Pregnancy exercises

Experts agree, when you’re expecting, it’s important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.
Being fit doesn’t have to mean a big time commitment or fancy equipment. The following pregnancy workouts are simple, can be done at home, and are safe to do in each trimester.
Maintaining a regular pregnancy workout exercise routine throughout your pregnancy can help you stay healthy and feel your best.
Be sure to do the moves in the order shown and, for best results, do the pregnancy workout exercises every other day.

Exercise during pregnancy, as long as the pregnancy workout exercise is appropriate for each stage, has many positive benefits for you and your baby.
Maintaning a good fitness level will help prepare you for the birth and helps with a quick recovery

Trimester 1 (1 - 12 weeks)
Changes are happening to your body, although physically you may not change too much in shape you may notice some of the following:

Trimester 2 (13 - 28 weeks)
During this time, women are described as “blooming or blossoming”

Trimester 3 (29 - 40) weeks
You will be getting bigger so you may feel fatigued due to the extra weight.


Benefits of pregnancy workout exercise during pregnancy:
Improved aerobic and muscular fitness.
Facilitation of recovery from labor.
Enhanced• maternal psychological well-being that may help counter feelings of stress, anxiety, and/or depression frequently experienced during pregnancy.
Establishment of permanent healthy lifestyle habits.
More rapid return to pre-pregnancy weight, strength, and flexibility levels.
Fewer obstetric interventions.
Shorter active labor and less pain.
Less weight gain.
Improved digestion and reduced constipation.
Greater energy reserve.
Reduced “postpartum belly”.
Reduced back pain during pregnancy.

Tips for exercising during pregnancy:
Check with your healthcare provider before beginning any new program.
Steer clear of dangerous sports.
Wear the right clothes.
Warm-up and cool down.
Drink plenty of water.
Don’t lie flat on your back.
Keep moving.
Don’t overdo it or get overheated.
Get up slowly.
Make it a habit

Warning signs: stop if experiencing the following:
Any bleeding or gush of liquid from vagina.
Sudden swelling of ankles or legs.
Dizziness or shortness of breath.
Severe abdominal pain.
Excessive fatigue.
Chest pain.
Headaches.
Elevated pulse or blood pressure that persists post-exercise.
Contractions or premature labor.
Decreased fetal movement.
Insufficient weight gain