Weekly Pregnancy Workout Schedule

I have been asked what my pre-birth exercise plan comprises of every week. It really does not shift excessively and remains equal from week to week. I am as of now still in the first trimester and will be for an additional a month or something like that. When I move into the second trimester, I will quit doing practices while lying on my back. Other than that, things ought to remain the same until I give birth!

Workout in pregnancy

It is suggested that you have a pregnancy exercise plan and follow it. The vast majority of the pregnant ladies don’t work out during their pregnancy yet one should understand its advantages for both the mother and the baby.

The pregnant ladies bashful far from imagining that they have to contribute lots of energy and time to practice yet it is the quality and the consistency of the activities that you do is the main thing.

Workouts in pregnancy

Quality preparing and weight preparing is important in pregnancy. Quality preparing should be separated from your pregnancy exercise plan since it keeps your back and your center muscles solid and this spares you from aches and pain.

It also helps you to have a tight and lean body and lifts the brains of the child. The quality preparing exercise does not let the tummy muscles to expand.

Cardio practices are also suggested in pregnancy and should be made a piece of your pregnancy exercise plan.

Aside from this, you could also enjoy some strolling and swimming when pregnant. It is tied in with remaining solid and fit in pregnant so you have smooth work. Exercising during pregnancy also gives your body a chance to return to its unique shape soon.

Pregnancy workout schedule

You may wish to follow the below pregnant exercise plan. However, take care to go moderate and comprehend what your psyche and your body say to you. Each pregnant lady is unique and in this manner, you should understand your body motions before you do any type of activity. In the event that you feel that the activity is too-strenuous and something that your body can’t adapt up to then quit doing the activity. Also, take care that you address your specialist before you begin any type of activity in pregnancy.

Here is my workout schedule for the week:


  • Incline Training
  • Squats
  • Lunges
  • Kicks


  • Incline Training
  • Dumble curls
  • Kickbacks
  • Overhead press
  • Bench-press


  • Incline Training
  • Squats
  • Lunges
  • Kicks


  • Incline Training
  • Squats
  • Lunges
  • Kicks


  • Incline training
  • Squats
  • Lunges
  • Kicks


  • Walk


The abs should not be worked out in pregnancy. It is important to realize that every one of these activities may not be appropriate for all ladies. Thus, it is best that one trains under a specialist coach so he can direct which practices are best to do in pregnancy. It is important to clues your bodies pieces of information and not strain yourself when practicing during pregnancy

Also to remain fit and healthy in pregnancy isn’t only necessary to practice but also to stay active and eat a solid eating routine. These add to a healthy pregnancy.


Pregnancy exercise you can do at home

We know that it is not easy to find exercises that are safe when you are pregnant. But there are some simple yet effective exercises you can do at home throughout your pregnancy. Every pregnant body is different so it is always a good idea to get your doctor’s clearance to exercise.

You can do these exercises while standing up or sitting on a yoga ball, stool or bench make sure the space that allows you to reach your arms out to the sides and behind you. Hold a two-pound weight or one-liter water bottle in each hand. Your chest must be lifted and make your shoulders down & your abs engaged.

  1. Reach your arms out to the sides, keeping them slightly bent and held slightly in front of the body. 20 times circle your arms backward and forward 20 times. Keeping your both arms outstretched to the sides, pulse them up and down with small movements forty times.
  2. Hold your arms parallel in front of your body and bent at a 90-degree angle, with the elbows lifted to shoulder level and the palms facing the face while holding the weights. Move the arms up and down 30 times in this position.
  3. Sit on a mat with your legs bent in front of you slightly wider than hip distance apart, with your feet on the ground. It would be a good idea to place a small ball or a triple-folded towel behind your back for support. Now lean back on that ball or towel so that your pelvis is slightly tilted under. Try to keep your shoulders open and your chest lifted.
  4. Try doing a Kegel exercise every time you exhale and pull your navel into your spine. (Kegels incorporate the muscles you use to stop the flow of urine. Be sure to keep your glutes relaxed.)
  5. Try holding your spine flat against the wall while you do 25 kegels before releasing from the wall and relaxing your muscles. Keep your breaths flowing freely throughout.
    Your center of gravity changes as you get more and more pregnant so it is helpful to stand in front of a table or ledge to rest your hands. Stand with slightly wider opened legs so that your hips and your toes turned out approximately 45 degrees. Keep trying your shoulders open and relaxed and make sure your chest is lifted, and do not lean forward through your pelvis.
    If any of the exercises feel too difficult, straighten your legs for a few seconds before continuing.

How does pregnancy affect exercise?

