{"id":10858,"date":"2021-08-30T12:04:08","date_gmt":"2021-08-30T06:34:08","guid":{"rendered":"https:\/\/www.prohance.in\/?p=10858"},"modified":"2025-02-17T16:23:28","modified_gmt":"2025-02-17T10:53:28","slug":"safe-pregnancy-exercise-for-every-trimester","status":"publish","type":"post","link":"https:\/\/www.prohance.in\/dev\/blogs\/safe-pregnancy-exercise-for-every-trimester","title":{"rendered":"Safe Pregnancy Exercise for Every Trimester"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10858\" class=\"elementor elementor-10858\" data-elementor-settings=\"{&quot;element_pack_global_tooltip_width&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_width_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_width_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_padding&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_padding_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_padding_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true}}\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2cd93eb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2cd93eb\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5a3c3c0\" data-id=\"5a3c3c0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e9c4eb3 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"e9c4eb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Safe Pregnancy Exercise for Every Trimester<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cf272ef abc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cf272ef\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-460560c\" data-id=\"460560c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-e1cd9ed elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e1cd9ed\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-3cab0f3\" data-id=\"3cab0f3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a3e0bef elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"a3e0bef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"452\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/08\/exercise-in-pregnancy-banner-updated-768x452.jpg\" class=\"attachment-medium_large size-medium_large wp-image-15918\" alt=\"A pregnant woman doing exercise on mat\" srcset=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/08\/exercise-in-pregnancy-banner-updated-768x452.jpg 768w, https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/08\/exercise-in-pregnancy-banner-updated-300x176.jpg 300w, https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/08\/exercise-in-pregnancy-banner-updated.jpg 850w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-243c9b7 elementor-icon-list--layout-inline elementor-align-start elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"243c9b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items elementor-inline-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">August 30, 2021<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">5 min read<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d6274aa my-ul-list elementor-widget elementor-widget-text-editor\" data-id=\"d6274aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Pregnancy is a beautiful period in a woman\u2019s life, and several changes will happen in the body as it prepares to nurture a new life. During this time, women need to take utmost care of their bodies and ensure that they get ample rest.<\/p><p>Indulging in physical exercise in pregnancy is healthy as it reduces constipation, bloating, swelling, and backache. It also helps pregnant women avoid excessive <a href=\"https:\/\/www.prohance.in\/dev\/blogs\/how-much-weight-gain-is-normal-during-pregnancy\">weight gain<\/a> and sleep better. Plus, working out boosts the mood and energy levels and is healthy for the child.<\/p><p>Having understood the importance of exercise for pregnant women, the next step is identifying the appropriate workout for the different stages of pregnancy. In this article, you will discover several exercises suitable for your pregnancy workout for each trimester.<\/p><h2><span class=\"TextRun SCXW157900760 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun CommentStart CommentHighlightPipeRest CommentHighlightRest SCXW157900760 BCX0\">Pregnancy Exercises for <\/span><span class=\"NormalTextRun CommentHighlightRest SCXW157900760 BCX0\">First Trimester<\/span><\/span><span class=\"EOP CommentHighlightPipeRest SCXW157900760 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559738&quot;:240,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h2><p>During the first trimester, the foetus is very small, and you will not have a bulging baby bump to hinder your exercise plans. At this stage, you can grab a comfortable pair of shoes and go walking or running. This type of exercise for pregnant women strengthens their heart and builds endurance. If you are keen on full-body exercise, swimming is the safest option for you in the early stage of your pregnancy.<\/p><p>During the first trimester, you can ride your cycle if you are comfortable in it. Dance sessions that do not include leaping, twirling, and jumping are also safe for you. You can also do a Pilates workout, as long as you do it in moderation and do not exert yourself on the stomach stretches.