Magazines and TV show pregnancy as something great, shiny, and full of joy, but the reality also has tough times where you can't get out of bed, feel nauseous, and just generally uncomfortable, and exercising is definitely the last thing on your mind then.

Studies show moderate exercise during pregnancy helps improve sleep, keeps you fit, lowers risk of diabetes, protects against weight gain, depression, early birth, and c-section.

That's for the mom. For the baby, exercise during pregnancy helps give a healthy birth weight, lowers the chance of obesity later in life, and makes the baby smarter.

The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate aerobic activity weekly, which is 5 sessions of 30 minutes or 2-3 sessions of 10 minutes spread through the day.

• (You should check with your doctor before doing exercise during pregnancy).

- Doctors say it's okay to do most of the things you did before pregnancy, but listen to your body. Everyone is different. You might manage some exercises one day and just need rest the next day. That’s totally fine.

So here are three different exercises to keep you moving depending on how you feel:

The first period:

- Days when you feel very tired:-

You should know these feelings are temporary so try not to be hard on yourself. Stretching helps blood flow and easing unwanted pressure is a step in the right direction.

Exercise duration:

• Do each exercise for one minute in order.
• 3 sets of exercises for a full 15 minutes.

Tools used:

• All you need is a yoga mat and a wall.

Instructions:

• You can use these moves as a warm-up before other exercises when you feel active and strong.

First exercise: Standing Leg Swing

Since having flexible thighs during birth is good and this exercise helps with that, you should stand with feet a bit apart then start swinging your right leg forward as high as you can and then back. (You can use a wall or chair for support if needed). Keep going for one minute then switch to the left leg.

Second exercise: Hip Flexor Stretch

If you sit for long periods at work or in the car, this exercise can help ease pressure and pain in your lower back. Start kneeling then take a big step forward with your left foot so your left knee is above your left ankle and stretch your right foot back. Raise your right arm and hold for 30 seconds, then switch sides.

Third exercise: Child’s Pose

This exercise will help you relax and feel ease in your lower back. Start kneeling making sure your thighs are apart (comfortable distance for your belly), then stretch your arms forward with your forehead on the floor and relax fully for 30 seconds to a minute. Then slowly inhale and stand up.

Exercise Four :- Legs up the Wall

This exercise will help reduce fatigue in your feet and legs, reduce swelling, and also improve blood circulation.

Do this step only during the first 16 weeks of pregnancy. After 16 weeks, experts suggest avoiding back exercises because of the uterus weight (and if you feel uncomfortable in early pregnancy, don’t do this exercise). Lie on your back and lift your feet against the wall with your butt as close to the wall as possible. Keep your arms at your sides, this will help you feel a stretch in your hamstrings and lightness in your legs. Continue for 1 to 10 minutes.

Exercise Five :- Hip Stretch

Do this move on your back only during the first 16 weeks of pregnancy. You can do it using a wall or chair for balance (if neither feels comfortable, you can use a foam roller). Start by lying on your back with your knees bent. Place your left foot over the bent right knee, keeping the left knee bent. Clasp your fingers behind your right thigh, gently pull the right leg toward your chest. Hold for 30 seconds to 1 minute then switch sides.

Second Period:

- Days when your energy is low:-

There are days when you feel low energy. So a little movement will bring you back to life. It's best to listen to your body and focus on things that make you feel comfortable.

Workout duration:

• Do this exercise for one minute and rest one minute between each set in the exercises.
• 5 sets of exercise for 25 minutes.
• Warming up for one minute before exercise is necessary.

Equipment used:

• All you need is a yoga mat.

Instructions:

• Remember that your blood pressure drops during pregnancy, so be careful when going up and down during the exercise.

First exercise: Squat

Stand with feet slightly apart as much as possible. Keep your back and chest straight. Bend your knees and hold your arms crossed in front of your chest for balance. Then push down using your thigh and glute muscles. Keep going for one minute.

Second exercise: Dip With Leg Reach

Sit with your knees bent, feet on the floor. Put your hands behind your hips and lift your thighs off the ground. Lean your body back. Bend your elbows down, then rest on one elbow and extend the other elbow up while lifting the opposite leg straight up. Repeat with the other leg. Keep it up for one minute.

Third exercise: Windshield Wipers

Lift your body off the floor by resting fully on your elbows. Stretch your legs back as far as possible with both feet on each side of the mat. Balance on the top of your foot. Then move your right foot toward your left, then switch back and forth. Keep going for one minute.

Fourth exercise: Hip Bridge With Stretch

Lie back on the floor with knees bent, feet flat, arms at your sides. Place your right foot on your left knee and press your left heel down to lift your hips up. Keep your back from arching. Breathe during the exercise. Do this for one minute then switch legs.

Exercise five :- Side Push-Up

Doing side push-ups is easier on your back and belly. Start lying on your right side with your left leg bent at 90 degrees and your right leg on top. Put your right hand on your left side, and your left hand on the floor in front of you between your right shoulder and elbow. Push down with your left hand to slowly lift your upper body up. Keep going for one minute then switch sides.

Third phase:

- Days when you feel fully strong and active:-

During pregnancy, some days you feel tired and worn out and other days you feel strong and active. So try to use those active days to do these exercises. Moving daily will make you less tired and more comfortable. And remember, be proud of your body.

Exercise duration:

• Do each exercise for one minute in order
• 3 sets, with 30 seconds rest between sets for a total of 25 minutes of exercise.
• Don't forget a quick warm-up before exercises (you can pick this from previous workouts).

Equipment used:

• All you need is a workout mat.
• A small towel.

Instructions:

• Make sure to breathe well during the exercise.

First exercise: Cross Back Lunge

Stand with feet a bit apart, place the small towel under your right foot then slide it back to the left, keep your left knee bent down with arms free to move. Then press your left heel to return to start. Do this for 1 minute, then switch legs.

Second exercise: Lateral Lunge

Stand with your left foot firmly on the ground and place a towel under your right foot. Lower your hips back while moving your right leg to the right and bending your left leg down. Press on your left heel to return to the start. Keep going for one minute, then switch to the other foot.

Third exercise: Roll-In

Start with two towels under your feet, and stretch your body using your arms. You can fold the mat under your hands. Then move your feet forward, almost touching your knees to your elbows, then slowly move your feet back. Keep doing this for one minute.

Fourth exercise: Forearm Plank With Kick

Start in a plank position on your elbows, keep your hips low and steady. Move your right leg to the right, then your left leg to the left, alternating. Keep going for one minute.

Fifth exercise: Plank Walk-Out With Reach

Stand with your feet apart so each foot is on the edge of your mat. Slowly bend forward using your arms, walk your hands forward until you're in a plank. Raise your right arm up, then your left arm. Walk your hands back to the start. Keep doing this for one minute.

You can do exercises safely while working with a specialist who will help guide you and provide workouts and a healthy diet that fit your body and health. This is exactly what Fitness Garage offers you.