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| Home > Exercises and Comfort > Safe effective exercises
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| | Safe effective exercises during pregnancy
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While exercising, follow the guidelines given below to avoid injury and get the most out of your exercises.
Start with the easiest ones and gradually progress to complex ones after allowing your muscles to strengthen. This way you will avoid strain and fatigue.
Start with few repetitions - gradually increase the number
Exercise regularly (daily, if possible)
Exercise on a firm surface
Exercise using smooth, flowing movements, avoiding bounces and jerks
Never hold your breath, while exercising. Holding your breath increases the pressure on your pelvic and abdominal muscles and may also make you dizzy.
Stop the exercise if you feel any discomfort like headache, nausea, severe breathlessness, dizziness, or loss of muscle control
Listen carefully to your body - you will know when your muscles, ligaments or joints are getting strained.
Discuss with your physician if you have any doubt
Conditioning Exercises
Whether or not you take part in an or-ganized exercise program, you can prac-tice the following conditioning exercises. These exercises, when combined with an invigorating activity such as walking or swimming, help to keep your muscles (especially the pelvic floor and ab-dominal muscles) in good condition dur-ing pregnancy. This will enable you to use your muscles effectively during birth, and to speed your postpartum recovery.
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