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4 great moves
These exercises can be done throughout all three trimesters with minor modifications. Do them four to five times a week to keep your muscles strong and balanced.
1 Squat Hold the back of a chair, feet hip-width apart. Bend your knees and lower to a quarter-squat [A]. Straighten to the starting position and repeat 10–15 times; do 2–3 sets. Widen legs and do 1 deeper squat; hold for 30 seconds [B]. After the final rep, drop onto knees to stand up.
2 Bent-over upper-back press Stand behind a chair and hold a 3- or 5-pound dumbbell in your right hand. Bend forward, resting your left forearm on the back of the chair [A]. Pull your right elbow up [B]. Pause, then slowly lower. Do 1 set of 8–12 reps, then switch arms.
3 Chest press Hold a 5-pound dumbbell in each hand; sit on the edge of a chair, place a pillow behind you and lean back. Extend your arms to midchest height [A]. Bend your elbows back until they are in line with your shoulders [B]. Do 10–12 reps, rest 60 seconds, then repeat.
4 Belly breathing Sit on the floor, legs crossed and back against a wall, placing both hands on your belly [A]. Inhale, expanding your belly into your hands, then exhale, pulling your navel in toward your spine [B]. Repeat 16–20 times, rest for 1 minute, then do another set of 16–20 reps.