Safe and Effective Exercises During Pregnancy: A Complete Guide | EP 09 | Dr Rhythm Gupta -Excel IVF

Welcome to another episode of Fertility Focus!
In this video, we have Manisha, a women's health consultant and physiotherapist with over 10 years of experience. She’s here to provide valuable insights into exercise during pregnancy and its role in improving conception, pregnancy, labour, delivery, and postpartum recovery.
Whether you're currently pregnant, trying to conceive, or navigating postpartum recovery, this video is a must-watch for understanding the importance of exercise at each stage.
The discussions in the podcast:
✅2:12 Is exercise safe in Pregnancy?
Pregnant women can exercise, but those with high-risk pregnancies (e.g., high blood pressure, diabetes) should stick to mild exercises like breathing and gentle mobility stretches under guidance.
✅3:50 What types of exercises to do in pregnancy?
Walking, breathing exercises, mild stretching, core strengthening, and light mobility work are recommended for maintaining health and preparing for labour.
✅When is the best time to start exercising during pregnancy?
Start as early as possible in your pregnancy, depending on your health and risk factors. Consult with your doctor to tailor the routine to your specific needs.
✅5:50 What exercise to do in first three months?
Yes, gentle exercises such as walking, joint mobility, and breathing exercises can help maintain mobility while the body undergoes hormonal and anatomical changes.
✅10:20 What exercises to do in 2nd trimester?
Energy levels typically improve in the second trimester, allowing for moderate exercises focusing on core and back strength, arm and leg movements, and posture.
✅What are core strengthening exercises?
Bridging exercises, cat and camel stretches, and breathing techniques are ideal for strengthening the core and maintaining posture, but avoid prolonged back-lying positions.
✅12:46 What is the correct way to perform pelvic floor exercises like Kegels?
Kegels should be done carefully to avoid over-tightening. Focus on isolating the pelvic floor muscles without engaging the glutes, with exercises progressively transitioning from Kegels to relaxation techniques in the later stages.
✅15:55 Can exercises help to turn a breech / ulta baby?
Yes, techniques such as spinning babies and inversion exercises can help encourage a breech baby to turn. These exercises should be done under supervision to ensure safety.
✅19:38 What exercises should be avoided in pregnancy complications like IUGR or placenta previa?
In cases of IUGR, placenta previa, or other complications, exercises should be very low-impact, such as gentle stretches, side-lying exercises, and breathing, to avoid placing stress on the uterus.
✅20:40 Do all active exercising women deliver normally vaginally?
Exercise helps with optimal fetal positioning and managing pregnancy discomforts but doesn’t guarantee vaginal delivery. It aids in labour preparation and postpartum recovery.
✅22:00 Can women who plan for a cesarean section also exercise?
Yes, exercises help in better postpartum recovery, even for planned cesarean sections. Strength-building and mobility exercises improve healing and reduce recovery time.
✅22:42 What are the best exercises for normal vaginal delivery?
Focus on posture, pelvic opening exercises, core, pelvic floor relaxation techniques, and strength-building for labour prep and pushing during delivery.
✅28:14 When can women resume their regular exercise after vaginal or cesarean delivery?
After a cesarean section or vaginal delivery, mothers can start with light exercises as early as six weeks postpartum, depending on the evaluation of muscle recovery and comfort.
✅31:05 How can one recover faster and lose extra weight postdelievry?
Breastfeeding helps with weight loss initially, followed by gentle mobility exercises, diet correction, and strength-building routines after proper recovery.
✅35:00 What exercises help with abdominal muscle separation (diastasis recti) DR after pregnancy?
Specific core exercises can help correct diastasis recti. Starting after six weeks postpartum, an evaluation is done to assess the extent of separation and prescribe safe exercises accordingly.
Exercising during and after pregnancy is essential for maintaining your health and well-being. No matter your delivery plan, exercise can help make your pregnancy smoother, aid in faster recovery, and improve your overall fitness.
If you have more questions about pregnancy, exercises, or postpartum care, feel free to ask in the comments.
Consult Dr. Rhythm Gupta, an Infertility Specialist at Excel IVF.
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