5 important exercises for pregnant women

1. Walking
   Regular walks help strengthen the muscles of the legs, back and abdomen. Start with 10-15 minutes of walking a day and gradually increase to 30 minutes.

2. Yoga for pregnant women
   Special yoga poses help stretch muscles, improve flexibility and blood circulation. Start with simple poses and breathing exercises.

3. Kegel exercises
   Strengthens the pelvic floor muscles and prevents urinary incontinence. Squeeze and relax your pelvic floor muscles 10-15 times 3-4 times a day.

4. Swimming
   Perfectly relieves joints and strengthens the cardiovascular system. Swim at a relaxed pace for 15-20 minutes 2-3 times a week.

5. Light strength exercises
   Strengthens major muscle groups. Do exercises with dumbbells or elastic bands for 10-15 minutes a day.

Regular exercise will help you maintain health, strength and well-being during pregnancy! Spend 20-30 minutes a day for yourself and your baby.