8 exercises to do and avoid during pregnancy

Many people still have this misconception that pregnant women must not exercise.

But studies have proven that staying physically active and exercising can have health benefits for both the mother and the baby.

The nine months pregnancy journey is no less than a roller coaster ride.

From feeling extremely elated to become a new mother to the fear of what if anything goes wrong, a mother’s heart is full of different emotions during pregnancy.

Contrary to popular belief that one should avoid exercising, staying physically active has various health benefits for the mother and the baby.

It can help you stay fit. 150 minutes of physical activity is recommended every week and thus pregnancy must not stand in the way of achieving fitness goals.

Here are some of the best exercises one must do during pregnancy:

1. Side-lying leg raises
To do this exercise, lie down comfortably on the mat. Now turn to your side and rest your head on your arm for support. Put your other hand on the waist, lift your leg sideways and bring it down. Repeat the exercise 10 times and then change sides.

2. Squats
To do squats, stand with your legs shoulder width apart. Bring your hand together and lower down your body. Make sure that your hips are parallel to the floor. Repeat it 15-20 times.

3. Knee pushups
To do this exercise, get into a plank position and put your knees on the mat. Raise your lower leg so that it forms a 45-degree angle to the mat. Now lower your upper body using the strength of your hands and bring it back up. Repeat 10-15 times.

Exercises you should not perform during pregnancy
Exercising can be therapeutic during pregnancy but it must be done with care and caution. Here are some exercises to be avoided:

4. Exercising sports like squash, kickboxing, basketball, horse riding must be avoided during pregnancy.

5. High-intensity exercises that can overheat the body also must be avoided.

6. Exercises that require lying flat on the front for too long should also be avoided.

7. Climbing and hiking at high altitudes must be avoided as it can lead to altitude sickness for the mother and the baby.

8. Water sports should also be avoided.