Pregnancy and Exercise



During pregnancy and childbirth, the body weighs about 9-12 kilograms. An excessive weight gain can have undesirable consequences for both the mother and the baby.

Therefore, it is necessary to prepare for the birth physically as well as psychologically.

Exercises to be done during pregnancy will make it easier for you to return to your normal weight after giving birth.

Exercises should be started in the 5th or 6th month of pregnancy. However, if your doctor deems it appropriate, you can start these exercises in the 4th month.

Relaxation exercises have benefits both during pregnancy and childbirth: it increases blood flow to the placenta during pregnancy, eliminates stress during childbirth and helps you cope with pain.

Exercises should be done every day, starting slowly and increasing to at least 20 minutes a day.

The purpose of exercises during pregnancy is to provide "fearless birth", not "painless birth" as it is often misinterpreted.

All these movements activate the raw muscles. Exercise during pregnancy aims to manage the muscle groups that surround the hips, abdomen and legs, which affect the birth of the pregnant woman and provide a comfortable and deep cold.

  • Exercise during pregnancy is beneficial for the health of the baby as well as shortening and facilitating the birth.

  • Significantly reduces labor pains

It serves beauty as well as health. It provides nourishment to the skin by regulating blood circulation, corrects posture, teaches you to know your body, and thus, by removing fear, it provides self-confidence. Cardiovascular, respiratory, kidney andthyroidDiseases Diabetes (Uncontrollable Type 1Diabetes) History of miscarriage, premature birth (premature birth), fetal growth retardation and cervical insufficiency (cervical insufficiency) Hypertension (high blood pressure),vaginalbleeding, decreased baby movements, anemia, breech presentation, placentaprop(baby's wife downstairs)


Situations where exercise may be undesirable:

  • Cardiovascular,respiratory,kidney andthyroiddiseases

  • sugar disease (ControlType 1 that cannot be Diabetes)

  • miscarriage, premature birth (early birth), fetalgrowth retardation and cervical insufficiency (cervical failure)history

  • hypertension (highblood pressure), vaginalbleeding,decrease in baby movements, anemia, breecharrival,placenta prop(your babyhaving a spouse below




  • Do not make the exercises tiring. Our aim is not to tire you out, on the contrary, to rejuvenate you.

  • For this job, you will need a well-ventilated, warm room, a large mirror where you can check yourself, a clean blanket to lay under you, and a stool. You should wear very light clothes such as a thin bra and panties or thin pajamas.

  • Urinate before you start exercising.

  • Do not use your exercise watch, doorbell or telephone, etc. Find a time when you won't be disturbed by things. You do not need to rest after exercise.

  • It is very important that you work regularly and systematically. At first, do each movement 2-3 times for 5-10 minutes, then up to 15-20 minutes a day. Even if you work for an hour after taking a break from exercise for a few days to make up for this loss, you won't gain anything.

  • Mothers who work and say that they cannot spare time for such tasks due to the multitude of jobs can do many of the movements shown below while working, going to the office or even while they are resting.

  • In case of any pain, stop the exercise immediately.

  • Do not lie flat on your back, especially in the last period of pregnancy.


The basic posture you should learn first in these special exercises:

  • Topwill be held upright

  • Neckmoody

  • Shouldersstraight

  • your backdon't bend

  • your bellystretch

  • your kneesdo not bend

  • your feetkeep parallel



  • Give your back a little back and bring your stomach out. Then straighten your hips by tensing your muscles. Meanwhile, the abdominal muscles should be kept as tense as possible.

  • Pull your hips up, one right and one left, while keeping your waist straight up.

  • Make circles by lifting one foot to the side. Then cross over to your other foota fewRepeat the same movement over and over. The point you should pay attention to is that the upper part of your body remains motionless.


    one foot forward you can liftlift it up, then swing it back. During rocking, the legs should be bent. Repeat the movement with the other leg. 



  • Stand on your hands and knees as if you were crawling. This posture is the basic posture for working with the knees: the back is straight, the arms and legs are slightly extended, the hands and the lower part of the legs are parallel. After learning this posture, you can do the following movements to strengthen your hips.

  • Get into the stance shown in picture #1, then lower your head down by rounding your back like a cat.

  • After the above move, lower your hips until you are seated. Meanwhile, open your knees slightly to the sides.

  • LGet into the basic stance pictured, then let your stomach hang down.

  • Immediately after movement #4, stretch your hip muscles in such a way that your back is straight again. Meanwhile, stretch your abdominal muscles.

  • LGet into the basic stance shown in picture no. Extend your right arm and left foot straight (checking it in the mirror) and slowly bring it back to normal. Repeat the same movement with the other arm and leg this time.

