Pregnancy Exercises

Pre Natal exercises:

First Trimester exercises:

Pelvic floor muscles

Kegel exercise:

Kegel exercise is also known as pelvic floor exercise, and it strengthens the pelvic floor muscles such as the pubococcygeus muscle. These muscles help to control the flow of urine. You can perform kegel exercise anytime and anywhere, such as while your cooking, teething brush, watching TV, etc.

Imagine that you are trying not to pass the flow of urine. Hold for 5-10 seconds and then relax.

Repeat 10-12 times for 3-5 sets at least 3 times in a day.

Make sure you do not move your legs or abs while doing kegel exercise

Shoulders

Shoulder rotation:

Sit upright on the chair with knees bent and feet on the floor. Rest your arms at your sides.

Now bring your shoulders forward and then rotate them upward towards the ears, then move them back and then down.

Repeat 8-10 times.

Then rotate your shoulders in an anti clockwise for 8-10 times.

Overhead press with dumbbell:

Stand with feet wider than hip width apart. Hold a dumbbell in each hand, bend your elbows and bring dumbbells either side of your head with palm facing to each other.

Extend your arms holding dumbbells straight overhead.

Lower back to the starting position and repeat 12-15 times.

Dumbbell weight: 2-5 pound

Ankles

Ankle rotation:

Lie down on your back with your legs extended and feet in a neutral position.

Now rotate your feet down, out, up and in, and then back to neutral position.

Repeat 10-12 times.

Repeat 10-12 times in an anti clockwise.

Biceps

Standing biceps curl with dumbbell:

Stand with feet around shoulder width apart and bend your knees slightly.

Hold a dumbbell in each hand and rest your arms at your sides with palms facing forward.

Bend your elbows and slowly bring them up towards your shoulders.

Lower back to the starting position and repeat

Squat with biceps curl:

Stand upright with feet around hip width apart, holding a dumbbell in each hand by your sides with palms facing in.

Lower your body by bending your knees at 90 degrees and come into a squat position. As you squat down, curl weights up towards your shoulders.

Hold for 2-3 seconds and then return to the starting position. Repeat 10 times.

Squat biceps curl with dumbbell:

It strengthens your arms, thighs, glute and core, and improve posture

Stand with feet around shoulder width apart, hold a dumbbell in each hand and rest your arms at your sides with palms facing forward.

Lower your body by bending your knees into a half squat. This is your starting position.

Now bend your elbows and slowly bring dumbbells up towards your shoulders. Repeat 10-12 times.

Then push yourself back to the standing position.

Repeat 2 more times.

Legs, glutes and quadriceps

Clam:

Lie on your right side and rest your head on your outstretched right arm (right arm stretched out overhead), rest your left hand in front of your tommy for more stability and balance or rest your hand on your waist.

Bend your hips and knees to an approximately 45 degree angles. Stack your legs and feet together.

Now raise your left knee away from your right knee as far as you can, keeping your feet together. Tighten your butt and pelvis should be still.

Then lower your left knee down to the starting position.

Repeat 12-15 times. Switch side and repeat.

Muscles:

Gluteus medius, gluteus minimus, tensor fascia latae, Sartorius, abs, buttocks, thigh and pelvic floor

Bridging:

This is one of the most important exercises of core. It strengthens the gluteus, hamstrings, abs and lower back muscles. It toned your back, flat your tummy and slim down your thigh. It reduces back pain and improves posture.

Lie on your back on the mat with your knees bent, feet flat and your arms at your sides.

Slowly raise your pelvis off the floor by pushing through your feel until your shoulders, knees and hips come in one line.

Then slowly return to the starting position.

Repeat 8-12 times for 2 sets.

Supported bridging:

Lie on the floor with leaning back against the stack of pillows, resting under upper and middle back, and head.

Bend your knees and feet on the floor.

Now gently raise your hips off the floor as far as possible.

Hold for 2-3 seconds and return to the starting position. Repeat 8-10 times.

The Bridge with Pillow:

Lie on your back on the mat with knees bent and arms at your sides. Place a pillow between your knees.

Now squeeze the pillow and lift your pelvis off the ground to a point where shoulders, hips and knees come in a straight line. Hold for 2-3 second.

Then lower your pelvis to the starting position and release squeeze motion. Repeat 10 times.

It strengthens inner thighs, hips and pelvic floor

Reverse Lunges:

Stand upright with feet hip-width apart. Keep your back straight and abs pulled in. Rest your arms at your sides with palms facing in.

Step backward with one leg and bend your knees and keep continue further down until backward leg reach close to the floor and front knee aligned with toes.

Come back to the starting position and repeat with the other leg.

Keep continue alternating side back and forth.

Repeat 8-10 times on each side and do 2 sets.

You can add intensity of exercise by holding a dumbbell in each hand by your sides.

Squat:

Squat is a lower body exercise. It mainly strengthens muscles of thighs, hips and buttocks, hamstrings.

Stand with feet shoulder width apart, bend elbows out and rest your hands behind head. Keep your back straight and head straight up throughout the exercise.

Now slowly bend your knees and hips and lower down into the squat. Keep going until your thighs are parallel to the floor.

Make sure your feet and knees should face straight ahead. Don’t allow your knees past your toes.

Return to the starting standing position by extending your knees and hips, and repeat till you desire.

Muscles:

Gluteus, maximus, quadriceps, hamstrings, erector spinae, transversus abdominus, gluteus medius/minimus, adductors, calf muscles.

Squat with dumbbell:

Stand with feet wider than shoulder width apart and toes pointed out at 45 degree angle.

Hold a dumbbell in each hand, bend your elbows and bring them in front of your shoulders. Keep your chest tall, back straight and abs pulled in.

Lower yourself by bending your knees until your thighs are parallel to the floor.

Push back to the starting position and repeat 12-15 times. Do 2-3 sets.

Squat with biceps curl:

Stand upright with feet around hip width apart, holding a dumbbell in each hand by your sides with palms facing in.

Lower your body by bending your knees at 90 degrees and come into a squat position. As you squat down, curl weights up towards your shoulders.

Hold for 2-3 seconds and then return to the starting position. Repeat 10 times.

Squat biceps curl with dumbbell:

It strengthens your arms, thighs, glute and core, and improve posture

Stand with feet around shoulder width apart, hold a dumbbell in each hand and rest your arms at your sides with palms facing forward.

Lower your body by bending your knees into a half squat. This is your starting position.

Now bend your elbows and slowly bring dumbbells up towards your shoulders. Repeat 10-12 times.

