Sit-ups and crunches are generally fine in the first trimester, but it’s best to avoid them afterward. (They’ll be harder to do as your pregnancy progresses anyway.) In addition, lying flat on your back past midpregnancy tends to lower your blood pressure and may cause you to feel dizzy.

First Trimester Walking Workout (Up to 13 weeks) Start by walking 10-15 minutes a day, three days a week, taking at least one day off between walks. When you feel ready, add another day of walking and increase each walk by 5 minutes. After a few weeks, add a fifth day of walking.

Walking during pregnancy: Reduces the risk of complications during pregnancy and delivery. Studies show that women who exercise regularly have a lower risk of developing gestational diabetes or having unplanned cesarean sections. Helps you burn calories so you keep your weight in check.

During the second trimester (weeks 14 to 27) your bump will be growing and it may be a good time to think about swapping high-impact exercises, like running and jumping, for low-impact activities, such as walking or swimming.

Doctors recommend 150 minutes of moderate exercise each week in pregnancy. Brisk walking, or walking up a hill, counts as moderate exercise. You should be able to hold a conversation, but not without a little effort. Spread out your walking sessions through the week, so you could do 30 minutes five days a week.

As your pregnancy progresses it is normal to feel pressure or pulling in your lower abdomen. This uncomfortable sensation is usually caused by the increasing weight of your uterus, the placenta, amniotic fluid and your growing baby.

“After you’ve had your baby, it’s still best to avoid sit-ups and crunches until your abs have fully healed,” Sacasas advises. The healing process might take anywhere from six weeks to six months, or longer. Because every woman is different, have your OB-GYN check your ab muscles to see how they’re healing.

“Squats are extremely safe for most pregnant people, and also highly recommended,” says DeGrace, because they can help strengthen your pelvic floor muscles. Squats also improve hip mobility and improve blood circulation to your whole body—all things that help prepare your body for labor.

What are the best cardio exercises I can do while I’m pregnant?

• Swimming. Swimming and water aerobics may just be the perfect pregnancy workout.
• Walking.
• Running.
• Ellipticals and stair climbers.
• Group dance or aerobics classes.
• Indoor cycling.
• Kickboxing.
• High-intensity interval training workouts (HIIT)

No. Exercise has not been shown to cause miscarriage. If your pregnancy is uncomplicated, it is safer to exercise than not.

Everyday stress does not cause miscarriage. Studies have not found a link between miscarriage and the ordinary stresses and frustrations of modern life (like having a hard day at work or getting stuck in traffic). Likewise, being startled by a sudden loud noise does not cause a miscarriage.

You should not climb stairs in the first three months of pregnancy – False! Travelling in an autorickshaw or on bumpy roads can lead to a miscarriage – Not true!

Historically, pregnant women were advised to hold off on exercise until the second trimester in an attempt to avoid the risk of miscarriage. However, no studies have shown a direct link between exercise and miscarriage early in pregnancy.

Foods that can cause miscarriage

• 01/10Foods you must avoid during pregnancy. The nine months of pregnancy are no less than a roller coaster ride.
• 02/10​Smoked seafood.
• 03/10​Raw eggs.
• 04/10​Unpasteurized milk.
• 05/10​Drumstick Tree.
• 06/10​Animal Liver.
• 07/10​Aloe Vera.
• 08/10​Sprouted Potato.

Leg lifts are a good way to strengthen your back and abdominal muscles. However, during pregnancy, leg lifts should be modified after 20 weeks to avoid lying on your back.

Side leg raise

1. Take 3 seconds to lift your left leg 6 to 12 inches out to the side.
2. Take 3 seconds to lower your leg back to the starting position.
3. Repeat with your left leg.
4. Alternate legs, until you have repeated the exercise 8 to 15 times with each leg.
5. Rest, then do another set of 8 to 15 alternating repetitions.

Avoid: Holding your breath during any activity. Activities where falling is likely (such as skiing and horseback riding) Contact sports such as softball, football, basketball and volleyball.

Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it. The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics (taught by a certified aerobics instructor).

What if I am gaining too much weight?

1. Eat the appropriate portion size and avoid second helpings.
2. Choose low-fat dairy products.
3. Exercise; consider walking or swimming on most if not all days.
4. Use low-fat cooking methods.
5. Limit sweets and high-calorie snacks.
6. Limit sweet and sugary drinks.

How Much Weight Should You Gain During Pregnancy?