Let pregnancy be easy-breezy for you with these 4 exercises

Workout during pregnancy can have more benefits than you can imagine. Here;s a routine you can try under the guidance of your expert.
workout during pregnancy
Pregnancy is not an excuse for not working out! Image courtesy: Shutterstock
Anushka Nandani Published: 12 Apr 2022, 20:34 pm IST
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Exercise can play a healthy, happy and comfortable pregnancy. But the first question that comes to our mind is figuring out if it’s safe to workout during pregnancy. Well, it is not just ‘allowed’, it is in fact important to do so. Workout during pregnancy is highly recommended and has been known to help in having a more healthy and comfortable pregnancy. Why is it important, you may ask?

Building strength and stamina via exercise can ensure your body deals better with all the physical challenges that are part and parcel of pregnancy. It also reduces the risk of certain complications.

workout during pregnancy
Yoga or Pilates, there’s a lot you can do during pregnancy. Image courtesy: Shutterstock.

Even though pregnancy might seem like the perfect time to sit back and relax,
and eat to your heart’s content – exercising during this time can be very beneficial.

Benefits of workout during pregnancy

* It can reduce backaches
* It can prevent constipation
* It can keep bloating and swelling away
* It can prevent excess weight gain
* It promotes reduced risk of having C-section, shortened labour and any other related health issues that may arise around this time.
* It also works great in uplifting the mood as pregnancy can be overwhelming and can cause a certain level of anxiety.

Incorporation of any kind of workout must be done with clearance from your
physician. Once cleared, 20-30 minutes of exercise each day is essential. Start
with lower intensity exercises like yoga and Pilates and gradually advance to
moderate to higher intensity workouts. Prenatal exercises could include a good
mix of Pilates (floor exercises) as well as weighted exercises depending on your

Also Read: Exercise during pregnancy may save your child from future health problems: Study

Here is a routine that can become your perfect workout during pregnancy

Repeat each exercise 10-12 times for 3-4 rounds:

pregnancy workout
Side-lying leg lifts. Image courtesy: Shutterstock

1. Side lying leg lifts:

While lying on your side with a flexed foot, lift your leg about half-way up. Lower slowly and repeat 20 times. Then hold your leg in the top position for a count of 10 seconds.

squat during pregnancy
Squats can be helpful during pregnancy. Image courtesy: Shutterstock

2. Squats:

Stand with feet just wider than hip-width apart, toes pointe slightly out, clasp hands at chest for balance. Send hips back and bend at knees to lower down as far as possible with chest lifted.

knee push up
Knee push-up can be your go-to exercise for comfort.

3. Kneeling push-ups:

Kneel on the floor. Extend your arms and place your palms shoulders-width apart on the floor in front of you. Tighten your abs while you bend your arms, lowering your torso until your chest grazes the floor. Push the torso back up by straightening your arms.


Keep an idea of your risk of weight-related issues.

Check BMI
lunges during pregnancy
Lunges aren’t just a good warm-up, but can be a mild workout during pregnancy. Image courtesy: Shutterstock

4. Lunges:

Stand in a split stance with the right foot 1-2 steps In front of the left foot. Your torso is straight, the shoulders are back and down, drop the back knee in a 90 degree angle and back to starting position.

If you haven’t been exercising regularly, use pregnancy as your motivation to
begin. Baby, let’s move!

(Disclaimer: Considering that every pregnancy can be different, please do not try any exercises without consulting your gynaecologist or a prenatal workout expert.)

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About the Author

Anushka Nandani, Fitness Expert Co-founder of The Tribe ...Read More

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