Don't do the floor-exercise section of the program on a bed as it will not give your body adequate support, but you can substitute a rest on a bed for the relaxation section.
When planning your exercise session, you should consider the following points:
- allow time for these exercises. Don't stop abruptly. Getting up suddenly may be the cause of injury, so don t answer the phone or door or have anything cooking while you exercise.
- if it is a hot day, exercise in an air-conditioned area or early in the morning or in the evening, and make sure there is a good air-flow around you.
- wear supportive footwear and loose, comfortable clothes, with no tight elastic bands around the waist or legs.
- exercise on a clear, non-slip floor surface to avoid accidents.
- drink water regularly while you exercise to avoid dehydration.
- breathe evenly and easily during your exercises.
- to protect your joints, change positions slowly and smoothly, keeping your knees together as your move.
- never overstrain yourself: allow no pain. Always work within your comfort zone.
- brace your pelvic-floor and abdominal muscles during all
- be aware of keeping a balanced posture during all exercises. Move smoothly and at a steady pace throughout your exercise.
- add music for your pleasure and motivation. Choose music that has a walking-pace beat. You may like to count your repetitions in eights to the beat of the music.
You can vary the program according to your needs by:
- reducing the time spent on each position by reducing the number of repetitions;
- choosing to do only one position each session;
- increasing the number of sets of repetitions;
- repeating all the exercises of one position before moving on to the next.
For best results, balance your exercise with adequate rest to allow your body to cope with the extra metabolic work of pregnancy. Remember, as your pregnancy progresses you will probably find you cannot do as much physical work. This is quite normal as your body is getting heavier as your baby grows, and the increasing weight is adding to your body's workload. If your body is rested, as well as appropriately fit, you usually feel better during pregnancy and are able to recover quicker physically after the birth.