Then push yourself back to the standing position.

Repeat 2 more times.

Single leg split squat

Stand facing away from a bench or a chair. Stand on one leg while the other leg reaches back and place on a bench or a chair. Place your arms at your sides.

Now bend your front knee and lower you body down into a squat until your front knee comes at 90 degrees and back knee comes close to touch the floor.

Push yourself back to the starting position and repeat until you reach your desired goal. Repeat with opposite leg.

plie squat with reverse fly:

Stand with feet more than shoulder width apart, toes facing slightly outward around 45 degrees.

Hold a dumbbell in each hand and extend your arms in front of chest with palms facing to each other.

Push your hips back and lower your body by bending knees at 90 degree angle and at the same time raise your arms to your sides until weights are at the shoulders level while keeping elbows slightly bent.

Hold for 1-2 seconds and return to the starting position.

Repeat 8-10 times.

Abdominals

Vaccume exercise:

Vaccume exercise is an isometric contraction of transvesus abdominis. It is also known as Trs pull in exercise.

Lie on your back on the mat with knees bent and feet flat on the floor, let your arms relax at your sides.

Now slowly bring your belly button in towards your spine as hard as you can and hold for few seconds.

Make sure to breathe properly while performing vaccume.

Repeat 10 times for 1-2 sets.

You can perform this in a different position, such as standing, lying supine, lying prone, sitead, kneeling.

Side plank

Lie on your right side and lift your body up and balance on the side of your right foot and right forearm, so only your side foot and forearm touching the floor.

Keep your right forearm perpendicular to the body and rest right elbow directly under the right shoulder.

Stack your feet or place the top leg foot slightly forward of the below leg foot, and place your left arm at your side or stretch it up towards the ceiling.

Keep your back straight and hold your body in a straight line from head to heels.

Hold the position as long as you can. Switch sides and repeat on your left side. You can hold 15-30 seconds for 2 sets

Muscles:

Internal obliques, external obliques and transverse abdominis, Gluteus medius, gluteus minimus, hip adductors, gluteus maximus, quadriceps, hamstrings.

Standing crunch:

Stand with feet around shoulder width apart. Rest your hands behind your head. Keep your back straight and pull a navel in towards your spine.

Bend your upper trunk forward from your waist until your upper body is parallel to the floor.

Return to the starting position and repeat 10 times.

Standing oblique crunch:

Stand with feet around shoulder width apart. Rest your right arms at your side.

Lift your left knee up and across your body and at the same time twist your upper trunk to the left and bring your right elbow towards the left knee at the midline. Pause for 2-3 sec and then return to the starting position.

Repeat 12 times. Switch side and repeat.

It strengthens the core and lower back

Back

Cat and camel exercise:

Begin on to all your fours with knees directly under your hips and hands under your shoulders. Keep your back straight and single alignment with your head and neck.

Inhale and bring your abs down towards the floor, as you curl your head and hips up towards the ceiling. Hold for 1-2 seconds.

Exhale and arch your back up towards the ceiling as you curl your head and pelvic in towards the floor. Hold and release.

Return to the starting position and repeat.

Bent over dumbbell row:

Stand with feet shoulder width apart and knees slightly bent.

Now lean forward at the waist while keeping your head and back straight.

Hold a dumbbell in each hand in front of your chest with an overhand grip as arms hang perpendicular to the floor.

Slowly lift the dumbbells up toward your stomach and bent elbows pointed back.

Then lower the dumbbell back to the original position. Repeat till your desire goal.

Chest

Knee Pushups:

Lie on your stomach on a mat with legs close together or slightly apart and knees bent around 45 degrees. Place your hands next to your chest with hands slightly wider than shoulder width, keeping elbows bent.

As you breathe out, push your body off the floor by extending arms. Keep your back straight and abs tight.

As you breathe in, bend your elbows and lower your body down to the floor without touches the floor.

Repeat 8-12 times for 2 sets

Second Trimester exercises:

Abdominals

Abdominal workout:

You should avoid exercises that require supine lying position because this position puts pressure on you and your baby.

Abdominal exercises help to prevent low back pain and poor posture. You can do various types of crunches by modifying your position such as lying against piles of pillows.

Rolling on stability ball:

Sit on a stability ball, knees bent and feet on the floor.

Now slightly move a ball forward as you lean your upper body back at around 45 degree angle. Hold for 1 sec and return back to the starting position.

Repeat

Incline crunch:

Lie on your head, neck and entire back on piles of pillows at a 45 degree angle to the floor.

Bend your knees and place your feet on the floor with feet around shoulder width apart.

Bend your elbows pointed to the sides and rest your hands behind your head. Pull a navel in towards your spine.

Exhale and raise your head and shoulders off the piles of pillows. Inhale and return to the starting position.

Repeat 8-12 times for 2-3 sets.

Abs workout:

Prop your upper body on a pillow and forearms. Place a pillow under your middle and lower back.

Bend your knees at 45 degree angle and rest your heels on the floor with feet slightly apart.

Now straighten your right leg on the floor. Pause for 2-3 seconds.

Then bend right knee back to the starting position.

Repeat with opposite leg. Keep continue on alternating side back and forth for 10-12 times on each side.

Heel taping on the floor: (abs workout)

Lie on your back on a pillow, resting on a pillow from mid back to lower back. Prop your upper body on a pillow and forearms. Rest your forearms at your sides with palms facing down and upper arms are perpendicular to the floor.

Keep your head and neck in a neutral position. Rest your arms at your sides on the floor with palms facing down. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your right foot off the floor and bend your hip and knee at 45-70 degree, then bring your left leg up just next to your right leg. This position is known as table-top position, and this is your starting position.

Now alternate reaching your each heel to the floor and come back to the table top position. Make sure you stabilize your upper torso and pelvis throughout the exercise.

Repeat 8-12 times on each side.

Double heel taping on the floor: (abs workout)

Lie on your back on a pillow, resting on a pillow from mid back to lower back. Prop your upper body on a pillow and forearms. Rest your forearms at your sides with palms facing down and upper arms are perpendicular to the floor.

Keep your head and neck in a neutral position. Rest your arms at your side on the floor with palms facing down. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your right foot off the floor and bend your hip and knee at 45-70 degree, then bring your left leg up just next to your right leg. This position is known as table-top position, and this is your starting position.

Now exhale and bring your both legs down with knees bent, and heels touch to the floor. Then come back to the table top position. Repeat 12 times.

