Regular exercise during pregnancy offers numerous benefits for both mother and baby, including reduced pregnancy complications, easier labor, and improved postpartum recovery.

Safe Pregnancy Exercises:

• Yoga: Maintains flexibility and muscle tone
• Swimming: Provides low-impact full-body workout
• Walking: Excellent for daily cardio
• Strength Training: Using light weights or resistance bands
• Elliptical Machine: Safe cardio alternative

Exercises to Avoid:

• Contact sports (martial arts, boxing)
• Ball sports with risk of impact
• Rock climbing or horse riding
• Prolonged back-lying positions after 16 weeks

HIIT During Pregnancy:

• Keep sessions under 20 minutes
• Choose low-impact alternatives
• Take longer rest periods
• Maintain conversation-level intensity
• Focus on stability

Weight Training Guidelines:

• Use lighter weights with higher reps
• Focus on proper form
• Avoid lying flat after 16 weeks
• Incorporate resistance bands
• Prioritize core-supporting exercises

Stop Exercising If You Experience:

• Chest pain or palpitations
• Severe shortness of breath
• Excessive fatigue
• Abdominal pain
• Dizziness or faintness

Exercise Recommendations:

• Aim for 150 minutes of moderate exercise weekly
• Divide into 30-minute sessions
• Listen to your body
• Maintain pre-pregnancy activity levels
• Stay hydrated

Sample Weekly Workout Plan:

• Monday: Gentle strength training
• Tuesday: Yoga
• Wednesday: Light cardio
• Thursday: Rest
• Friday: Low-impact HIIT
• Saturday: Prenatal Pilates
• Sunday: Rest or gentle stretching

Always consult your healthcare provider before starting or continuing any exercise routine during pregnancy.

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