<\/p><p>Apart from these, weighted squats or reverse lunges are also excellent options for you to explore. These pregnancy exercises are not only safe for you and the baby, but also help you build strength in your legs and glutes and stability in your core. Additionally, these exercises can be performed without any equipment; for weighted squats, for example, you can simply hold 2 water bottles in each hand if you don\u2019t have dumbbells.<\/p><h2><span class=\"TextRun SCXW187349623 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun CommentStart CommentHighlightPipeClicked CommentHighlightClicked CommentImportant SCXW187349623 BCX0\">Pregnancy Exercises for <\/span><span class=\"NormalTextRun CommentHighlightClicked CommentImportant SCXW187349623 BCX0\">Second Trimester<\/span><\/span><span class=\"EOP CommentHighlightPipeClicked SCXW187349623 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559738&quot;:240,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h2><p>Most of the safe pregnancy workouts in the second trimester for women who didn\u2019t used to work out regularly before getting pregnant generally include activities with low exertion levels, such as yoga. However, swimming is an excellent high-intensity exercise that you can perform during your second trimester without any worry; just make sure that the pool you are visiting is sanitised properly to avoid getting infections from the common pool shared by many people. At this stage, your baby bump will make its appearance, and we recommend that you switch to stationary cycling instead of taking a bike ride around the corner to reduce the chances of a fall.<\/p><p>Slow jogging and walking are healthy for you as well as your baby. Regular consumption of a nutritious <a href=\"https:\/\/www.prohance.in\/dev\/protein-powder\">protein powder<\/a> for expecting women will improve your stamina for working out.<\/p><p>Single arm rows are excellent suggestions for pregnancy workouts that can help you train your muscles and get stronger. Targeting your backs and arms, here\u2019s how to perform single arm rows:<\/p><ul><li>Stand with feet hip-width apart<\/li><li>Bend your left knee, rest your left hand on your left thigh, and take your right leg back with your foot at 90\u00b0 from the first feet<\/li><li>In your right hand, hold a dumbbell and keep it towards the ground<\/li><li>Pull the dumbbell up to your chest while tucking in your elbow close to the side body<\/li><li>Do 5 -10 reps with the left side, switch sides, and repeat<\/li><\/ul><p>Additionally, tricep push-ups (performed with your knees on the ground) are good for increasing upper-body strength as well.<\/p><h2><span class=\"TextRun SCXW133319352 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun CommentStart CommentHighlightPipeRest CommentHighlightRest SCXW133319352 BCX0\">Pregnancy Exercises for <\/span><span class=\"NormalTextRun CommentHighlightRest SCXW133319352 BCX0\">Third Trimester<\/span><\/span><span class=\"EOP CommentHighlightPipeRest SCXW133319352 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559738&quot;:240,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h2><p>Most third-trimester workouts focus on preparing your body for labour and include exercises such as pelvic floor exercises. You can continue with your yoga, Pilates, and walking exercises during this stage of the pregnancy or amp it up by doing some pregnancy exercises to train muscles. For active women who want to tone their muscles, squats and lunges are good options for exercise in pregnancy. Even if you don\u2019t consider yourself an active person, you can start practising these exercises in your third trimester. Just remember to be extra careful of slipping and falling.<\/p><p>The third trimester can make it especially difficult for you to move; thus, strengthening your glutes and legs can have a huge pay off. Strong glutes and legs may also help you during the delivery process and post-delivery as well. Several glute-strengthening exercises can be performed safely throughout your pregnancy. Some examples of safe pregnancy exercises include the following:<\/p><ul><li>Tabletop leg raises<\/li><li>Side lunges (hold weights in your hands if you find them too easy)<\/li><li>Single-leg deadlifts<\/li><li>Pli\u00e9 squat and pulse<\/li><li>Side plank leg raises<\/li><\/ul><p>If you don\u2019t know how to practice any of the pregnancy exercises mentioned here, you can get easy-to-follow tutorials online. Women who are relatively new to working out regularly are advised to start slow. It is also important to exercise adequate caution while working out during pregnancy.<\/p><h2>Conclusion<\/h2><p>Now that you are aware of the safe pregnancy workouts, you must be all pumped up to begin the regime. But first, you need to learn to listen to your body. If you are exhausted, feel dizzy, or have chest pains, stop exercising immediately.<\/p><p>Pregnancy exercises can be continued only if the mother does not experience any pain in the tummy or pelvis. If there is any irregular breathing, water breaking, palpitations, or vaginal bleeding, you should act upon it immediately and consult your gynaecologist.<\/p><p>Considering all that a woman\u2019s body goes through during this phase of life, <a href=\"https:\/\/www.prohance.in\/dev\/\">nutritional supplements<\/a> should be consumed during pregnancy.