These movements will strengthen your abdominal muscles and your back will be more flexible.


  • Take a stool, put it in front of you after leaving a stool between you. Put one foot on the edge of the stool, put the other foot on the floor and turn the toe slightly outward. Meanwhile, slowly shift your weight to the one standing on the floor, with your feet resting on the stool, and lean forward. Then repeat the same movement by changing your feet by putting your weight on your foot that is on the ground again.


  • After this move (in No. 1), bend your upper body forward. So that the upper part of your body rests on the upper part of your leg, which you put on the stool. Repeat the same with the other leg.

  • Sit on the stool. Keeping your upper body upright, slowly raise one leg until it is parallel to the floor. Repeat the move with the other leg, lowering it again. Meanwhile, make circles with the tip of your extended leg.

  • Sit upright and rest one leg on the stool. Keep your upper body still as you quickly swap this leg for the other.

  • Slightly bend your leg on the stool outward. Repeat this movement 2-3 times and continue with the other leg.

Lie on the floor and open both arms to the sides at the shoulder line. Pull one knee towards you and move it left and right. Keep other parts of your body still. Repeat the movement with your other knee.

In the same way, lie down on the floor and this time move both knees towards you and move them to the right and left. While doing these exercises, keep your waist up and your head still.


  • Crawl around the room on your knees and hands. Meanwhile, keep your back straight.

  • Again, stand on your hands and knees. Breathe deeply as you raise your left arm, resting on your right hand. Repeat the movement with your other hand and arm.

  • Stand on your hands and knees. Lean on one arm. In the meantime, breathe. Repeat the movement with your other arm.


Sit with your back straight, press the soles of your feet together and pull your heels towards you, Holding your ankles, press your elbows into your thighs. Hold like this for 20 seconds, repeat this several times.


Stand with your legs slightly apart and face the chair. Keeping your back straight, spread your legs and squat with support from the chair. Comfortableyou can standstay in this state for as long as If you have trouble keeping your feet flat on the ground, you can place a blanket under your heels. You may feel dizzy when standing up so get up slowly


Lie on your back, bend your knees and plant the soles of your feet on the floor. Now, while urinating, tighten your hip muscles as if you are holding your urine, and repeat this stably. Then hold it for a while and release it slowly. You can practice this exercise while doing your daily work.

Thanks to the implementation of the exercises, the hip muscles are strengthened and unwanted complaints such as urinary incontinencepreventableand it will be easier for you to open your legs to the sides at birth.


Lie down comfortably. If you wish, you can lie on your back, supported by pillows or by bending one leg and putting a cushion under it. Now alternately contract and relax the muscles in each part of your body. Start with your toes and work your way up. After doing this for 8-10 minutes, leave your body like an empty sack.

If you know how to breathe and how to relax your muscles, you will adapt to contractions during labor and not waste your energy.


As the pregnancy progresses, the oxygen needs of the mother and child organism increase. As the baby grows, the blood volume of the pregnant woman increases. Therefore, the maternal breathing techniqueif not developbothitselfand the baby suffers from a shortage of oxygen. This causes fatigue in the mother and developmental disorders in the baby. The breathing technique will also protect you from painful fear cramps during labor. The aims of this technique are to teach you how to breathe, how to breathe from your lungs and stomach, how to keep as much air as possible in your lungs, how to increase it to 25 when you breathe normally 16-18 breaths per minute. The first point you should familiarize yourself with when starting your breathing exercises is to inhale with your mouth closed and exhale when open. Never breathe in haste to fill your lungs more quickly and with large volumes of air. Otherwise it will be the opposite of what you want. If you breathe quickly, but deeply, you can fill your lungs with more air. The rhythm of breathing work is adjusted according to the increase and decrease of pain, that is, painwithbreath is taken.

Before giving birth, do breathing exercises with your partner and friend. Breathe regularly and slowly. Make a sound like a sigh as you exhale

light breathing

This type of breathing is helpful when the pain is at its peak. Inhale and exhale slowly from your mouth to the upper parts of the lungs. Your partner should be able to feel your bones move as you breathe by placing his hand on your shoulder blades. Try to breathe in and out lightly, but you can take deep breaths once in a while if you need to.

deep breathing

This type of breathing is comforting at the beginning and end of contractions. Sit comfortably and relax. Inhale deeply from your nose to the bottom of your lungs. Your partner can sense that your rib cage is moving by placing his hands on the sides of your waist. Now concentrate on exhaling lightly. Then breathe in and out naturally.

frequent breathing

During labor pains, a feeling of straining may occur even if the cervix is not fully opened. To avoid this, take two short breaths in a row and exhale this at once.

Correct breathing technique will protect you from painful fear cramps during labor.