exercises for expectant moms really Safe

Your body goes through a myriad of physiological changes during pregnancy, even though experts advice against excessive exercising, a little effort can go a long way in keeping both you and your child healthy and fit. Case in point: pregnant Mila Kunis who was recently spotted stepping out of a yoga class, looking as sexy as ever. Kunis' prenatal yoga class combines safe and easy-to-do yoga, meditation, and light dance. We give you a rundown of some easy exercises for pregnant women and how to stay fit safely.

Walking

Sounds simple enough? You'd be surprised what a quick stroll daily can do to your body in the long run. A great cardiovascular workout, it can help in overall fitness without grating your knees and ankles.

Benefits: Regular walking can keep you active and energised through the day. Additionally, it helps in giving one a better posture and facilitates proper blood circulation. You can do it throughout the nine months without any repercussions.

Safety buffer: "Avoid walking to the point of breathlessness; this will only compel your body to use the oxygen that your baby needs," says gynaecologist Neha Agarwal. Walk on smooth surfaces and always wear a comfortable, supportive pair of sneakers.

Yoga

Prenatal yoga classes are more popular than ever. The most beneficial facet of yoga is that it helps you to relax and de-stresses you completely. The advantages of practicing yoga regularly go beyond just physically well-being and gives you an emotional and mental boost as well.

Benefits: This age-old practice can give you toned and relaxed muscles, better circulation and also keeps you flexible. It also helps you breathe easy and relax which comes in handy during the labour period.

Safety buffer: The biggest precaution to take is to avoid exercises that put extra pressure on your abdomen. Know your body type and exercise accordingly. Above all, practice it under the guidance and care of a yoga expert who knows the regime and postures well.

Swimming

Swimming not only supports the extra weight, but also, literally, cools you down. Swimming can improve your muscle strength and build your endurance as well. There are minimal chances of you falling on your stomach and harming the baby.

Benefits: Swimming primarily stretches out your muscle, easing off any pain or aches in your body. Alternating between swimming on the front and floating on your back is good for your heart and lung. It also helps reduce swelling and burns calories too.

Safety buffer: Avoid jumping in as it'll directly affect the abdominal area. Avoid pools where the water is too hot or too cold. Do not over-exert yourself.

What they did 

Says actress Tara Sharma, "I did yoga three times a week through my pregnancies, but of course avoided any asanas that put strain on the stomach. It is important not to shock your body when pregnant so one shouldn't suddenly start some new exercise, but rather do what your body is used to, sensibly and in moderation."

Actress Mandira Bedi reiterates, "Apart from yoga which was my answer to exercise, I would mix up my exercise regime by walking a couple of kilometers every now and then. But what I enjoyed the most was my 50-lap swim. I would swim for around 45 minutes and that is something most doctors encourage during pregnancy too."

Light weights

Weight training is a great way of staying fit not only during pregnancy but post delivery too. It is advised to use very light weights and do slower repetitions. Controlled movements can strengthen your muscles and tone your body too. However, always follow this regime under the care of an expert.

Benefits: Not only does weight training help build mental toughness and stamina, it can greatly reduce any pain or discomfort during labour. Listen to your body and workout accordingly. Taking proper precautions while weight training can greatly tone your body.

Safety buffer: First and foremost, use really light weights. Avoid doing walking lunges and lifting weights while on your back. "Always lift weights under the guidance of an expert and after consulting your doctor. Heavy weights can put pressure on your lower back, which may affect the flow of nutrient and oxygen to the baby," says fitness expert Mamtaa Joshi. Remember most importantly, that weight training, if done wrong, can aggravate back pain and other common pregnancy aches and pains.