Breast milk is best for your baby

Breastfeeding is the best nutrition for healthy growth and development of babies. Exclusive breastfeeding for 6 months is the optimal way of feeding infants. Thereafter infants should receive complementary foods with continued breastfeeding up to two years or beyond. Good maternal nutrition helps sustain an adequate supply and quality of breast milk. Unnecessary introduction of bottle feeding, partially or fully, or of other complementary foods and drinks may have a negative impact on breastfeeding, which may be irreversible. Consult your doctor and consider the social and financial implications before deciding to use breast milk substitutes or if you have difficulty breastfeeding. Follow usage, preparation and storage instructions of breast milk substitutes or of other complementary foods and drinks carefully as improper or unnecessary use may pose a health hazard.

Pregnant woman doing exercise, lifting dumbbells

My Pregnancy My Way

Easy Home Workouts For Pregnant Women

Here are some easy home workouts for pregnant women to help move you towards a fitter you, and a healthier child! Check out more!

When you are eating for two, you should focus on eating the right quality and amount of nutrients and drinking plenty of water. But what about cravings? Well, you don’t have to deprive yourself – just eat in moderation and be happy! One thing that will help with any extra calorie intake, if any, would be this – pregnancy workouts!

Work it, mummy!
Here are some home pregnancy workouts to help move you towards a fitter and healthier pregnancy journey!

Pregnancy workout for the upper body

Abs
Avoid crunches and sit-ups. Instead, lie with your back on an exercise mat and place your feet on top of an exercise ball. Keep your palms flat on the ground for stability. Gently lift your hips off the floor as you engage your core. Keep your hips in line with your feet and be careful not to overarch your back.

Pregnant woman working out by first lying down and lifting legs to rest on fitness ball

Pregnant woman working out by lifting her hips while lying down, having her legs lifted and resting them on fitness ball

Chest
Get on your knees and press an exercise ball against a wall. Slowly push yourself away from it to work on your chest area.

Pregnant woman working out with a forward lunge while supporting herself with fitness ball

Pregnant woman back to a neutral position

Biceps
Stand and hold a dumbbell in each hand. Your palms should face away from your thighs. Bend your elbows to perform a bicep curl. Alternate your arms or work on both biceps at the same time.

Pregnant woman working out by first holding dumbbells in both hands

Pregnant woman working out by bending her elbows with dumbbells

Triceps
Sit and hold a dumbbell in one hand. Straighten the arm overhead and it should be in line with the same-side shoulder. Bend your arm (elbow pointing to the ceiling) and bring the dumbbell down to the back of your neck. Alternate the arms.

Pregnant woman working out by first lifting a dumbbell over her head

Pregnant woman working out by bringing the dumbbell down with her elbows pointing upwards

Side planks
Lie on your side and rest on your elbow. Engage your core to lift your hips so your body forms a straight line through your feet. If this is too challenging, rest your knees on the floor and lift your hips.

Pregnant woman lying on her side and supporting herself with elbow

Pregnant woman doing side planks by using her core to lift her hips

Pregnancy workout for the lower body

Step-ups
Hold a dumbbell in each hand, and then step up onto a box or bench that is about mid-shin high, and step back down. Alternate your legs for each rep.

Pregnant lady holding dumbbells and stepping up an elevated surface

Squats
Hold a dumbbell in front of you with both hands. Bend your knees to lower into a squat. As your pelvic ligaments are looser, it is important not to squat all the way down. Aim to reach about two-thirds of the way down, then engage your glutes to get back to a standing position.

Pregnant lady standing straight holding dumbbells in her hands

Pregnant lady lowering her knees into a squat two thirds of the way down

Do be careful and perform each pregnancy workout slowly. Stay away from fast or jerky movements as it could lead to injuries. If you prefer other types of pregnancy workouts that are outside the house, here are 4 exercises to try. Also, please consult with your doctor to check if these workouts for pregnant women work for you.

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Week 8 of Pregnancy: Basic Building Blocks Almost In Place

As your pregnancy progresses, there are some subtle (and not-so-subtle!) changes happening to both your body and child. From bodily changes to your child’s development and even pregnancy symptoms like morning sickness, here's what to expect at 8 weeks pregnant.

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