Actually lots of women think if they do any physical activity, especially exercise, it would be harmful to themselves and their baby as well but the reality is entirely different than their perceptions.
The moderate-intensity level of exercise helps pregnant women to maintain their fitness level their fat level so we can’t say that exercises are not helpful for pregnant women.
Now I will tell you which exercises that you can easily perform on the bed but there are few precautions which pregnant women should keep in mind, they can only perform exercises till 20 weeks of pregnancy especially chest flys, chest press, and dumbbells pullover after that they wouldn’t and the reason is these exercises interrupt blood flow towards the baby.
Start with a light warm-up exercises such as arm swings, lateral, front raises for 2 minutes.
First, we will do some of the most effective chest exercises like dumbbells chest press, dumbbells flys, and dumbbell pullovers. I will use dumbbells but you can use water bottles for all these exercises. All pregnant women can do all these exercises on their bed.
Dumbbells Chest Press
Lie down flat on the bed, hold the dumbbells, slightly over the shoulders then move it upward but avoid locking your elbows then return to the starting position, repeat 8 to 10 times.
Dumbbells Chest Flys
The next exercise is dumbbells chest flys, hold the dumbbells in front of your chest then bring the dumbbells downward just like you are flying, perform 8 to 10 reps.
Dumbbells Biceps Curls
Hold the dumbbells in both hands, bring the dumbbells upward keeping the elbow joint locked, once it comes to the chest level then move the dumbbells down towards the starting point, perform this exercise 8 to 10 times.
Dumbbells Overhead Triceps Extension
Grab the dumbbell, move it overhead by locking the elbow joint so that your arm gets closer to your ear or it becomes perpendicular to the shoulder joint, or shoulder joint and elbow joint are aligned with each other, then move the dumbbell upward so you can feel stretch on your triceps muscles and then bring it down, you can also perform this exercise with both hands, do minimum 8 to 10 reps
Now perform a couple of exercises for the shoulder muscles or deltoid muscles (front, medial and posterior parts of deltoid muscles).
Dumbbells Overhead Press
Hold the dumbbells put them alongside your shoulders, you should maintain the arch in the lower back and lift your chest upward, then move it upward directly over the shoulders and avoid locking your elbow joint when bringing upward and then move it down towards starting position, you should perform 8 to 10 reps
Dumbbells lateral raises
It will work for your middle deltoid muscle, hold the dumbbells alongside your thighs, raise them until the shoulders, elbows, and hands are get aligned to each other.
It will work for the back and chest muscles, lie down on the bed, hold the dumbbell in front of your chest with straight arms, head halfway down from the bed edge until the shoulder joint, elbow joint get parallel to the floor, then bring the dumbbell downward, perform this exercise 8 to 10 times.
Leg Extension on Bed
Next exercise is for quads or thigh muscles, for this exercise you need to put pillows behind your back for support, fix your legs in one position then extend it, avoid jerking your back, perform 10 to 12 reps
Seated Calf Raises
Calf muscles and the exercise name is seated calf raise, sit on the bed, place the dumbbells on your thighs, chest upward, maintain the arch in the lower back, lift your legs on your toes when you bringing down your feet you shouldn’t touch the heels on the floor, repeat it 15 to 20 times
Women with 20 weeks of pregnancy can perform these exercises after that they are not allowed to perform it because when they lay down flat the blood flow towards their baby gets interrupted,
They have to sit carefully on the edge of the bed.
If they feel any dizziness, pain, nausea should quit the exercises.