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Ideal Fitness Regime for Pregnant Women Ideal Fitness Regime for Pregnant Women

Should a pregnant woman maintain up an active workout program while carrying her baby?

Yes, if she follows some guidelines. Guidelines for a prenatal workout program should take into consideration the woman′s primary fitness level and the physiological changes taking place in her body. Pregnant women are not debilitated, but they are often viewed that way. The fact is that pregnant women need exercise just as much, if not more, as the women who are not carrying a child. Low impact exercise done throughout pregnancy can not only help women recapture her shape faster after giving birth, but also to have a healthy child.

An ideal fitness regime for pregnant women may consist of the following exercises:

Aerobics Exercises

A 15 to 20 minute schedule of low-impact aerobics is ideal for pregnant women. The pace should be slow. Exercises may have simple dance without a lot of abrupt changes in direction. You can go for modifications but limit exhausting exercise to 15 minutes. Bring the heart rate down slowly but surely in the last five minutes.

Walking is a great way to exercise. In a walking program during pregnancy, start out slowly and go up to an intensity that you are able to talk easily. A good way to begin would be to walk for 15 minutes and see how you feel.

After aerobics and prior to strengthening exercise, spend a few minutes stretching the muscles.

Upper Body Exercises

Strengthening the upper back, chest and shoulders is particularly vital for posture, balance and preparing the would-be mother for lifting and carrying her baby. The best position to make the upper body strong is standing position. In standing position, use a wall to do push-ups.

Lower body Exercises

Lower body strengthening can be done standing with squats, plies, lunges and leg lifts to the front, side or behind the body. A table or chair back provides extra support.

Abdominal Exercises

Exercising the abdominals throughout pregnancy helps improve some of the back stress and maintain the elastic character of the muscle to better support the pelvis, pelvic organs and the growing baby. After the fourth month of pregnancy, traditional sit-ups should be avoided. You have to modify sit-ups by simply changing to a side-lying or C-curve position. Pelvic tilting for the purpose of abdominal strengthening can be done seated or standing.


  • Get the doctor′s consent before going for the exercise program.
  • Drink ample of fluids before, during and after exercise.
  • Avoid activities with a lot of rapid, recurring jumping or grating movements.
  • Precede vigorous exercise with a low-intensity warm-up. Finish with a graduals decrease of intensity.
  • Keep heart rate below 150 bpm.
  • Avoid exercises in the supine position (back-lying) after the fourth month.
  • Stop physicals activity if any unusual sign appears and contact the doctor.


Yoga is another good option for hoping mothers. These kinds of exercise programs not only help keep muscles strong, but also allow women to clear their minds and distress. Maternity can be a very emotional and bewildering time. The meditation and relaxation qualities of yoga allow the women to feel better and less stressed.

Consult our dietitians and fitness experts to know more about walking, fitness exercises, weight loss diet plans or any other information.

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