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Dance Your Way through Pregnancy!

African Moves for Fun and Fitness

By April Underwood

Drop your body weight into your feet with your knees soft and feet flat. Alternating knees, lift your knees up while lowering your body down toward the earth. Flutter your hands in a fanning/circular motion in front of or just beneath your belly. Lower your body and lift your knees to the rhythm of the drums while traveling backward to your starting position. Repeat for 16 counts.

This strengthens your legs and abdominal muscles while stretching your lower back. Repeat the above sequence as many times as you like! Be aware of your heart rate (it should be 140 beats per minute or lower), and be careful not to become overheated. Be sure to drink plenty of water.

1. Stand with your feet hip-distance apart and knees bent. Interlace your fingers behind your back. Roll your shoulders back and down. Move your elbows toward each other. Tuck your pelvis slightly under to avoid putting pressure on your lower back. Hold for five breaths. This stretches open your chest and shoulders while strengthening your upper back. It also corrects the forward role in your shoulders.
2. Step your feet together while sweeping your arms overhead. Bring your palms together and interlace all your fingers except for your index finger. Try to straighten your arms and reach strongly past your elbows. Hold for five breaths. This stretches your back, shoulders and the sides of the waist. Repeat steps one and two twice, linking each movement with a breath.

Want to see more?

• Yoga: An Ancient Practice for Pregnancy in the Modern World
• Exercise Your Way through Pregnancy
• Pilates and Pregnancy
• Talk about it!