Your pregnancy exercise workout – lunge with chair

A prenatal exercise to prepare you legs for all the bending and lifting motherhood brings!

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Lunge with chair – ‘action’ sees you bending your knees

This prenatal lunging exercise was designed by Pushy Mothers, the Buggy Workout creators, for our sister publication Practical Parenting & Pregnancy magazine. Your dining chiar is the only exercise equipment you’ll need to try it out…

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Lunge – a chair exercise

What it does: Builds strength and endurance of your leg muscles to help make it easier to bend and lift.

Get set: Stand, side-on to the chair, one leg forward, one leg back. Centre the weight between both feet, with your back heel lifted.

Action: Breathe IN to prepare, then, as you breathe OUT, tighten your tummy and bend both knees, lowering your back knee a short distance towards the ground. Ensure your front knee remains over the ankle and your back knee under the hip. Breathe IN to return to the ‘Get set’ position, keeping your spine in neutral (see explanation below) and your shoulders down. Do 8 repetitions, then repeat on the other side.

Tips:

  • Make sure you keep your front knee aligned over your ankle and your back knee under your hip.
  • Keep the weight centred between both feet throughout.
  • Don’t twist your hips – keep them facing forwards.
  • Do the exercise slowly and with control.

Caution: Stop and check alignment if you feel discomfort in your knees. This intensive exercise should start with a small range of movement.

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What does ‘neutral spine’ mean?

‘Neutral Spine’ (referred to in the exercise) means the natural alignment of the spine – that’s the inward curve of the lower back and neck, and the outward curve of the ribs. In this position, equal weight is distributed along the length of the spine, minimising stress to the body. Aim to adopt this position as often as possible throughout the day.

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