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Pregnancy Workout Plan

Pregnancy Workout Plan

by: Dr. Meenu Verma
Sr. Physiotherapist

During pregnancy, the workout is very important because it helps in relieving pains, edema, swelling and also prevent it. Pregnancy workout helps in maintain activity state the body and mind and helps in maintained weight gain. Exercise helps in keeping the heart rate low and minimizing cramps. Twisting your body also helps to reduce miscarriage, caesarian section, preterm birth, preeclampsia, gestational diabetes, excessive weight gain etc.

The aim of this workout is at least 4-5 days of exercise in a week and for 30-40 minutes. Rest of the days you can do the walking and deep breathing only.

Exercise schedule can make in two ways:-

According to trimester

  • First trimester:- Can do yoga, deep breathing exercise, strengthening exercise for upper limbs and shoulders.
  • Second trimester:- Progression of exercise and gradually increase repetitions and straight leg raising, cat camel.
  • Third trimester:- Can do strengthening of lower limbs, strengthening of pelvic floor muscles, Squats and deep squats at the end of the trimester.

Weekly routine

In a weekly routine, you should do exercise on alternate days so that you can take rest between each session. Do exercise for 30-40 minutes.

What can I include in my daily exercise routine?

You can make a routine like-

  • Monday:- Prenatal cardio.
  • Tuesday:- Rest
  • Wednesday:- Upper and lower body strengthening.
  • Thursday:- Rest
  • Friday:- Core and pelvic floor exercise.
  • Saturday:- Rest
  • Sunday:- Deep breathing, walking.

Important points to be followed during exercise:

  • Warm up is an essential part of any work out like marching, ankle pumps, wrist rotation, shoulder rotations etc.
  • Exercise for just 10-15 minutes a day for 1-2 day when you feel comfortable then gradually increase the duration of exercise. Avoid high-intensity exercises.
  • Pool exercise is also helpful for fitness. It helps in total body work out, strengthens the muscles and also provides cardiovascular conditioning.
  • Do not feel fatigue at the end of the exercise.
  • Drink plenty of water before and after of exercise help in avoiding overheating

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