Here are some exercises that fitness expert Yash Agarwal recommends for pregnant women.
1. Walking indoors
- Warm up by walking slowly on the treadmill for 5 minutes.
- Gradually increase the speed to a faster level.
- Swing your arms naturally to keep your balance.
- Walk for 20 to 30 minutes.
2. Squat
- Stand with your feet shoulder-width apart and hands on hips.
- Slowly lower your hips to sit on the chair.
- Keep your back straight, knees in line with your toes, then slowly stand up.
- Do 10 to 12 times.
3. Kegel exercises
- Sit, stand or lie down depending on your comfort level.
- Tighten your pelvic floor muscles.
- Hold the contraction for 5 seconds and then relax.
- Repeat 10 to 15 times.
4. Sitting exercise with ball
- Sit on an exercise ball with your feet flat on the floor.
- Gently bounce or roll back and forth to maintain balance.
- Add arm movements such as raising the arms up or out to the sides.
- Do this for 10 to 15 minutes.