V sit up with pillows:

Sit on the floor and set piles of pillows behind you so you can lie on your head, neck and entire back against pillows at around 35-40 degree angle.

Bend your knees and feet on the floor.

Extend your arms in front of you with palms facing each other.

At the same time you lift your head and shoulders off the pillows, straighten your right leg and lift right leg off the floor little higher than hip.

Hold for 1 second, and then return to the starting position. Repeat with opposite leg. Repeat 10 times on each side.

Modified side plank:

Lie on your right side with knees bent. Lift your body up and balance on the side of your right knee and right forearm, so only your side of right knee and right forearm touching the floor.

Place right forearm perpendicular to the body and rest right elbow underneath the shoulder. Keep your back straight and hold your body in a straight line from head to knees.

Your knees stacked and place your left arm at your side or stretch it up towards the ceiling.

Hold the position 10-30 seconds. And then repeat on your left side.

Repeat 2-3 times on each side.

Side bend in side lying:

Lie on your right side and rest your head on right outstretched arm. Bend your left elbow pointed to the ceiling and place your left hand behind the head.

Stack your legs together while keeping your knees slightly bent.

Now lift your head and shoulder off the floor and bring left elbow towards left hip.

Then return to the starting position and repeat 8-10 times. Switch side and repeat.

Side crunch:

Lie on your right side and prop your upper torso on your right forearm.

Bend your left elbow pointed to the ceiling and place your left hand behind the head. Stack your legs together while keeping your knees slightly bent.

At the same time, you raise your head and shoulder off the floor, lift your left leg and bring left leg and left elbow to meet at midline.

Then return to the starting position and repeat 8-10 times. Switch side and repeat.

Alternate leg straight on bosu ball:

Sit on the floor, with your middle to lower back leaning against the bosu, resting your hands at either side of hips on the floor.

Bend your knees at 45 degree angle and rest your foot on the floor with feet slightly apart. Keep your head and neck in a neutral position and abs engaged.

Now straighten your right leg on the floor. Pause for 2-3 seconds.

Then bend right knee back to the starting position. Repeat with opposite leg.

Keep continue on alternating side back and forth for 10-12 times on each side.

You can add resistance by extending your arms in front of your chest with palms facing each other.

Alternate Heel taping on the floor with bosu ball: (abs workout)

Sit on the floor with back facing the bosu ball. Lean your upper body backward and rest your middle to low back on a bosu ball.

Rest your hands at your sides with palms facing down to the floor. Keep your head and neck in a neutral position. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your right foot off the floor and bend your hip and knee at 45-70 degrees, then bring your left leg up just next to your right leg. This position is known as table-top position, and this is your starting position.

Now alternate reaching your each heel to the floor and come back to the table top position. Make sure you stabilize your upper torso and pelvis throughout exercise. Repeat 8-12 times on each side.

Double heel taping on the floor with bosu ball: (abs workout)

Sit on the floor with back facing the bosu ball. Lean your upper body backward and rest your middle to low back on a bosu ball.

Rest your hands at your sides with palms facing down to the floor. Keep your head and neck in a neutral position. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your right foot off the floor and bend your hip and knee at 45-70 degrees, then bring your left leg up just next to your right leg. This position is known as table-top position, and this is your starting position.

Now exhale and bring both your legs down with knees bent, and heels touch to the floor. Then come back to the table top position.

Repeat 12 times.

V sit up on bosu ball:

Sit upright on the bosu ball, with knees bent at around 45 degree angle and feet flat on the floor. Feet should be shoulder width apart. Rest your hands at either side of your hips on the bosu for balance.

Simultaneously lean backward, lift right foot off the floor and extend right leg to the hip level. Hold for 2-3 seconds and then return to the starting position.

Repeat with opposite leg. Repeat 8-10 times on each side.

It strengthens back, abdominal muscles, and thigh.

Lateral raise in v sit up on bosu ball:

Sit up straight on the bosu ball with knees bent and feet flat on the floor. Feet should be shoulder width apart. Rest your arms at your sides with palms facing in.

Lean backward until you feel a contraction at your abdominal muscles. Hold this position and outstretch your arms to the shoulder level. Repeat 5-10 times.

Then sit up straight on the bosu. Repeat 2-3 times.

Alternate arm and leg up on bosu:

Sit up straight on the top of the dome bosu ball with knees bent at 45 degrees and feet flat on the floor, feet are around shoulder width apart. Rest your hands at either sides of your hips on the bosu ball.

As you lean backward, extend your right arm and left leg straight in front of you. Hold for 2-3 seconds and return to the starting position.

Repeat with the opposite side. Repeat 8-10 reps on each side.

Plank on elbow:

Lie face down on the floor. Keep your feet together or minimum 1 inch apart.

Lift your body up onto your forearms and toes so that only your toes and forearms touching the floor.

Keep your back straight and hold your body in a straight line from head to heels.

Place the elbows directly under the shoulders, forearms on the floor and clasp hand together.

Keep your head in a neutral position; don’t let your head move up or down. You should focus on engaging core muscles. Don’t allow your hips to rise or body to sag.

Hold this position as long as you can. Then lower your body to the starting position.

Seated oblique twist with medicine ball I:

Sit on the floor with knees bent and feet on the floor. Grab a medicine ball with both hands and extend your arms in front of your chest.

Slowly lean back and keep your trunk around 45 degree angle. So your buttocks and feet only stay on the mat.

Now slowly rotate your trunk to one side and bring ball close to the floor without touching it. Then repeat on the other side.

Repeat this side to side rotation with medicine ball and keep your back straight throughout exercise.

Kneeling abs cable crunch:

It strengthen abs, hip flexors, back,

Attach a rope to the top pulley of a cable station and kneel down facing away from the cable, holding the rope with hands.

Bend your elbows and rest your hands either side of your head. You should feel tension on the cable, if not adjust your position.

Contract your abs and pull downward on the rope into crunch movement by bringing your elbows down to your knees and head to the floor.

Slowly return to the starting position and repeat.

Standing abs crunch:

Stand in a staggered stance with feet around double wider than hip width apart (around 4-5 feet apart).

Bend your front knee at around 90 degrees and extend your arms straight overhead.

Lean your upper trunk from your hips at 45 degrees. Keep you back straight and abs engaged.

Now simultaneously bring your arms and back knee towards each other at the midline.

Then return to the starting position and repeat,

Oblique twist with resistance band:

Anchor one end of the resistance band to an unmovable object at waist height or at chest level. Stand at the side of unmovable object with feet around hip width apart.

