keep your elbows bent with your arms in front of your chest and your palms facing. extend the legs and lower your arms back to start position.
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