Exercises for pregnant women have proven to have many benefits. Women who exercise during pregnancy report having:

• greater endurance during pregnancy and labor,
• greater ease in carrying the extra weight of their growing babies and
• good posture as a result of strong, flexible muscles.

Exercising also helps prevent or minimize common problems, such as back and hip pain, strained ligaments, constipation, prolapsed organs and incontinence resulting from stress on the musculoskeletal system.

The American College of Obstetricians and Gynecologists recommends the following guidelines for exercise during and after pregnancy:

• Exercise regularly (three times per week).
• Avoid exercises that require lying on your back after the first trimester.
• Modify the intensity of your regular, pre-pregnancy workout.
• Eat adequately and do not exercise to lose weight during pregnancy.
• Don’t get overheated. Drink plenty of liquids.
• Avoid beginning a vigorous exercise routine during the first four to six weeks postpartum.

Consult your obstetrician or midwife about your exercise program both prior to and during your pregnancy.

Strengthen Your Muscles
The two major sets of muscles to work on when you’re pregnant are:

• Abdominal muscles – These allow you to maintain correct posture and alignment and reduce strain on the ligaments and pelvic-floor muscles.

  To strengthen abdominal muscles, do “curl-ups,” a modified sit-up done to a maximum of 45 degrees off the floor, with knees bent and the back of the waist flat on the floor. (Avoid this exercise after the first trimester.)

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