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Exercises for pregnant women

Exercises for pregnant women

Exercises during pregnancy not only have the role of keeping you fit and preventing overweight, but also contribute to maintaining a correct body posture, preventing or alleviating edema, improving circulation and supporting the belly, which will weighing more and more difficult until the end of pregnancy. Here are some exercises for pregnant women that energize you and help you cope with bodily changes during pregnancy!

Walking is one of the best ways to strengthen your body during pregnancy. Swimming is also recommended for various benefits. The minimum recommended exercise time for pregnant women is 30 minutes.

Consume a lot of water before you start exercising and after you have finished. Water that is removed by perspiration must be replaced. Protect yourself against the cold in winter and against the summer sun, do not hesitate to wear a hat, respectively a hat. Take care of the shoes, as the pregnancy progresses you will notice that the feet are swollen, so a suitable shoe will help you relax your ankles and soles.


The best way to move is walking: it exerts the whole body to the same extent, does not require special equipment and is a safe method that does not affect the fetus. It is an advantage because it will increase your endurance and you will have more power during birth.


As the pregnancy progresses you will prefer to spend a lot more time in the water because the water relieves the pressure exerted by the fetus on the hips and you will not feel the pain in your ankles as well.

Moreover, your back will be a little more relaxed and you will have the impression that your tummy is floating.

Exercise for maintaining posture

Regardless of whether you are at the beginning of your pregnancy and have no tummy or are still in an advanced stage of pregnancy, exercising with books on your head is effective in maintaining your right spine and not resting. Stand with your back straight, shoulders relaxed and put a book on your head. Then, try to walk around the house, with the book on its head, being careful not to drop the book at all. Repeat the exercise several times a day!

Exercise to rotate the neck

Stress and emotional stress often accumulate in the body, in the head and neck area. Their accumulation in the head area causes pain and discomfort. In addition, the stiffness and pressure felt at the neck are also caused by the tension placed by the weight of the belly on the spine.

Learn to relax your neck, sit in a chair, and do neck rotation exercises. Relax your neck and shoulders and keep your head forward. Turn your head to your left shoulder as long as you can. I return to my starting position and make the same move to my right shoulder. Repeat 4-5 rotations in each direction!

Basin lifting exercise

Sit on your back and lift your legs, bending your knees, but keeping your feet perfectly stretched on the mattress or floor. Keep your hands out, at some distance from your body. From this position, gently lift your trunk and back from the floor as high as you can. I return to the starting position and repeat the movement at least 5 times. As you progress in pregnancy, your tummy will grow larger and "hang" harder.

It will not be easy for you to do such exercises. As you reach the end of the pregnancy, lifting the trunk from the ground will be very difficult because of the weight. Do not force yourself to lift the trunk more than you can, in order not to risk an unpleasant injury. Exercise gives you strength and power in the pelvis and in the dorsal area, helping you to support the weight of the pregnancy more easily. In addition, it gives you energy and helps you give birth easier, if you choose to bring the baby naturally into the world.

Exercise for the legs

It is a simple exercise, which can be done at any time, without involving high risks for pregnancy. Lie on the bed or on the mattress, on the left side, with your legs straight. Raise your right leg, keeping it perfectly stretched, as high as possible, without forcing the lift. I return with my foot to the starting position and repeat the movement about 10 times.

Turn to the other side and repeat the exercise, this time raising your left foot. This exercise contributes to the improvement of blood circulation in the body, strengthening of the muscles of the legs and lumbar area, as well as the prevention of edema, commonly encountered in pregnancy.

Ankle spinning exercise

Lie in bed, with your back supported by pillows, and with your feet relaxed and stretched out in front. Then begin to rotate your toes simultaneously. Try as wide as possible movements that involve the ankle. Rotate the ankle 5 times to the left and 5 times to the right. It is an exercise that improves blood circulation and is essential to prevent swelling of the legs or carcasses during pregnancy.

Exercise for the legs

Sit on your back and keep your feet straight and hands close to your body. Then bend your knee and lift your right leg, making sure the soles are perfectly laid on the bed. After the bent knee forms an angle of 45 degrees, begin to lower it slightly, laterally, until the outside of the foot reaches the mattress. Return to the starting position where you have the knee bent and the sole flipped into the mattress and then straighten the foot. Do the exercise with your left foot and repeat the movements 4-5 times, with each member separately.

Do you know any other simple and safe exercises for pregnant women? Tell us your suggestions and tips in the comments section below!

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