Antenatal exercises help improve strength, flexibility, and overall well-being during pregnancy. They can ease discomfort, prepare your body for labor, and promote a healthy pregnancy. Here are some safe and effective antenatal exercises:

1. Walking & Low-Impact Cardio

• Keeps your heart healthy without straining joints.
• Helps control weight and reduce pregnancy-related swelling.

2. Pelvic Tilts

• Strengthens abdominal muscles and relieves back pain.
• How to do it:
  1. Stand or lie on your back with knees bent.
  2. Tighten your stomach muscles and tilt your pelvis upward.
  3. Hold for a few seconds, then relax.

3. Kegel Exercises

• Strengthens pelvic floor muscles to prevent incontinence and support childbirth.
• How to do it:
  1. Squeeze pelvic muscles as if stopping urination.
  2. Hold for 5-10 seconds, then relax.
  3. Repeat 10-15 times, several times a day.

4. Prenatal Yoga

• Improves flexibility, reduces stress, and promotes relaxation.
• Focuses on deep breathing, gentle stretching, and maintaining balance.

5. Swimming & Water Exercises

• Low-impact exercise that relieves joint pressure.
• Improves circulation and reduces swelling.

6. Squats

• Strengthens legs, pelvic muscles, and improves posture.
• How to do it:
  1. Stand with feet shoulder-width apart.
  2. Lower into a squat position while keeping your back straight.
  3. Hold for a few seconds and return to standing.

7. Side-Lying Leg Lifts

• Strengthens hip and thigh muscles.
• How to do it:
  1. Lie on one side with knees slightly bent.
  2. Lift your top leg slowly, then lower it.
  3. Repeat on both sides.

8. Cat-Cow Stretch (Spinal Mobility)

• Relieves back pain and improves spinal flexibility.
• How to do it:
  1. Get on hands and knees.
  2. Inhale, arch your back (cow pose).
  3. Exhale, round your back (cat pose).
  4. Repeat several times.

9. Deep Breathing & Relaxation

• Helps manage stress and prepares for labor.
• How to do it:
  1. Sit or lie down comfortably.
  2. Inhale deeply through your nose, expanding your belly.
  3. Exhale slowly through your mouth.

10. Arm & Shoulder Exercises

• Improves posture and prevents upper body strain.
• Try gentle arm circles, bicep curls with light weights, or shoulder rolls.

Tips for Safe Antenatal Exercise

• ✅ Always warm up before exercising.
• ✅ Stay hydrated and avoid overheating.
• ✅ Avoid lying flat on your back after the first trimester.
• ✅ Stop if you feel dizzy, short of breath, or experience pain.
• ✅ Consult your doctor before starting any new exercise routine.

Would you like a customized routine based on your fitness level? 😊