1. KEEP EXERCISING DURING
PREGNANCY
A
N
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E
N
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T
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L
Classes
Programme
10 Tips
Dr. Sharda Jain
Dr. Aditi &
LifeCare Centre team

2. KEEP EXERCISING DURING
PREGNANCY
“10 Special Tips”
For
U

4. Walking is best
All Through Pregnancy.

6. 10 Minute-Twice a day

7. Pranayam
Deep breathing exercises have to
be learnt for easy vaginal
delivery To keep Calm state
Through out Pregnancy

8. C
A
L
F
Raise

9. Calf Raise
Stand one pace away from a wall feet
apart. Keeping your spine straight, move
your body weight slightly forward, rest
your hands on the wall and look straight.
Keeping your toes facing forward and your
weight distributed evenly between both
feet, slowly rise up on your toes. Lengthen
your spine; keep your chest lifted and
abdominals tight. Hold and slowly lower
both heels to touch the floor. Repeat.

10. F
O
R
W
A
R
D
LUNGE

11. Forward Lunge
Stand with your left side to a chair and
rest your left hand on the back of it for
support. With your feet hip-width apart
and facing forward, step your right leg
back and lift the heel off the floor.
‘Ensure that your weight is central
between the feet. Keeping your back
upright and abdominals tight, slowly bend
both knees lowering your right knee
towards the floor. Slowly push up to the
starting position, repeat and then change
sides.

12. S
E
A
T
E
D
Adductor
Stretch

13. Seated Adductor Stretch
Sit on the floor with your knees bent and
the soles of your feet together. Place
your hands on the floor behind you for
support. Keeping your pelvis tilted and
abdominal muscles tight lengthen your
spine and sit tall. Keeping your weight
slightly forward, move your hands a little
closer to your body and gently slide your
buttocks toward your heels until you feel
the stretch in your inner thighs.

14. K
E
G
E
L

15. Kegel Exercises
Slow contractions – Stand, lie or sit with your
feet slightly apart. Draw up and tighten the
muscles around the anal sphincter; then hold.
Slowly tighten the muscles around the urinary
sphincter and lift up through the vagina as well.
Hold for a count of 6 , release slowly with
control. Repeat. Fast contraction – Do the
exercise by tightening all your pelvic floor
muscles in one contraction. Hold for a count of 1
, then release slowly with control.

16. P
E
L
V
I
C
Tuck-ins

17. Pelvic Tuck-ins
Kneel on the floor with knees 12 inches
apart. While breathing in , tighten
buttock muscles and tuck the pelvis in so
that your back arches downwards. Breathe
out by bringing your chin to the chest as
your back arches upwards, and hold.
Release after 30 seconds. Make sure that
you do no let your back sink downward
beyond the limit you can manage. Repeat
at least 10 times.

18. P
E
L
V
I
C
Lifts

19. Pelvic Lifts
Lie down flat on your back. Bend both legs
at knees and place feet flat on the floor.
Put body weight on both feet and raise
your hips off the floor. Stay for 10
counts. Gently lower back on the floor.
Repeat one more time. This strengthens
the back muscles.

20. S
I
T
T
I
N
G
Exercise

21. Sitting Exercise
Sit on the floor with your back straight. Holding
your ankles, draw your feet up towards your
pelvis. Now, press both knees gently towards the
floor using your elbows. Feel the stretch in your
inner thighs. Repeat this exercise 10 times
(ideally 3 sets of 10) . Apart from strengthening
your hamstrings, this exercise will help in an
easy delivery by keeping the pelvic muscles
flexible.
It is version of “Butter fly” yoga Exercise

22. S
Q
U
A
T
T
I
N
G
Exercise
After 34 Weeks

23. Squatting Exercise
Ease yourself into a squat position
keeping your back straight. With your
forearms against your inner thighs,
stretch the groin as much as you can.
Repeat 10 times X 3 sets. This
exercise is ideal to prepare you for
delivery.
After 34 Weeks

24. ANTENATAL
CLASS
Every Saturday
2 Hours
9 : 00 – 11:00 Am
11: 30 – 1: 30 Pm
1st
2nd

25. ADDRESS
11 Gagan Vihar, Near Karkari
Morh Flyover, Delhi - 51
CONTACT US
9650588339, 011-22414049,
WEBSITE :
www.lifecarecentre.in
www.drshardajain.com
www.lifecareivf.com
E-MAIL ID
Sharda.lifecare@gmail.com
Lifecarecentre21@gmail.com
info@lifecareivf.com
&