Antenatal exercises aim at improving the physical and psychological well-being of an expected mother for labor and preventing pregnancy-induced pathologies by various physical means. It generally includes low impact aerobic exercises and stretching exercises.

1. ANTENATAL
EXERCISE

2. The Benefits Of Antenatal Exercises
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3. Benefits continue………..
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4. ⊷
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•Hold your head up straight with your chin in. Do not tilt
your head forward, backward, down or sideways.
•Make sure your ear lobes are in line with the middle of
your shoulders.
•Keep your shoulder blades back and your chest
forward.
•Keep your knees straight, but not locked.
•Stretch the top of your head toward the ceiling.
•Pull your stomach in and up (as much as possible!).
Do not tilt your pelvis forward or backward. Keep your
buttocks tucked in.
•Point your feet in the same direction, with your weight
balanced evenly on both feet. The arches of your feet
should be supported with low-heeled (but not flat) shoes
to prevent stress on your back.
•Avoid standing in the same position for a long time.
STANDING POSTURE

5. SITTING POSTURE ⊷
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•Sit up with your back straight
and your shoulders back. Your
buttocks should touch the back
of your chair.legs slightly apart,
feet flat on the floor
•Sit with a back support (such
as a small, rolled-up towel or a
lumbar roll) at the curve of your
back. Pregnancy pillows are
sold at many retailers.

6. LIFTING
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7. LYING
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 pregnant women lie on their left side in the
third trimester to allow for the best blood
flow to the fetus, uterus and kidneys.
Because your liver is on the right side of
your body, lying on the left side also helps
keep the uterus from pressing on that large
organ.
 a pillow should be under your head, but not
your shoulders, and should be a thickness
that allows your head to be in a normal
position to avoid straining your back.
 put a pillow between your legs for support.
Use your pillows to discover a comfortable
sleeping position.

8. Special exercise
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9. Walking:
⊷ Walking is a good
cardiovascular exercise and
is one of the best exercises
for pregnant women as this
does not put much
pressure on knees and
ankles. You can walk all
through nine months and it
fits into your schedule
easily.
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10. Swimming: ⊷ . It concentrates on large muscle groups
like arms and legs and is a good cardio
exercise. It also makes pregnant
women feel weightless even with the
added extra weight.
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11. Yoga:
⊷ With all those postures and
stretching, yoga helps you to
maintain muscle tone and
makes your body flexible.
⊷ However, keep in mind not to
overdo stretching and don’t
hold the postures for longer
duration as it is not healthy.
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12. Abdominal exercise
Transverse exercise
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13. PELVIC TILTING/PELVIC ROCKING
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1.Stand with your back against a sturdy wall
with your knees slightly bent. Maintain the
natural curvature in your spine.
2.Take a deep breath in and move your
pelvis towards the wall. Your lower back will
touch the wall.
3.Exhale and return to neutral position.
Then, gently rock the top of your hips
forward. This will allow your back to arch.
4.Return to the starting position and repeat
the rocking motion 8 to 10 times.

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15. ⊷ Benefits
⊷ Improved bladder control -
⊷ Reduced risk of faecal incontinence
⊷ Strengthening pelvic organ support
⊷ How to do
⊷ Get comfortable: At first, you may find a
comfortable position, lying down, standing, or
even while sitting.
⊷ Squeeze the pelvic floor muscles, relax, and
repeat• Long hold. Squeeze your pelvic floor
muscles and hold for 10 seconds. Then relax
for a few seconds and repeat. You can try to
do this 10 times in a row
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16. Pelvic floor exercise
⊷ Stand with legs apart
⊷ hold the handle of cot or chair
with both hands
⊷ Try to sit and stand
⊷ It is done in last trimester
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17. NECK EXERCISES
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18. SHOULDER ROTATION
⊷ Rotate the shoulder frond
and back
⊷ Each side done 10 times
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19. Circulatory exercise
Foot and leg exercise
⊷ Mother is in semi – sitting position
and the legs are to be supported.
Bending and stretching of ankles is
done .After this mother is told to circle
both feet in clockwise and anti
clockwise direction .This exercise can
be repeated often.
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21. Breathing exercise
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1) Mother is made lie in semi – sitting position
with knees bent and feet flat on the floor.

22.  ✋👆👉warm up and cooldown after every exercise session
 If women feels faint or dizzy, slowdown or stop exercising
 Drink plenty of water before, during, and after your workout.
 Avoid becoming overheated, especially in the first trimester.
 Maintain a good posture
 Avoid standing still or lying flat on your back as much as possible.
When you lie on your back, your uterus presses on a large vein that
returns blood to the heart. Standing motionless can cause blood to
pool in your legs and feet. These positions may cause your blood
pressure to decrease for a short time
 Wear well fitted and supportive bra
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Points to be taken care for during exersise

23. Warning signs to stop exercise -
 Vaginal bleeding
 Dizziness or feeling faint
 Increased shortness of breath
 Chest pain
 Head ache
 Muscle weakness
 Calf pain or swelling
 Uterine contractions
 Decreased fetal movement
 Fluid leaking from the vagina

24. Any
doubts

25. Thank
you