Back

• As the uterus grows during pregnancy, the lower back endures more strain to carry the extra weight, and there's also a shift in posture. Strengthening the lower back is crucial to keep yourself more comfortable throughout pregnancy and birth.
  
  Pelvic rocks or tilts tone the lower back muscles and can make a great labor position to take strain off the back. Get on your hands and knees keeping your back straight. Take a breath in, and pull in your stomach muscles while tucking the buttocks under, forming an arched back. Hold for a count of 5, then slowly release as you breathe out and relax. Repeat 15 to 20 times, twice a day. This is a controlled movement and should isolate the lower back muscles.
  
  

Abdomen

• Toned abdominal muscles help to hold up the expanding uterus and decrease lower back pain. Avoid sit-ups or crunches during pregnancy and any exercise where you lie flat on your back for extended lengths of time.
  
  Wall squats work the abdominal muscles gently and effectively. Stand against a wall with your head, shoulders and buttocks against the wall. Knees should be about shoulder width apart, and keep your feet out from the wall about 1 to 2 feet. Press your lower back into the wall, and squat down as if sitting on a chair until your knees are at a 90-degree angle. Then slowly push back up until you are standing. Repeat 10 to 15 times daily.
  
  

Pelvic Floor

• Strengthening the pelvic floor or the perineal muscle that supports the urethra, vagina and anus minimizes urinary incontinence, hemorrhoids and prepares for birth by learning to control those muscles used during childbirth.
  
  Do Kegel exercises every day to tone the pelvic floor. This exercise is done by contracting and releasing the pelvic floor muscles as if stopping and starting the flow of urine. Contract and hold for a count of 5, then slowly release and relax. Do this 10 times, three times a day. Build up to holding for a count of 10 to 15. This is controlled isolated movement and should not cause the abdominal muscles to contract.
  
  

Caution

• Before starting any prenatal exercise program consult your midwife or doctor. While exercising, keep your heart rate under 140 beats per minute, avoid overheating and stay hydrated. Do not lie on your back for prolonged periods of time after the second trimester, avoid bouncing movements and any exercise that is too strenuous. If you experience any sharp pain, bleeding, loss of breath or dizziness, stop immediately and call your midwife or doctor.