Grasp free end of band with both hands together and straighten your arms in front of your chest. If your resistance band does not taut, go little far away from anchor point.

Now twist your head and upper trunk away from unmovable object, but make sure you don’t twist your lower body.

Then return to the starting position and repeat 10 times. Switch to the other side.

Twist on stability ball:

Sit upright on a stability ball with knees bent and feet flat on the floor. Bend your elbows out and rest your hands behind the head. Keep your back straight and abs contracted.

Now twist your upper torso to the right. And then return to the start position and then twist your torso to the left.

Keep rotating alternate side back and forth for 8-12 times for 2-3 sets.

Side bend on stability ball:

Sit tall on a ball with knees bent at 90 degree and feet on the floor. Rest your left arm by your side and extend your right arm overhead with palm facing in.

Now inhale and gently bend your upper trunk to the left side and bring right arm towards left shoulder.

Hold for 2-3 seconds and return to the right side.

Repeat 10 times. Switch side and repeat.

Legs, glutes and quadriceps

Supported bridging:

Lie on the floor with leaning back against the stack of pillows, resting under upper and middle back, and head. Bend your knees and feet on the floor.

Now gently raise your hips off the floor as far as possible.

Hold for 2-3 seconds and return to the starting position.

Repeat 8-10 times.

Side lying hip abduction:

Lie on your right side and rest your head on your outstretched right arm or prop your head on your right hand.

Place your left hand in front of your chest for balance and stability. Bend your right knee slightly.

Now slowly lift your left leg upward as high as you can without moving the rest of your body.

Make sure you don’t go too high. Keep engaged your lower abs to add a little bit more core stability to prevent your hips from tilting forward or backward.

Then slowly lower your leg back to the starting position and repeat 10 times.

Switch side and do another 10 reps.

Standing hip abduction:

It strengthen outer thigh and thighs muscles

Place a sturdy and high backed chair to your left side. Hold the top of the chair with your left hand.

Stand with your feet slightly apart and knees bent slightly. Pull abs in and keep your back straight.

Now lift your right foot off the floor and bring it out to the side while keeping it straight. Hold for 2-3 seconds and bring it back to the starting position.

Repeat 12-15 times. Switch side and repeat.

Squat with dumbbells:

Stand with feet wider than hip width apart with toes pointed outward at 45 degree angle and hold a dumbbell in each hand, bend your elbows and bring dumbbells either side of your neck with palm facing in.

Lower you body by bending your knees until your thighs are parallel to the floor.

Make sure you keep your upper torso straight and chest tall and abs pull in.

Push yourself back to the starting position and repeat 12-15 times. Do 2-3 sets.

Squat as aerobic exercise:

Stand with feet around hip width apart and toes pointed forward.

Extend your arms in front of your chest.

Now gently lower yourself by bending knees into half way squat, then gently come back to the start position. Repeat for 30 seconds.

Forward lunges:

It strengthens hip flexors, thighs, hamstrings and glute

Stand with feet around 6 inches apart and place your hands at your waist.

Inhale as you step forward with your right foot while keeping your upper body neutral.

Lower your body by bending your both knees to 90 degree angle. Make sure you don’t past your right knee to your right toes.

Exhale and return to the starting position and repeat 10 times.

Switch side and do another 10 reps. Keep you back straight and abs engaged.

Alternatives:

If you have balance problems, you can hold a wall

For advanced workout, keep your legs little closer and perform lunges

Hold a dumbbell in each hand and perform lunges

Side lunges I:

It strengthens hip abductors, thighs and glute

Stand straight and tall with feet slightly apart and toes pointed forward.

Inhale and step your right leg to the side at a 45 degree angle and lower your body by bending both knees slightly. Make sure you don’t step out too far. You should distribute equal weight on both feet.

Exhale and return to the start position and do 10-12 reps for 1-2 sets.

Switch side and repeat.

You can hold a chair for balance

Side lunges:

Stand with feet slightly apart with back straight. Both feet face forward throughout the movement. Place your hands on your hips.

Now gently step to the right, bend your right hip and knee, and slowly shift your body weight on the right foot. Continue to shift body weight on the right foot until your right knee is aligned with toes of right foot.

Make sure your right knee should not extend past your right toes.

Keep you left leg straight. Both feet should be flat on the floor throughout the side lunge.

Slowly return to the starting position and repeat this movement with your opposite leg.

Muscles: gluteus maximus, gluteus medius

Single leg balance with dumbbell:

It improves core strength and balance.

Stand upright with holding a dumbbell in each hand at your side. Now lift your left foot off the floor and bend at knee 90 degrees, so left sole facing behind you.

Bend your right knee slightly and balance your body on right foot. Make sure you keep your back straight and abdominal pulled in.

Hold for 30 second and lower your left foot back on the floor. Repeat with opposite leg.

Single leg balance:

Stand upright with resting your hands at your waist. Bend your left knee at 90 degree angle in front of you until your left thigh is parallel to the floor.

Bend your right knee slightly and balance your body on right foot. Make sure you keep your back straight and abdominal pulled in.

Hold for 30 second and lower your left foot back on the floor. Repeat with opposite leg.

Glute Kick Back with flexed leg:

Get on your hands and knees on a mat where hands directly below your shoulder and knees directly below your hips.

Keep your back straight and tighten your abs throughout the exercise. Keep your head facing down toward the floor.

Extend your one leg backwards as high as possible while keeping your knee flexed to 90 degrees. Bend leg extend back as you are kicking up with your feet on a ceiling.

Then slowly lower your leg back without letting your knee touch the mat and repeat this kicking up movement as many repetitions as required.

Repeat this exercise with opposite leg.

Leg extension in 4 point kneeling:

It strengthens your back and abdominal muscles.

Get on your hands and knees on a mat where hands directly below your shoulder and knees directly below your hips.

Keep your back straight and tighten your abs throughout the exercise. Keep your head facing to the floor.

Straighten one leg and lift up to the hip height. Pause for 2-3 second and lower leg back to the starting position.

Repeat 8-12 times. Switch side and repeat.

You can rest your knees on soft surface to protect your knees.

Squat:

It strengthen your butt and thighs

Stand with feet around slightly wider than shoulder width apart and toes pointed forward, and rest your hands at your waist or clasp hands in front of chest. Contract your abs muscle to stabilize your spine.

Now lower your body until your thighs are parallel to the floor. Make sure your knees do not move in front of your feet.

