Pregnancy Exercises: Thighs and Butt

jgn bagi alasan pregnant adalah masa untuk besarkan badan.

masa pregnant pun kite blh kelihatan seksi ok. tp kena workout lebih lah.

risau?? ok..minta advice doc dulu. jgn nanti kata aku yg ajar buat benda ni semua. :)

so far doctor aku kata ok buat senaman ringan.

amalkan senaman ni setiap hari kompem nampak perubahan.

Squats with a fitness ball

• Stand up straight with a fitness ball behind your back and against the wall, your feet about shoulder-width apart. 
• Be sure to have feet far enough from the wall that your knees do not pass the toes at the bottom of your squat.
• Slide down the wall until your knees reach a 90-degree angle, being careful to keep your heels flat on the floor. 
• Maintain upright posture - do not lean back over ball or bend forward as you descend.
• If you can't bend your knees to a 90-degree angle, simply go as low as you can — then return to the starting position. 
• Gradually work up to 10 repetitions

side planks

The side plank challenges your stability and works the muscles along the side of your body.

• Lie on your left side and raise yourself onto your left forearm. 
• Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment.
• Again, do not roll to the side or lean back/forward
• Rest your right arm along the side of your body. 
• Hold for several seconds, and then lower yourself to the floor. 
• Gradually work up to 10 repetitions. 
• Repeat on the other side