Exercise affects our body and mind we all know but when you are pregnant situation may get reversed. Pregnancy can affect your daily routine of exercise and you may need to change your exercises and durations according to your stage of pregnancy because the changes in your body during pregnancy affect the way you exercise.
Your body reacts differently to exercise when you are pregnant.

Effects of pregnancy on exercise-

  1. If you are fond of activities like jogging or tennis you may notice that during pregnancy your body balance is not supporting these activities because after 20 weeks your abdomen throws off your center of gravity.
  2. During pregnancy hard and the longer workout is not advisable if you try that u may even feel that you lose your breath much sooner now during workouts. Yes! The reason is pregnancy; day by day growing uterus crowds your lung and you feel out of breaths during exercise.
  3. During pregnancy heart beats faster it is natural because during pregnancy heart works for your baby too. This means that you cannot exercise as vigorously as you used to exercise before pregnancy.
  4. During pregnancy volume of blood increases and interesting part of this information is that more blood is channeled to internal organs like the uterus and less to our body muscles, this means during exercise muscles tire more quickly in pregnancy.
  5. Be cautious of sprains and falls during exercise because due to the production of relaxin hormone your pelvic joints start getting relaxed for childbirth and it also loosens all the ligaments and joints of your body.
  6. Last but not least, due to increased blood flow and a higher metabolic rate you may feel warmer than usual when you exercise during pregnancy and you might become overheated sooner.
    This can be dangerous.
    You can see that these things change the way you exercise during pregnancy. And exercise during pregnancy is not the same as before because your body reacts differently to any physical exertion now, you have to be more careful of how exercise affects not only you but your pregnancy too.

Pregnancy Risk Assessment

Generally, safety and health concerns for women workers get low priority among predominantly male employees in the urban organized sector.

 There is no legislation in India pertaining to pregnancy risk assessment, and the scope of the legislation is limited to maternity benefits. It is our appeal that every employee-focused organization with concerns for female employees must adopt the proactive policy of “Workplace Pregnancy Risk Assessment” inside the extent of their by and large Reproductive Health Policy.

The reason for this technique is to guarantee that there is a far-reaching evaluation of perils and dangers related with the work environment for another or eager mother (a lady who is pregnant, includes conceived within a past 6 months, or is breastfeeding).

Your work environment chance evaluation should as of now thinking about any dangers to female representatives of childbearing age and specifically, dangers to new and eager moms (for example from working conditions or the utilization of physical, chemical, or natural agents). Any risk identified must be incorporated and oversaw as a feature of the general work environment hazard appraisal.

In India, one must consider different factors, for example, head out time to the work environment and back home, the method of transport and nature of streets, particularly amid the stormy season, business travel, and the danger of slip, outing, and fall.

One must take a gander at offices, for example, bathrooms, breastfeeding rooms, availability of nursing help, records on their own doctors, and vaccination

The procedure for experiencing pregnancy risky appraisal, human services, and vaccination offices, data on maternity benefits, altered work amid last a long time of pregnancy, come back to work after satisfactory leave, breastfeeding rooms, and crèche offices should be communicated to every expected mother in the association by the health management team.

Such activities past administrative required will motivate and console female workers for a safe and calm pregnancy. The goal of this publication is to sharpen policymakers and human services suppliers and energize inventive reasoning for the wellbeing and security of female representatives at the work environment.

I am certain this will trigger enthusiasm for a word related social insurance suppliers to realign the by and large Reproductive Policy for their individual associations. It is likewise my true expectation that such activities in the formal area will prepare for changes in the confused casual division also.

What are the best pregnancy apps?

HMom is the latest app, which basically focuses on pregnant women and mothers. The pregnant women can talk to the doctors, gynecologists, obstetricians directly or even better she can also connect with other women in similar situation through social groups and be in constant connect with the Healtheoz Care Coordinators and personalized messages are given to her by our Bot Jessica or care coordinators based on her journey through the pregnancy. Basically constant cares, engagement, connect and right content is available to a pregnant woman 24*7 during her pregnancy and she can enjoy it without any apprehensions. The mothers can get any help from the HMom team directly.

This app also provides some important tips for pregnant women to say healthy, fit and can maintain a proper diet:

  1. Pregnancy Health & Fitness:

Pregnancy Health and Fitness step by step include all the data eager mother requirements for a healthy pregnancy from formation until birth. Basically enter your child’s expected date in our application to get to week after week refreshes about your body, your infant’s development and master tips for a fit and healthy pregnancy.

  • Diet & Fitness:

HMom is India’s own finished pregnancy the board application intended to give a user helpful ordeal to every single eager mother. HMom wellbeing is cautiously made to deal with all your pregnancy-related requirements! Made in discussion with the absolute best gynecologists in India, HMom wellbeing permits first-time moms to follow their pregnancy as well as to keep in contact with their specialist, track all the pregnancy indications and safely store every single medical record.