Then push back to the start position and repeat 10-12 times for 1-2 sets

Stability ball wall squats:

Place the ball between the wall and your lower back and lean against it by pulling shoulders back. Keep your arms at your sides and feet shoulder width apart.

Walk your feet 6-12 inches away from the wall. Lower your body toward the floor by bending knees at 90 degrees as you continuously push back into the ball.

Then, slowly push with the legs upward by extending hips and knees to return to the starting position.

Repeat 10 times

Step up exercise:

It strengthens your quadriceps, hamstrings, glutes and hip flexors.

Stand straight in front of a short step or even you can stand in front of the stairs. Your feet should be a little less than hip width apart. Let your arms to hangs down at your sides with dumbbells in both hands. Keep your back straight and abs contracted.

Step up with your left foot on the step, and slowly pull your body up onto the step, and rest your right leg beneath the left.

Then step down off the step with your left foot first and then the right foot to return to the starting position. Repeat12-15 times.

You can add resistance by placing high step.

Inner thigh lift:

It strengthen inner thigh muscles

Lie on your right side and prop head on your right forearm. Rest your left hand on the floor in front of you.

Cross your left leg over the right and place right foot on the floor in front right knee.

Now slowly lift your right leg off the floor as high as you can without changing your body alignment.

Then lower it back to the starting position and repeat 12-15 times on each side.

Wall squat:

Stand back facing the wall around 2-3 feet away from the wall with feet around shoulder width apart.

Lean your head, entire back and glute against the wall.

Rest your arms at your side..

Lower your body down by sliding your entire spine against the wall until your thighs are parallel to the floor into a squat position.

As your lower your body down, bring your arms at your sides with palms facing the wall. Make sure your keep your knees behind the toes as you come into a squat position.

Hold 2-3 seconds and return to the starting position.

Back

Cat and camel exercise:

Begin on to all your fours with knees directly under your hips and hands under your shoulders. Keep your back straight and single alignment with your head and neck.

Inhale and bring your abs down towards the floor, as you curl your head and hips up towards the ceiling. Hold for 1-2 seconds.

Exhale and arch your back up towards the ceiling, as you curl your head and pelvic in towards the floor. Hold and release.

Return to the starting position and repeat.

Standing forward bends with dumbbell:

Stand with feet around hip width apart, holding a dumbbell in each hand and rest your arms in front of your thighs with palms facing in towards the thighs.

Bend your knees slightly.

Now bend your upper trunk forward from the waist and roll the dumbbell down until your upper trunk is parallel to the floor.

Return to the starting position and repeat 12-15 times.

Single leg deadlift:

Stand with feet around shoulder width apart and hold a dumbbell in each hand and rest them in front of your thighs with palm facing your thigh. Keep your back straight and supporting knees slightly bent throughout motion.

Lift left leg off the floor and extend it behind you as you bend your trunk from waist and lower your body down.

At the same time, extend your both arms straight down towards the floor. Hold for 1 sec and return to the start position by bringing leg and trunk back to stand position.

Repeat 10 times. Switch leg and do another 10 reps.

You can hold on to a wall or a chair with your one hand for balance.

Seated row with resistance band on chair:

Sit at the edge of chair with knees bent and feet on the floor, feet slightly apart.

Wrap the middle of band around the sole of your both feet. Straighten your arms and hold either side of band with your hands.

Choke up on the resistance band until you feel resistance.

Now pull the band towards either side of stomach by bending both elbows back behind you. Hold for 2 second and then return to the starting position and repeat 12-15times.

Seated row with resistance band on stability ball:

Sit up straight on a stability ball with extending your legs straight in front of you with feet together.

Wrap the resistance band around soles of both feet, holding either side of band with your hands in front of your thighs with palms in.

Now pull the band towards your torso while keeping at either side of trunk with elbows back.

Return to the starting position and repeat.

Biceps and triceps

Standing biceps curl with dumbbell:

It strengthen your arms

Stand with feet around shoulder width apart and bend your knees slightly. Hold a dumbbell in each hand and rest your arms at your sides with palms facing forward.

Bend your elbows and slowly bring them up towards your shoulders.

Lower back to the starting position and repeat

Squat biceps curl with dumbbell:

It strengthens your arms, thighs, glute and core, and improve posture

Stand with feet around shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides with palms facing forward.

Lower your body by bending your knees into a half squat. This is your starting position.

Now bend your elbows and slowly bring them up towards your shoulders. Then straighten your arms to your sides. Repeat 10-12 times.

Stand up and repeat 2 more times.

Standing bent over dumbbell extension:

Stand with feet around hip width apart. Lean your body from your waist at around 45 degree angle and slightly bend your knees.

Hold a dumbbell in both hands at the side of the body with palms facing you. Make sure you keep your back straight and aligned with your head.

Bend your elbows at 90 degree angle and keep your upper arms at the side of your body, in aligned with your trunk.

Slowly straighten your elbows and bring dumbbells at the side of back hips. Make sure you only move your forearm without moving your upper arm.

Straighten your elbows and come back to start position. Repeat for 12-15 times.

Triceps dips:

Begin with sitting at the edge of the low level bench. Place your hands shoulder width apart on the edge of stable chair or bench, hands on each side of your body with fingers facing forward.

Slowly slide your buttocks forward in front of the chair or bench.

Bend your knees at 90 degrees and place feet hip width apart on the floor away from the bench.

Straighten your elbows and keep your back straight and close to the bench.

Now slowly lower your body down towards the floor by bending both elbows at around 90 degrees.

Then slowly push yourself back up to the starting position by extending both elbows.

Repeat.

Shoulders

Standing external rotation with dumbbell:

Stand with feet around shoulder width apart and knees slightly bent. Keep your back straight and abs contracted for core stability.

Grab a dumbbell in each hand, position your upper arms close to your body and bend your elbows at 90 degrees so that forearms are parallel to the floor and palms facing up towards the ceiling.

Now rotate your arms to the outside without moving your upper arms.

Then return to the starting position and repeat 12-15 times.

Slow punching with resistance band:

Resistance band provides dynamic and constant resistance throughout your arms’ entire range of motion.

Stand in a staggered stance in which your left foot is forward. Rest your left hand at your waist or outstretch your left arm at your side.

Bend your right elbow behind you and bring a fist at the side your right chest.

Anchor one end of the resistance band to a fixed object behind you at right shoulder level. Hold the other end of the band in your right hand.

Now bring your fist forward through the resistance as you straighten your right arm forward. Then pull the arm back to the start position.

