Hip extension exercise for pregnant women

By  ,  Onlymyhealth editorial team
Jan 04, 2017

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  • With leg lifts you can tone up and strengthen your legs.
  • Warrior poses of yoga help strengthen and tone leg muscles and joints.
  • Walking, cycling and swimming are good exercises for pregnant women.

Some women have misconception that exercising during pregnancy can harm them and their baby. In reality exercises help to strengthen pregnant women’s body and prepare her for childbirth.



Stretching is one of the hip extension exercises that can be done at home. By doing leg lifts you can tone up and strengthen your legs. Lay down on your side ensuring that your shoulders, hips and knees are in straight line. Support your head with the arm on the floor side of body. You can also use other arm to balance by placing it firmly on the ground. Now lift the top leg as above as comfortable to you. Then slowly bring back leg to initial position. Repeat the movement for about ten times and then change the side of your body and repeat on the opposite side as well.


[Read: Take Care of Dos and Don'ts of Exercise during Pregnancy]



Warrior poses of yoga help to strengthen and tone up leg muscles and joints.

  • Stand with your legs wide apart and bend your feet towards right side i.e. at 45 degrees.
  • Now rotate your upper body towards right.
  • Lift your arms to shoulders level and slightly bend your knees.
  • Take a deep breath and hold the posture for few seconds.
  • Repeat the entire procedure with the other side i.e. left.


Squats, chair poses, staff pose, triangle poses are the other exercises that are helpful for hip extension. Since pregnancy is crucial stages make sure that you do all the exercises under professional supervision. You can get enrolled with hospitals and yoga experts that take prenatal pregnancy exercises.


Weight training

Many people believe that weight exercises are not good for pregnant women. In fact it only requires little modification in your weight training program and customizes it for pregnant women. Initially you must lift the lighter weights and then gradually progress to the heavier ones.


[Read: Simple yet effective exercises to do at home during pregnancy]


Hormonal changes during pregnancy loosen the joints thus making you more prone to injury. But there is no reason to worry as you can make up for less weight by increasing the number of reps.


Aerobic exercises

Aerobic exercises such as walking, cycling and swimming are good for pregnant women. According to the American Psychological Association, pregnant women must do safe and effective routine exercises for staying healthy and fit during pregnancy. Make sure that your heart rate doesn’t get over 140 beats per minute.



Image: Getty

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