\u00a0<a href=\"https:\/\/www.prohance.in\/dev\/protein-powder-for-pregnant-women\">Prohance Mom<\/a>\u00a0is an ideal choice for meeting the mineral and vitamin requirements of a pregnant body. The <a href=\"https:\/\/www.prohance.in\/dev\/blogs\/nutritional-protein-powder-supplements-how-does-everybody-benefit-from-it\">supplement<\/a> is loaded with 31 vital nutrients, including protein, docosahexaenoic acid, and dietary fibre, making it the best <a href=\"https:\/\/www.prohance.in\/dev\/protein-powder-for-pregnant-women\/\">protein powder for pregnant women.<\/a><\/p><p><em><strong>Disclaimer:<\/strong> This blog\/publication\/editorial\/article is meant for awareness\/educational purposes and does not constitute or imply an endorsement, sponsorship, or recommendation of any products. Please consult your doctor\/healthcare practitioner before starting any diet, medication, or exercise. <\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-79a5b31\" data-id=\"79a5b31\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-47c249c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"47c249c\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-d5f60c8\" data-id=\"d5f60c8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-f0b5c0c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f0b5c0c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2cdfc21\" data-id=\"2cdfc21\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bac5bec elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"bac5bec\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:0}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Enhancing lives of pregnant and lactating women and their babies<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4a7bb1b\" data-id=\"4a7bb1b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-40205b6 elementor-widget-mobile__width-initial elementor-widget__width-initial elementor-invisible elementor-widget elementor-widget-image\" data-id=\"40205b6\" data-element_type=\"widget\" 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class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjE0NzM1IiwidG9nZ2xlIjpmYWxzZX0%3D\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Buy now<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-e12e9c3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e12e9c3\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-f7a8f8e\" data-id=\"f7a8f8e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-03694a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"03694a2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-adc3d8b\" data-id=\"adc3d8b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e36c729 elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"e36c729\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:0}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Track Meals for Balanced Nutrition in Pregnancy &amp; Lactation<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-a5c835d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a5c835d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-3687e0e\" data-id=\"3687e0e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6ccebbf elementor-align-justify elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-invisible elementor-widget elementor-widget-button\" data-id=\"6ccebbf\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:500}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.prohance.in\/dev\/nutrition-calculator\/prohance-mom\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Calculate Nutrition Now<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-bed49bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bed49bc\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-835b3e1\" data-id=\"835b3e1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-27c9be3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"27c9be3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-302b132\" data-id=\"302b132\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-623a38e elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"623a38e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:0}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Nutritionist Tips for Healthy Pregnancy &amp; Lactation<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4c616e3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4c616e3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-76d5e4b\" data-id=\"76d5e4b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0fa9d06 elementor-align-justify elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-invisible elementor-widget elementor-widget-button\" data-id=\"0fa9d06\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:500}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.prohance.in\/dev\/protein-powder-for-pregnant-women\/prohance-mom-consultation-form\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Avail Free Consultation<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5af12bb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5af12bb\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-cb197a5\" data-id=\"cb197a5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9efde21 elementor-widget elementor-widget-heading\" data-id=\"9efde21\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Related