Repeat 10 times. Switch side and repeat.

Dumbbell overhead raise:

Stand with feet shoulder width apart holding a dumbbell in each hand. Bend your elbows and place dumbbells over your shoulders with palms facing forward.

Now lift dumbbells upward over your head with elbow slightly bent.

Slowly lower the dumbbells back to the starting position.

Repeat 10-15 times.

Lateral raise with resistance band:

It strengthen deltoid and upper back muscles

Stand with feet around shoulder width apart. Wrap the band under sole of front foot with front knee slightly bent.

Hold either side of band in front of your front thigh with palms facing toward each other.

Bend your elbows slightly and keep your entire torso straight, abs engaged and back straight.

Now lift your arms out to the side until your arms are just above shoulder level while keeping elbows slightly bent. Hold for 2 seconds and then return to the starting position.

Repeat 12-15 times on each side.

Chest

Incline dumbbells press

Sit on the floor and set piles of pillows behind you so you can lie on your entire back against pillows at around 35-40 degree angle.

Bend your knees and feet on the floor.

Bend your elbows and hold a dumbbell in each hand at the sides of your chest with palms facing each other.

Slowly press dumbbells forward by extending both arms in front of your chest.

And then lower them down to sides of upper chest by bending your both elbows until you feel stretch in your chest.

Repeat till your require.

Wall Pushups:

Stand facing wall with about 2-3 feet away from the wall and feet shoulder width apart. Place your palms on the wall with wide width apart then your shoulders.

Now slowly lean your head and chest towards the wall by bending both elbows out to the sides. You should come close to the wall without touching the wall.

Then straighten your arms and push yourself back to the start position.

Muscles: pectoralis major, triceps brachii, anterior deltoid, serratus anterior

Key points:

Don’t arch your back during pushups.

Incline dumbbells press on bosu ball

Sit on the floor and set the bosu ball behind you so you can lie on your entire back against bosu ball at around 35-40 degree angle. Bend your knees and feet on the floor.

Bend your elbows and hold a dumbbell in each hand at sides of your chest with palms facing each other.

Slowly press dumbbells forward by extending both arms in front of your chest. And then lower them down to the sides of upper chest by bending your both elbows until you feel stretch in your chest.

Repeat till your require.

List of exercise you should avoid during second trimester:

High intensity exercises

Crunches, planks, full press up

Chin ups, off road running

Third Trimester exercises:

Do shorter exercise sessions

Move slowly

Reduce weight and repetitions

Do more exercising in seated, incline or side lying pose

Don’t do jogging, instead do more walking

Change aerobic exercises to aqua aerobics

Instead of cycling do more swimming

Pump classes to a light weight program

Perform gentle stretching

Pelvic floor exercises

Legs, glutes and quadriceps

Supported bridging:

Lie on the floor with leaning back against a stack of pillows, resting under upper and middle back, and head. Bend your knees and feet on the floor.

Now gently raise your hips off the floor as far as possible. Hold for 2-3 seconds and return to the starting position. Repeat 8-10 times.

Supported bridging on a stability ball:

Place a stability ball on a mat to prevent from sliding a ball during exercise.

Lie on the floor with resting your head, upper back and middle back against a stability ball, and rest your hands behind your head. Bend your knees and feet on the mat.

Now gently lift your hips off the floor until your head and knees come in a straight line.

Hold for 1 sec and lower yourself back to the starting position. Repeat.

Reverse lunges:

Place a sturdy and high backed chair in front of you.

Hold the top of the chair with your both hands. Stand with feet hip-width apart. Keep your back straight throughout the movement.

Bring one leg back as far as possible and bend your knees and keep continue further down until backward leg reach close to the floor and front knee aligned with toes.

Come back to the starting position and repeat with the other leg.

Keep continue alternating side back and forth. Repeat 8-12 times on each side.

Standing hip extension

It strengthen glute

Place a sturdy and high backed chair in front of you.

Hold the top of the chair with your both hands. Stand with your feet slightly apart and knees bent slightly. Pull abs in and keep your back straight.

Now lift your right foot off the floor and bring it back as far as you can while keeping it straight. Hold for 2-3 seconds and bring it back to the starting position.

Repeat 12-15 times. Switch side and repeat.

Basic Clam:

Lie on your right side and prop your head on your right hand, place your left hand on your waist.

Bend your hips and knees to an approximately 45 degree angles. Stack your legs on top of each other and feet together.

Place a pillow under your abdomen.

Now raise your left knee away from your right leg, keeping your feet together. Tighten your butt and pelvis should be still.

Then lower your left knee down to the starting position. Repeat 12-15 times. Switch side and repeat.

It strengthens glute and deep external rotator of the hip. It is an important to tone these muscles during pregnancy as they are the supportive muscles to the sacroiliac joints and pelvic.

Clam:

Lie on your right side and prop your head on your right hand, place your left hand on your waist.

Bend your hips and knees to an approximately 45 degree angles. Stack your legs on top of each other and feet together.

Place a pillow under your abdomen.

Lift your feet off the mat while keeping right knee in contact with mat. This is your starting position.

Now raise your left knee away from your right leg, keeping your feet together. Tighten your butt and pelvis should be still.

Then lower your left knee down to the starting position. Repeat 12-15 times.

Switch side and repeat.

Advanced clam:

Lie on your right side and prop your head on your right hand, place your left hand on your waist or rest your head on an outstretched right arm.

Bend your hips and knees to an approximately 45 degree angles. Stack your legs on top of each other and feet together. Place a pillow under your abdomen.

Now raise your entire left leg up away from your right leg, keeping knee bent as far as you can. Tighten your butt and pelvis should be still.

Then lower your left leg down to the starting position. Repeat 12-15 times.

Switch side and repeat.

Side lying hip abduction:

Lie on your right side and prop your head on your right hand, place your left hand on your waist.

Bend your right hip and knee to an approximately 45 degree angles, straighten your left leg and rest your left foot on the floor. Place a pillow under your abdomen.

Now raise your left leg up towards the ceiling as far as you can. Tighten your butt and pelvis should be still.

Then lower your left leg down to the starting position. Repeat 12-15 times. Switch side and repeat.

Squat for easy labour:

It strengthen thighs, glute and pelvic floor muscles

Stand with feet wider than shoulder width apart. Bend your elbows and place your hands in front of your chest in prayer position.

Lower your body by bending your knees until your tailbone is just above the floor.

Hold for 30 seconds and push yourself back to the starting position. Repeat 2 more times.

