Exercises to avoid during pregnancy
Do not lie on your back for long periods, especially after 16 weeks, because the weight of your baby presses on the main blood vessel that brings blood back to your heart and can cause you to feel faint. Do not participate in contact sports like kickboxing, judo, or squash. Do not go scuba diving because the baby has no protection against decompression sickness and gas embolism (gas bubbles in the bloodstream). Do not exercise at heights higher than 2,500 meters above sea level These kinds of exercises will make your muscles stronger, making it easier for you to carry the extra weight of pregnancy. They will also strengthen your joints, increase circulation, alleviate back pain, and generally make you feel better.
Exercises for strengthening the stomach As your baby gets bigger, you might find that your lower back gets hollower, which can cause back pain. These exercises may alleviate backaches, which can be a problem during pregnancy: They strengthen the stomach (abdominal) muscles.
Start on all fours in a box with your knees under your hips, hands under your shoulders, fingers facing forward, and your abdominals lifted to keep your back straight. Pull your stomach muscles in and raise your back to the ceiling, curling your trunk and letting your head relax gently forward. Make sure not to hollow your back by locking your elbows for a few seconds before slowly returning to the box position: Always return to a straight or neutral position. Perform this 10 times slowly and rhythmically, working your muscles hard and carefully moving your back. Only move your back as far as you can comfortably.