During pregnancy your joints become looser and your centre of gravity moves forward, so avoid strenuous activities such as running, squash and skipping.
Always do exercises that are specially designed for pregnant women. With your doctor's or midwife's approval, you can do stretching and conditioning exercises throughout your pregnancy if you don't have complications.
Swimming, walking and stationary cycling are all good exercises if you don't do them too strenuously. Avoid any sport that could lead to a blow on your abdomen. Sexual intercourse is fine as long as there is no bleeding or pain.
You can jog if you are accustomed to it, but watch out for back strain. Drink plenty of water and don't get overheated or overtired.
Here's a pelvic exercise to strengthen your abdominal and back muscles. Lie flat on your back, knees bent, feet comfortably apart. Rest your hands on your lower abdomen. Inhale and press your lower back against the floor. As you exhale, gently pull in with your abdominal muscles, squeeze your buttocks, and raise your pelvis from the waist, all the while keeping your upper back on the floor. Return to the flat position, inhale and repeat the exercise up to ten times. You can also do bent-leg curl-ups.
After the fourth month add this cat-stretch exercise to your routine. Kneel with your buttocks resting on your heels, your torso folded over your knees, your forehead resting on the floor, and your arms stretched out in front of you. Inhale. Then exhale, raising your hips into the air and sliding your chest and arms forward as you do so. Gently press your chest down, keeping your hips still. Resume the original position. Repeat five times.
This exercise to tone your pelvic muscles can be done as long as you're comfortable. Sit on the floor, legs crossed, back straight (against a wall if you like), and hands draped loosely over your knees. Close your eyes, relax your jaw, and tighten the vaginal muscles deep inside your pelvis. Hold for 5 seconds; release. Repeat five to ten times. Do 30 to 40 repetitions per day. If you are not able to sit as suggested, you can do this exercise while queuing in the bank or at a bus stop, sitting at a desk or lying down in bed.
If you experience swelling in your legs and ankles due to water retention and increased weight, avoid high-heeled shoes and don't cross your legs when you sit. To counter the condition, do ankle circles. Lie on your back with your knees bent; raise one leg perpendicular to the floor, the knee slightly bent; rotate your ankle five times in each direction. Repeat with the other leg. Keep your legs raised off the floor as much as you can throughout the day, by placing them on a chair or a stool. Try and keep them positioned slightly above heart level for 2 hours a day.