Chair squat:

It strengthen butt, hips and thighs

Stand with a chair behind you with your feet wider than shoulder width apart.

Extend your arms in front of your chest with palms facing down.

Inhale and slowly lower your buns towards the chair and gently sit down on the chair. Make sure you touch the chair briefly.

Exhale and straighten your body upright into stand position. Repeat 10-12 times for 2-3 sets.

Abdominals

Standing pelvic tilt:

It strengthens your pelvic floor muscles, abs, back and glute, improve your posture and ease delivery. It is specially recommended during the 3rd trimester of pregnancy.

Stand straight with your head, shoulders and entire back against the wall and feet should be 3 inches out, and knees bent slightly.

Inhale, and press your lower back against the wall. Hold for 2-3 seconds

Return to the starting position and repeat 8-10 times.

Caution: make sure your lower back does not arch too much

Quadruped pelvic tilt:

Begin on to all your fours with hands underneath shoulders and knees underneath hips, with legs around shoulder width apart. Keep your head, neck and entire spine in a neutral position. Tighten your abs and keep back straight.

Now Pull a navel in towards your spine by rocking pelvis backward and hold for 1 sec and then rock your pelvis forward without moving your thighs, hold for 1 sec.

Repeat 10 times.

Side bending in sitting:

It strengthen trunk muscles

Sit straight on the chair with feet on the floor. Bend your elbows and rest your hands behind your head.

Slowly bend to the right side by moving your right elbow towards your right hip until you feel mild to moderate stretch. Stretch should not be pain full.

Return to the starting position. Repeat on the opposite side. Keep continue alternating side back and forth.

Biceps and Triceps

Alternating biceps curl:

Stand with feet around shoulder width apart. Hold a dumbbell in each hand. Arms should be at the sides of your hips or in front of hips with palm facing forward. Keep your back and elbow straight.

Now slowly bend your right elbow and bring a dumbbell towards your right shoulder with palm facing to the shoulders.

Then lower the dumbbell down to the starting position.

Repeat with the opposite hand. Keep continue on alternating side back and forth. Repeat 12-15 times on each side.

Biceps curl with dumbbell:

Stand with feet around shoulder width apart. Hold a dumbbell in each hand. Arms should be at the sides of your hips or in front of hips with palm facing forward. Keep your back and elbows straight.

Now slowly bend your elbows and bring dumbbells towards your shoulders with palm facing to the shoulders.

Then lower the dumbbells down to the starting position. Repeat 8-12 times.

Triceps kick backs on chair or table

Place a sturdy and high backed chair in front of you

Hold the top of the chair with your right hand. Stand with your feet around shoulder width apart. Pull abs in and keep your back straight

Slightly lean forward from your waist and slightly bend your knees.

Hold a dumbbell with left hand. Keep your back straight. Upper arm should be fixed with your body and left elbow bent 90 degrees with a dumbbell in hand. This is your starting position.

Now slowly straighten your elbow back, hold for 1 sec and return to the starting position.

Repeat 12-15 times. Switch side and repeat.

Back

Cat and camel exercise:

Begin on to all your fours with knees directly under your hips and hands under your shoulders. Keep your back straight and single alignment with your head and neck.

Inhale and bring your abs down towards the floor as you curl your head and hips up towards the ceiling. Hold for 1-2 seconds.

Exhale and arch your back up towards the ceiling, as you curl your head and pelvic in towards the floor. Hold and release.

Return to the starting position and repeat.

Quadruped thoracic rotation:

Begin onto on all fours where hands under the shoulders and knees under the knees. Rest your left hand behind the head.

Rotate your upper back downward and bring the elbow down towards the right hand.

Then reverse the movement by rotating your head, left arm and upper back to the right, lift your left elbow back and up towards the ceiling, and look at the elbow.

Repeat 5-10 times and 1-2 sets. Switch side and repeat.

Muscles worked:

levator scapulae, pectoralis minor, rhomboids, serratus anterior, trapezius

Shoulders

Bent over lateral raise with dumbbell:

Stand with feet around shoulder width apart holding a pair of dumbbell with both hands. Bend your upper trunk forward at your hips until your upper torso comes at 45 degree angle, and knees bent slightly.

Extend your arms in front of your chest and let them hand straight down with palms facing each other.

Now extend your arms out to the shoulder level.

Hold for 2 seconds and return to the starting position. Repeat 10 times and perform 2-3 sets.

Flexibility exercises throughout pregnancy:

You should do 2-3 reps and hold for 10-30 seconds for each muscle.

Side Neck Flexion Stretch:

It relieves tension in the side of neck.

Sit or stand with back straight and arms hanging at the sides of your body.

Tilt the head sideways towards the shoulder, first to one side then the other side. Don’t allow your shoulder lift up.

Hold for between 10 and 30 seconds and repeat 1-3 times.

You can assist stretch by placing your right hand on the left side of the top of head; gently pull your head towards the right side.

Hold for 30 seconds and feel stretch at the left side of neck.

Switch side and repeat.

Cat stretch exercise:

The cat stretch is a great exercise that helps to strengthen and stretch back, abs and shoulder muscles.

Come onto all your fours with hands on the floor directly below the shoulders and knees on a soft surface directly under the hips. Keep your head, spine and pelvis in a neutral position, where your head and neck in aligned with the spine.

Inhale: Squeeze your butt and engage your abdominals and pull your navel in towards your spine as you arch your back towards the ceiling. Allow your head to slowly drop forward between your arms. Hold this position for 10-20 seconds.

Exhale: Return to the starting position and perform this exercise for 5-10 times.

Twist your spine during pregnancy:

Twist stretch helps to reduce common pains during pregnancy such as round ligament pain.

Sit upright on a mat with common cross legged position. Extend your arms out to the level of your shoulder with palms facing down.

Now twist your upper body to your right side with arms intact. Hold for 10-15 seconds.

Return to the starting position and repeat on the opposite side.

Side bend stretch:

Sit upright on the mat with common cross legged position. Rest your left hand at your waist or on the floor near to your left hip for balance.

Straighten your right arm overhead with palm facing you.

Slowly bend your upper trunk to the left side by pushing your right arm towards the left shoulder.

Hold for 10-15 seconds and return to the starting position. Repeat on the opposite side. Repeat 2-3 times on each side.

Calf stretch/ Gastrocnemius stretch:

Stand in walking stance position with facing the wall and 12 inches away from it. Begin with your hands place flat against the wall and keep your elbows bent.

Bend the front leg and Keep back leg straight.

