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Alt Text: pregnancy exercise guide trimester safe workouts India Dr Mamta Agrawal BestGyno
Staying active during pregnancy improves stamina, reduces back pain, lowers the risk of gestational diabetes and helps prepare the body for a smoother normal delivery. As a Gynaecologist with 27+ years of experience, I encourage pregnant women to follow safe and structured workouts that match their trimester and medical condition.
This medically reviewed 2025 guide explains safe trimester-wise exercises, benefits, do’s & don’ts, breathing techniques, posture tips and when to avoid workouts.
Benefits of Exercise During Pregnancy
- Reduces back pain & body stiffness
- Improves sleep
- Prevents excessive weight gain
- Improves blood circulation
- Reduces constipation
- Helps maintain healthy blood pressure
- Supports normal delivery
General Exercise Guidelines for Pregnancy
- Start slowly if you were inactive before pregnancy
- Wear comfortable clothes and supportive footwear
- Stay hydrated before, during and after exercise
- Avoid overheating
- Stop if you feel breathless or dizzy
Trimester-Wise Pregnancy Exercises
First Trimester (0–12 Weeks)
Focus: Building stamina, gentle strengthening, avoiding fatigue.
- Walking: 20–30 minutes daily
- Pelvic Tilts: Strengthens lower back
- Cat–Cow Stretch: Improves spine flexibility
- Breathing Exercises: Essential for managing stress
- Arm & Shoulder Rotations: Improves posture
Avoid: Jumping, high-intensity workouts, abdominal crunches.
Second Trimester (13–27 Weeks)
Focus: Improving posture, strengthening pelvis, reducing backache.
- Walking / Light Jogging
- Modified Squats: Help prepare for normal delivery
- Butterfly Pose: Opens pelvic region
- Side-Lying Leg Lifts: Strengthens hips
- Swimming (if approved): Excellent low-impact exercise
Avoid: Lying flat on your back for long periods.
Third Trimester (28–40 Weeks)
Focus: Preparing for labour, improving flexibility and posture.
- Brisk Walking
- Pelvic Floor Exercises (Kegels): Essential for labour
- Wall Squats: Improve pushing ability
- Birth Ball Exercises: Reduces pelvic pressure
- Side-Lying Stretches: Relieve lower back discomfort
Avoid: Balancing exercises, heavy lifting, fast movements.
Breathing Exercises for Pregnancy
- Deep Breathing: Helps during labour
- Alternate Nostril Breathing: Reduces stress
- Short Breaths: Useful during contractions
Exercises to Avoid During Pregnancy
- Contact sports
- Heavy weightlifting
- Hot yoga
- Skipping / jumping
- Abdominal crunches
- Running on uneven surfaces
Signs You Should Stop Exercising Immediately
- Dizziness
- Chest pain
- Severe breathlessness
- Vaginal bleeding
- Decreased fetal movement
- Water leaking
Posture Tips During Pregnancy
- Sit with back supported
- Avoid slouching
- Use pillows between knees while sleeping
- Lift objects by bending knees, not waist
WHO Recommendations
- 150 minutes of moderate physical activity weekly
- Combination of aerobic and strengthening exercises
- Avoid lying flat after second trimester
Authoritative External Links
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Frequently Asked Questions (FAQ)
1. Is exercise safe throughout pregnancy?
Yes, unless your doctor advises otherwise. Light to moderate workouts are safe and beneficial.
2. Can I start exercising if I never exercised before?
Yes, begin with slow walking and light stretches.
3. Are squats safe during pregnancy?
Yes, modified squats help prepare for normal delivery.
4. Can exercise help reduce back pain?
Yes. Cat–cow stretches and pelvic tilts are especially helpful.
5. When should I stop exercising?
Stop immediately if you feel dizzy, breathless, pain, or if fetal movements reduce.
