Best 7 safest Pregnancy Exercises & guidance

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Best 7 safest Pregnancy Exercises & guidance

What Exercises Are Safe During Pregnancy?

If you are pregnant, you can do many types of exercise. Please do not overdo it. Pregnancy exercises such as swimming, hiking, indoor biking, or low-impact aerobics classes can be very helpful with a low risk of injury to you or your child.

Some forms of pregnancy exercises can still go on, but you may find that you need to adjust your movements. For example, balance changes can affect your tennis game, and your running may need to be reduced for pregnancy. As you progress through your pregnancy, you may want to consider tests that do not require balance or coordination.


1- Stretching 

It is recommended to keep your muscles limber and warm-up before other more intense workouts. 


2- Neck Rotation

It can help relieve neck pain and shoulder pain. Start with your head forward, then rotate your head slightly toward your right shoulder, then back to the middle, and then up to your left shoulder. Repeat this exercise 4 times.


3- Shoulder Rotation

It helps retain the range of motion. Start by bringing your shoulders forward, rotating them up toward the ears, and back down again. Reverse directions by pulling shoulders back, up toward the ears, and then back down again. Repeat this exercise 4 times.


4- Thigh Shift

Keeping your legs strong and flexible can help maintain balance as your pregnancy progresses. To do:

  1. Start by standing on one foot about two feet before the other, with your toes pointing forward. 

  2. Rely on your body weight based on your front thigh.

  3. Change sides and repeat.

  4. Repeat this exercise 4 times. 


5- Leg Shake

It can help maintain your body circulation. Sit down with your extended legs and feet. Move your legs up and down randomly.


6- Ankle Rotation

Swelling of feet and ankles during pregnancy is common, and ankle rotations can help smooth body circulation and reduce fluid buildup. Sit with legs extended and toes relaxed. Rotate your feet in large circles. Repeat this exercise 4 times in a row.


7- Yoga

Yoga has many health benefits, but it may not be the right kind of pregnancy exercise. Try only a prenatal yoga section where the goals are aimed specifically at pregnant women. If you are taking a regular yoga class, be sure to inform the trainer in advance that you are pregnant and ask them to change your condition. Avoid “hot yoga” pregnancy exercises.

What  Pregnancy Exercises need to Be Avoided?

While you can do many pregnancy exercises, other exercises and activities should be avoided, including:

  1. Holding your breath during the activity.

  2. Activities where you may fall (such as skiing or horseback riding). 

  3. Contact sports, including soccer, soccer, basketball, and volleyball 

  4. Any exercise can cause minor abdominal discomforts such as jarring motions or a sudden change in direction. 

  5. Activities that require wide jumping, skipping, hopping, bumping, or running. 

  6. Deep knees bend, full sit-ups, double legs raises, and a touch of the straight-toe leg. 

  7. Bumping while stretching.

  8. Movement at the waist while standing.

Also, Read 15 Superfoods during Pregnancy (Power foods)


Veer Singh

Veer Singh