Bend the front leg and lean the body forward until you feel stretch in the calf muscles of the extended leg.

Keep the heel of the back foot on the floor. Hold the stretch for 10-30 seconds.

Release the stretch and repeat 2-3 times.

The stretch is then repeated on the other side 2-3 times.

Quadriceps stretch:

Stand next to a chair or the wall with your feet width apart. Hold onto a chair or wall for balance with your right hand.

Bend left knee and grasp your left ankle or foot with left hand. Pull the foot up behind your buttock until your thigh is perpendicular to the floor.

Keep your back straight and don’t allow yourself to lean forward.

Repeat on the other side. Hold the stretch for a count 10-30 seconds.

Chest stretch:

Stand facing a corner of two walls in a lunge position with left foot in front of your right foot with feet around shoulder width apart.

Place your palms on either side of the walls at head level or overhead position with wider a width apart.

Now lean forward with your entire body towards the corner from ankle, maintaining an erect posture. Keep your back straight and pelvis stable. Hold for 10-20 seconds.

Return to the starting position and repeat 2-3 times.

Chest stretch

Kneel in front of the stability ball and rest your palms on the ball with arms around shoulder width apart or wider.

Slowly walk back until a back and arms are straight fully. Don’t slouch your back and keep your arms straight.

Slowly lower your chest down towards the floor and feel a stretch in your chest. Hold for 20-30 seconds.

Upper back stretch:

Kneel in front of the stability ball and rest your palms on the ball with arms around shoulder width apart or wider.

Slowly walk back until a back and arms are straight fully.

Now gently arch your back up towards the ceiling, as you curl your head and pelvic down toward the floor, and feel stretch at your upper back.

Hold for 10-12 seconds and return to the starting position. Repeat 2 more times.

Inner thigh stretch:

Sit on the floor with knee bent out, sole of feet together and back straight.

Place your elbows on the knees to push leg down and hold ankles with your hands.

Slowly push your knees down toward the floor until you feel the stretch at the inner thigh.

Hold for 10-12 seconds.

Post natal exercises

You should ask your doctor about begin your exercise after you delivery.

Most of the women can perform low intensity exercises 2 weeks after a vaginal birth or 4-5 weeks after a caesarean birth.

Slow walking is considered to be safest exercise after giving birth.

Trs pull in:

Lie on your back on the mat with knees bent and feet flat on the floor, let your arms relax at your sides.

Now slowly bring your belly button in towards your spine as hard as you can and hold for few seconds.

Make sure to breathe properly while performing this exercise.

Repeat 10 times for 1-2 sets.

Stability ball lower abs exercise:

Sit upright on a stability ball with knee bent and feet flat on the floor. Make sure you keep a ball on a mat that does not slide ball away from you.

Tighten your abs and pelvic floor muscles, and keep back straight.

Now slightly raise your right foot off the floor. Pause for 2-3 seconds and lower foot down on the floor.

Repeat with opposite leg. Repeat 10-12 times on each side.

Variation: you can sit on a chair and do the same as above.

Lower abs on stability ball:

Sit on a stability ball with knees bent at 90 degree angle and feet on the floor, feet around hip-width apart.

Rest your arms at your sides. Keep your abs engaged and back straight.

Now rock pelvis back and forth by rolling a ball forward and backward for 30-60 seconds

Trs pull in on stability ball:

Sit on a stability ball with knees bent and feet on the floor, feet around hip width apart.

Extend your arms in front of your chest. Keep your back straight, chest up and shoulders back.

Now gently pull abs in towards your spine by sliding hips forward on the ball.

Hold for 5-10.

Return to the starting position and repeat.

Trs pull in Quadruped:

Begin on to all your fours with hands underneath shoulders and knees underneath hips, with hands and legs around shoulder width apart.

Keep your head, neck and entire spine in a neutral position. Tighten your abs and keep back straight.

Now draw a belly button in towards your spine, hold for 2-3 sec.

Then relax and come back down. Repeat 10 times and 3 set.

Side lying hip abduction:

Lie on your right side and rest your head on your outstretched right arm or prop your head on your right hand.

Place your left hand in front of your chest for balance and stability.

Bend your right knee slightly. Now slowly lift your left leg upward as high as you can without moving the rest of your body.

Make sure you don’t go too high. Keep engaged your lower abs to add a little bit more core stability to prevent your hips from tilting forward or backward.

Then slowly lower your leg back to the starting position and repeat 10 times.

Switch side and do another 10 reps.

Lower abs exercise:

Lie on your back on the mat with knees bent and feet on the floor.

Gently extend your both legs by sliding your feet along the floor without arching your back.

Return to the starting position. Repeat 8-10 times.

If you find difficulty in doing this, you can do alternate side.

Supported bridging:

Lie on the floor with leaning back against a stack of pillows, resting under upper and middle back, and head.

Bend your knees and feet on the floor.

Now gently raise your hips off the floor as far as possible. Hold for 2-3 seconds and return to the starting position. Repeat 8-10 times.

Cat and camel exercise:

Begin on to all your fours with knees directly under your hips and hands under your shoulders. Keep your back straight and single alignment with your head and neck.

Inhale and bring your abs down towards the floor, as you curl your head and hips up towards the ceiling. Hold for 1-2 seconds.

Exhale and arch your back up towards the ceiling as you curl your head and pelvic in towards the floor. Hold and release.

Return to the starting position and repeat.

Cobra:

Lie on your stomach on the mat with legs extended behind you, resting your hands underneath your shoulders.

Tuck you elbows into your ribcage.

Now gently raise your head and chest up off the floor by pressing pelvis down against the floor.

Hold for 15-30 seconds and return to the starting position.

AFTER SIX WEEKS OF PREGNANCY:

Bridging and its variation

Squat

Deltoid workout

Biceps workout

Latissimus dorsi

Pectoral workout

Triceps

Crunches and revere crunches and its variation

Oblique twist

Plank and its variation

Side plank and its variation

Hamstring curl on stability ball

Burpess

Deadlift with dumbbell

Push ups

Lunges and reverse lunge

Walking lunges

Bird dog exercise

Clam and its variation

Side lying single leg abduction

Leg up and down

Side lying both legs abduction

Toe tapping and heel tapping while lying on the floor

Flexibility exercise:

Triceps stretches, upper back and shoulder

Neck side to side, neck twist

Calf in standing

hamstrings in lying position only

gluteus maximus

standing side bend,

lying lower legs twist

lying upper and lower twist in opposite direction