Squatting To Donkey Kicks, 6 Low-Impact Exercises Pregnant Women Can Practice

Recently, Debina Bonnerjee shared a video of her exercising during pregnancy. It was not an intense workout routine but a combination of low-impact exercises that would allow her to stay fit and combat a few health issues women face during the gestation period.

When we spoke to our expert Kamlesh Singh, Yoga Instructor at Sanjay Gandhi Postgraduate Institute of Medical Science, Lucknow, she told us that exercising during pregnancy has many mental and physical benefits.

She said it helps women find relief from back aches and constipation. A little fitness routine reduces stress, helps one sleep better, releases endorphins and improves the overall fitness of the body.

Here is a list of low-impact exercises that women can practice at home.

Walking

Image Courtesy: Instagram/debinabon

Singh suggests women start with three to five minutes of walking for at least three days a week. Each week, you can go on by adding another day.

Taking a walk in a park or terrace feels refreshing and helps you take a break from your usual surroundings. As the due date approaches, it might become difficult to take long walks. However, under medical guidance, you can continue; but refrain from overdoing it.

Toe Touching

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In the above image, Lara Dutta was spotted sitting with her legs spread while trying to touch her toes. It is not necessary that you actually touch the toe. All you have to do is stretch the body while keeping your comfort in mind. It improves flexibility of hip joints and stimulates blood circulation throughout the body.

Donkey Kicks

Image Courtesy: Instagram/kareenakapoorkhan

When Kareena Kapoor Khan was pregnant with her second child, she continued practising yoga. One of her posts showed her performing leg lifts. She has her right knee and left palm on the floor supporting her body while her left leg and right arm are stretched in the air.

Singh says this helps your abductor muscles because of the movements of the legs. It will also help with back ache and build muscle strength.

Marching Arm Stretches

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While pregnant with Inaaya Naumi Khemu, Soha Ali Khan actively shared images of her working out. She used to indulge in light exercises to ensure there was no risk to her health or the baby’s.

Here we can see she stretched one leg while balancing her weight on the other. She stretched her arms straight and held the position. Singh says that the exercise helps to stretch the chest muscles. However, women must first balance their weight and then stretch their arms.

Bend & Stretch

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The above image shows Lara Dutta practising a bend and stretch pose. First , she balanced her body on her left leg resting perpendicular to the floor, and the right stretched out. The actor rested her left arm on the floor and stretched the right upwards. Singh says the position is good for the back, hips, and chest muscles.

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Squats

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A post shared by Debina Bonnerjee (@debinabon)

The above video shows Bonnerjee exercising, one of the exercises involves simply squatting. She held onto light weights and slowly squatted while bending her arms. Singh says the exercise is good for pelvic muscles.

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However, if you feel pressure on your legs, you must spread them apart a little. She also stresses doing the exercise while holding a pipe or something to help you perform it effortlessly.