Isometrics

• Isometric exercises are exercises that work the muscles by a series of tightening and releasing. These are ideal for bed rest because they require you to work only one body part at a time, such as an arm or a leg. Some isometric exercises you can perform are contracting and releasing the abdominal muscles and stretching out the biceps and triceps. You can also rotate and stretch your upper body and shoulders.
  
  

Soothing the Pain

• Oftentimes, bed rest can leave a woman feeling tired and weak. The joints may ache as the developing fetus stretches and changes. Many bed rest exercises are designed to provide as much comfort and relief for an expectant mother's muscles and joints. These exercises are designed to keep the mother at an extremely low level of movement or straining. Some of these exercises include rotating the arms, feet and legs in a circular motion to circulate blood and loosen the joints. Another option is to use a stress ball to release pressure in the arms and hands.
  
  

Abdominal Focus

• Bed rest can also be an opportunity for an expectant mother to prepare the muscles that she will most likely use during labor and delivery. Exercises that focus on the abdominal muscles can be very helpful. Squeezing the buttocks or completing a series of kegel exercises also helps relieve tension. Kegel exercises use the same muscles that are used during urination and bowel movements. To perform kegel exercises, naturally contract and release your vaginal muscles. This can be done in repetition or sets, and done daily, just like any other exercise is done.