Can I exercise during pregnancy?

Is it safe to exercise during pregnancy?


It is now a known fact that exercising during pregnancy improves the health of the would be mother and the child immensely .

The exercise program for this time frame depends and may vary of the actual fitness level of the expecting mother . Whether or not she was physically active , playing a sport, strength training etc before conceiving would dictate the kind of workout program would suit her optimally. Hence, it is suggested to always train under a certified coach who has experience in coaching for “special needs”. It is also recommended the prior approval should be taken by your Doctor before jumping on to a workout program.

With the above said, let us quickly jump onto discussing the kind of workouts that can be done or should be done during pregnancy.

Exercise Tips for Pregnant Woman

Around half an hour of moderate intensity workout should be enough a stimulus needed.

Beginners, with no prior workout experience, should respond well to swimming, brisk walks, cycling, low intensity aerobics.

Running, racket sports and strength training are safe options for women who have prior experience in these activities and are already in good physical condition.


Strenuous exercises may be done by advanced athletes but under the guidance and observation of a physician.

In the first Trimester, all women should avoid exercises that need them to lie down on their backs( supine position). This can lead to reduced blood flow to you and the baby.Also, Any activity or sport should be avoided that may have risk of falling like football, hockey should be avoided.


In the Third Trimester, it is very important for all women to exercise.

It is very important to improve core strength during this period. 

The posterior chain that becomes weak due to the physical changes and the added weight in the woman body need strengthening. Upper Back, Glutes (Hips) are two very important muscle groups that need to be worked.

The pelvic floor that gets weak and stretched due to the baby load need constant attention and should be trained .

Lastly, listen to your body. You are exercising for two people instead of one. Don’t over train, stop when the body feels like a lot has been done.

The above information is from the recommendations from Amercian Council of Exerciseand not just something that we believe in .

Wishing all the expecting mothers a healthy and safe delivery.

Crossfit Realsteel in Gurgaon takes care of all necessary training and exercises to be done while you are pregnant. So what to wait come and join us as exercise during pregnancy works wonder for both to you and to your upcoming child.

If you are not able to go to gym we have launched our app for you to provide an online personal training.

Get the app here-



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