Here’s a clear trimester-wise breakdown of safe exercises during pregnancy 🧘♀️
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✅ First Trimester (Weeks 1–12)
• Walking (gentle pace) 🚶♀️
• Prenatal yoga stretches 🧘♀️
• Pelvic floor (Kegel) exercises
• Light strength training (bodyweight or light weights)
⚠️ Avoid overheating & high-intensity workouts.
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✅ Second Trimester (Weeks 13–27)
• Swimming & water aerobics 🏊♀️
• Stationary cycling 🚴♀️
• Modified squats & lunges
• Side-lying leg lifts
⚠️ Avoid lying flat on back for long periods.
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✅ Third Trimester (Weeks 28–40)
• Walking (slow, short sessions)
• Prenatal yoga (focus on breathing & relaxation)
• Gentle stretching
• Pelvic tilts & cat-cow pose 🐱🐮
⚠️ Avoid balance-challenging or strenuous exercises.
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🌸 Tip: Always listen to your body, stay hydrated, and consult your doctor before starting or continuing any exercise routine during pregnancy.
