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Workout Guide in Pregnancy

28 May 2021
Workout Guide in Pregnancy

Maintaining a daily workout schedule during your pregnancy will assist you with being healthy and feeling your best.


Benefits of Working Out During Pregnancy

Why You Should Workout Even Pregnant

Exercising during pregnancy helps minimize the risk of:

  • Premature birth
  • Unnecessary weight gain
  • Preeclampsia
  • Gestational diabetes
  • Hypertensive conditions
  • Lower birth weight

It's also a perfect way to:

  • keep up your physical health
  • reduce back pain
  • control depression and anxiety symptoms
  • lessen burden
  • help boost postpartum recovery


  • If you exercise before becoming pregnant, you could continue to do so now.
  • Inquire with your health care professional at your first prenatal care checkup if exercising during pregnancy is safe for you.
  • The American College of Obstetrics and Gynecology advises 30 minutes or more of moderate exercise per day.
  • A healthy pregnant woman needs at least two and a half hours of physical exercise per week, like walking or swimming.
  • Rather than attempting to achieve optimum fitness, the goal should be to maintain the current fitness level.
  • Always listen to Your Body! If you feel any distress or pain.
  • Always consult with your doctor, especially if you have any doubts or worries about how your body is adapting to an exercise regimen.

The Best Exercises for Pregnant Women

Exercise is helpful to both you and your baby while you're expecting. Here are the easiest and safest ways to break a sweat when pregnant.


Plié Squats

Best Exercise for Pregnant Women


  • Stand parallel to the back of a comfortable chair, with the hand resting on the chair, feet parallel, and hip-distance apart.
  • Pull your belly button up and in as your toes and elbows are turned out to 45 degrees.
  • Bend your knees, dropping your torso as low as possible while maintaining a straight back. 
  • Get back to the starting spot by straightening the legs—rep for a total of 10 reps.

This exercise strengthens Quadriceps, hamstrings, and butt. Balance is also improved.


Prenatal Yoga 

Best Exercises for Pregnant Women


Prenatal yoga is another excellent exercise for expectant mothers: it promotes meditation, endurance, concentration, and deep breathing, all of which are excellent training for the marathon of delivery.



Plank Best Exercises for Pregnant Women


  • Get down on your hands and knees, with your arms directly under your shoulders. Straighten your legs behind you and raise your knees, so your body forms a straight line. Don't sag your belly or curve your back.
  • Hold for 1 to 2 breaths, gradually increasing to 5 breaths.
  • Core, ribs, and back muscles are all strengthened.


Online Workout Classes at Home

If you are already physically healthy and lack the release of going to the gym for a workout, video or recorded exercises online can be very beneficial. It's critical to be cautious about where you get your workouts, particularly during pregnancy and post-partum. Find teachers who are certified in maternity and postpartum care, and prevent high-intensity workouts.


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