Leg Exercises During Pregnancy

Some pregnant women have been misinformed that any and all exercise during pregnancy is bad and that they shouldn't lift a finger. But this just isn't the case. Exercise strengthens the pregnant woman's body and helps prepare her for childbirth. Leg exercises are especially good at reducing swelling, eliminating cramping and improving circulation that might be hindered by your baby bump.

  1. Thigh Twist

    • One way to stretch the legs is to sit on the floor with both extended in front of you. Take your left leg and cross it over your right leg, placing your foot flat on the ground next to your left knee. Next, take your right hand and grasp your left thigh. Gently pull your thigh toward the right. This should act as a good trunk twist and stretch your left thigh. Repeat with your right thigh.

    Side Kick

    • Another way to work your legs while pregnant is to lie on your side with your bottom leg bent and your top leg straightened. Point your toes and lift your top leg up. Lift it as high as you comfortably can, then lower it back down with control. You can repeat this several times, then switch sides. This exercise works your inner thigh muscles and buttocks.

    Plie

    • One exercise that's simple but effective is called a plie. It's taken from ballet and involves standing with your feet slightly wider than hip width apart and turned out. Stand up tall, keeping your abdominal muscles contracted. Next, bend your knees, lowering your body while keeping your back, shoulders and hips upright. Go as low as can before you break this balanced posture, then slowly rise back to the starting position. You can repeat this several times to tone the calves, thighs, hamstrings and buttocks.

    Kick Back Stretch

    • You can do another exercise to further strengthen your hamstrings. This one involves getting on all fours, which comfortably pulls your baby's weight off your internal organs. Once positioned, move your left knee off the ground, toward your arms, then swing it back and straighten it out. Extend the leg behind you as far as you can without arching your back. Repeat several times, then switch legs.

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