The Simple Way to Improve Pregnancy Body Awareness

Pregnancy brings about a lot of changes in all aspects of life, but the hardest part for many women to accept is the way their body changes. On top of—and because of—the shape of your body changing, you might find that your balance and coordination are challenged because your center of gravity is shifting every day. This can affect the way you feel about moving and engaging in daily activities and even your self-confidence.

Your brain tells your body how to move and it does this by creating body maps, so there are specific parts of your brain that are responsible for each body part. By performing specific exercises that expand these body maps, you can help increase your body awareness. Incorporating these body awareness exercised into your routine will significantly improve your overall health and coordination, which will in turn boost your confidence so you can proudly show off your growing bump. Although it may feel uncomfortable to move in different positions at first, your body will adapt to your new movement patterns.

The more you practice consciously stepping in different positions the more comfortable your daily activities will feel. Practice these lunges in a comfortable manner according to your fitness level and stage of pregnancy. You can progress these exercises by adding a resistance band around the lunging leg while it is attached to something secure. Remember to consult with your doctor before engaging in physical activity.

10 position lunges

Start in neutral stance with legs hip width apart and a tall spine (like a string is pulling you up through the crown of your head). Pay close attention to the alignment of your hips, knees, and ankles as you step into the lunge and make sure your feet are pointed forward and planted on the ground. These small details will make a big difference in your ability to move with confidence.

1st lunge- right leg moves forward with your front knee bent and back knee straight.

2nd lunge- right leg moves forward at a 45-degree angle so it is not quite at your side. Your front knee is bent and your back leg is straight.

3rd lunge- right leg moves to the side with your right knee bent and your left knee straight.

4th lunge- right leg moves backward at a 45-degree angle so it is not quite behind you. Your right knee is bent and your left knee is straight.

5th lunge- right leg moves backward with your right knee bent and your left knee straight.

6th lunge- left leg moves forward with your front knee bent and back knee straight.

7th lunge- left leg moves forward at a 45-degree angle with front knee bent and back knee straight.

8th lunge- left leg moves to the side with left knee bent and right knee straight.

9th lunge- left leg moves backward at 45-degree angle. Your left knee is bent and right knee is straight.

10th lunge- left leg moves backward with your left knee bent and your right knee straight.