  • Pregnancy Tracker & Baby Development Countdown:

From the brand picked by more than 400 million expecting parents, Baby Center’s pregnancy tracker and child advancement schedule application for expecting mothers will direct you through your pregnancy – step by step and step by step – with pregnancy tips and fetal improvement recordings planned for your correct phase of pregnancy.

  • Pregnancy Exercise:

The Health Pregnancy Exercise and Relaxation Instruction is given by this application are typically ok for expecting mothers, although some may not work for you among the most recent couple of months or long stretches of your pregnancy. Continuously counsel your medicinal services supplier before starting any new exercise routine. In the event that you stretch the go-beyond to exercise, tune in to your body and be mindful so as not to try too hard – stop in the event that anything damages or feels uncomfortable.

  • Pregnancy app:

Indian Pregnancy & Parenting app provides pregnancy week by week tracker, pregnancy calendar to breastfeeding, pregnancy tips, baby tips & baby care tips to parenting tips and much more through their mobile application.

When to start pregnancy exercise?

The query when to start exercising in pregnancy? is like asking muhurt to help someone, it is always a good time to help someone and in pregnancy you can help your baby by taking care of yourself and keeping fit your mind and body.

Regular exercise is a good thing, it should be started at the time when you were planning for the pregnancy but no worries for couch potatoes (most of us ) too, you can start exercising at any time during your pregnancy. Reports confirm that during pregnancy exercise can improve health of baby and of course momma too, it reduces the risk of excess weight gain and back pain, and it may make delivery easier. So what are you waiting for?

You should start an exercise program in your pregnancy as soon as possible, yes but be sure to review your plan with your doctor and keep in touch with your exercise results etc.

And do keep in mind too that pregnancy is not the time to try to lose weight (patli kamar pe nahi ho nazar ), nor is it a good idea to begin a high intensive exercise . If you are not in any high-risk categories, you can start an exercise program that’s appropriate for your fitness level.
Tips for getting started-

  1. Slow and steady wins the race
    For first couple of weeks do exercise only for just 10 to 15 minutes in a day and when you feel ready to do more, add 5 to 10 minutes and after getting used to this level keep adding 5 to 10 minutes to reach up to 30-45 minutes a day.
  2. A bird in hand is worth two in the bush
    Do not go for the burn, and don’t exercise to exhaustion try to understand your body and its limit, don’t push yourself beyond your limits.
  3. Fuel to fire
    Eat well because you need more energy to perform exercises. The quality and quantity of your diet is tremendously important.
  4. Being cool is wise otherwise a fool.
    You should avoid working out in hot, or in humid weather because overheating of your body surely going to impact your pregnancy badly.
  5. Cheers but only with water
    Don’t forget to drink water before, during, and after your workout. Dehydration may contribute to overheating or even trigger contractions.
  6. Tanning can be paining
    If you will exercise under the sun you may have blotchy areas of darkened skin all over the body because pregnancy can make your skin more sensitive to the sun. If you exercise outside in open places like parks etc always try to exercise in early morning or after the sunset.

Best pregnancy exercises for beginners can be walking, moderate aerobics, swimming, prenatal yoga & stretching and dancing etc but don’t forget to discuss to your doctor first.
Best of luck!

Pregnancy vitamins without iron

Pregnancy vitamins are meant to fill the nutritional gaps in diet, containing ingredient like folic acid that is not only helpful for normal development of fetus but also reduces the possibility of birth defects.

Though it is believed that prenatal supplements have great effects for any expecting mother but the fact of the matter is that iron may not work for you. Too much of iron is known to cause nausea or constipation, so if you have these two common issues, your doctor may prescribe iron-free supplements because you may also be taking other iron supplements, so if you will use iron free pregnancy supplements you don’t get too much.

Instead of taking so much prenatal vitamins you should try to get more nutrition from your food sources. But keep in mind it too that nutritional requirement during pregnancy is higher and for that you need prenatal supplements too.

Some doctors say that iron specifically may not cause gastrointestinal problems but the size of the pill and supplement that causes issues.

Other than iron, folic acid, vitamin A and D are some nutrients you should consider before using an iron-free supplement. Your doctor is the best adviser because as per your reports and symptoms she or he can suggest you the right pregnancy supplements without Iron. Do not use prenatal supplements those are bought over the counter.

Pregnancy is the most important time for a woman and being an expectant mother you try everything that can help your baby to develop properly but that doesn’t mean you should suffer through constipation and nausea though! Remember you can easily give your baby all the nutrients they need by taking non iron prenatal vitamins so that the rest of your pregnancy goes by smoothly.
Good Luck!!