Blogs<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ad650b elementor-widget elementor-widget-ucaddon_post_list\" data-id=\"0ad650b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_post_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start Post List -->\n\t\t<link id='font-awesome-css' href='https:\/\/www.prohance.in\/dev\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-all.min.css' type='text\/css' rel='stylesheet' >\n\t\t<link id='font-awesome-4-shim-css' href='https:\/\/www.prohance.in\/dev\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-v4-shims.min.css' type='text\/css' rel='stylesheet' >\n\n<style>\/* widget: Post List *\/\n\n\n\n#uc_post_list_elementor_0ad650b\n{\n  display:grid;\n}\n\n\n#uc_post_list_elementor_0ad650b .uc_post_list_image div\n{\n  background-size:cover;\n  background-position:center;\n}\n\n\n.uc_post_list .uc_post_list_box{\n\tposition: relative;\n\toverflow: hidden;\n\tdisplay: flex;\n}\n\n#uc_post_list_elementor_0ad650b .uc_post_list_image\n{\n  flex-grow:0;\n  flex-shrink:0;\n}\n\n#uc_post_list_elementor_0ad650b .uc_post_list_image img\n{\n  width:100%;\n  display:block;\n  transition:0.3s;\n  \n}\n\n\n.uc_post_list_title a{\n\tcolor: #333333;\n}\n.uc_post_list_date{\n\tfont-size: 12px;\n}\n\n#uc_post_list_elementor_0ad650b .uc_post_list_content\n{\n  display:flex;\n  flex-direction:column;\n  flex:1;\n}\n\n#uc_post_list_elementor_0ad650b .uc_more_btn{\n\n  text-align:center;\n  text-decoration:none;\n  transition:0.3s;\n}\n\n#uc_post_list_elementor_0ad650b .button-on-side\n{\n  display:flex;\n  align-items:center;\n}\n\n\n.ue-grid-item-category a\n{\n  display:inline-block;\n  font-size:10px;\n  text-transform:uppercase;\n}\n\n#uc_post_list_elementor_0ad650b .ue-meta-data\n{\n  \n  display:flex;\n\n  flex-wrap: wrap;\n  line-height:1em;\n}\n\n#uc_post_list_elementor_0ad650b .ue-grid-item-meta-data\n{\n      display:inline-flex;\n      align-items:center;\n}\n\n.ue-grid-item-meta-data\n{\n  font-size:12px;\n}\n\n#uc_post_list_elementor_0ad650b .ue-grid-item-meta-data-icon\n{\n  line-height:1em;\n}\n\n#uc_post_list_elementor_0ad650b .ue-grid-item-meta-data-icon svg\n{\n  width:1em;\n  height:1em;\n}\n\n\n\n#uc_post_list_elementor_0ad650b .ue-debug-meta\n{\n  padding:10px;\n  border:1px solid red;\n  position:relative;\n  line-height:1.5em;\n  font-size:11px;\n  width:100%;\n}\n\n.uc-remote-parent .uc_post_list_box{\n\tcursor:pointer;\n}\n\n#uc_post_list_elementor_0ad650b .ue-post-link-overlay\n{\n  display:block;\n  position:absolute;\n  top:0;\n  bottom:0;\n  right:0;\n  left:0;\n}\n\n<\/style>\n\n<div class=\"uc_post_list uc-items-wrapper uc-filterable-grid \" id=\"uc_post_list_elementor_0ad650b\"  data-ajax='true'  data-filterbehave='ajax'  querydata='{&quot;count_posts&quot;:4,&quot;total_posts&quot;:154,&quot;page&quot;:1,&quot;num_pages&quot;:39,&quot;orderby&quot;:&quot;rand&quot;,&quot;orderdir&quot;:&quot;desc&quot;}' >    \t\n  <div class=\"uc_post_list_box\">\n    \n  \t    <div class=\"uc_post_list_image\">\n      <a href=\"https:\/\/www.prohance.in\/dev\/recipes\/singhare-ke-atte-ka-sheera\" title=\"Singhare Ke Atte Ka Sheera\" target=\"_self\">\n          \n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2023\/10\/Singhare-Ke-Atte-Ka-Sheera-300x196.jpg\"  src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2023\/10\/Singhare-Ke-Atte-Ka-Sheera-300x196.jpg\" alt=\"Singhare Ke Atte Ka Sheera\" width=\"300\" height=\"196\">\n        \t\n        \n      <\/a>\n    <\/div>\n  \t\t\n  \n    <div class=\"uc_post_list_content\">\n      <div class=\"uc_post_list_content_inside\">\n        \n                          \n        \t        \t\t        \t\t\n        \n        \t        \n        \t<div class=\"ue-grid-item-category  prohance-d-recipe  recipes \">\n                            <a href=\"https:\/\/www.prohance.in\/dev\/.\/recipes\/prohance-d-recipe\" target=\"_self\">Prohance - D<\/a>\n                      \t<\/div>\n        \n                        \n         <h6 class=\"uc_post_list_title\"><a target=\"_self\" href=\"https:\/\/www.prohance.in\/dev\/recipes\/singhare-ke-atte-ka-sheera\" title=\"Singhare Ke Atte Ka Sheera\">Singhare Ke Atte Ka Sheera<\/a><\/h6>\t\n         \n        <div class=\"ue-meta-data\">\n            <div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span>  October 10, 2023<\/div>                                   \n            \n          \n                        \n            \n                        \t          \n          \t\t          \n            \t<div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span> 45 min read <\/div>\n                        \n                        \n            \n              \n          <\/div>         \n                \n                 \n                 \n      <\/div>\n    <\/div>\n     \n       \n  \n   <\/div>\n<div class=\"uc_post_list_box\">\n    \n  \t    <div class=\"uc_post_list_image\">\n      <a href=\"https:\/\/www.prohance.in\/dev\/recipes\/nutri-fudge\" title=\"Nutri Fudge\" target=\"_self\">\n          \n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2023\/10\/Nutri-Fudge-300x196.jpg\"  src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2023\/10\/Nutri-Fudge-300x196.jpg\" alt=\"Nutri Fudge\" width=\"300\" height=\"196\">\n        \t\n        \n      <\/a>\n    <\/div>\n  \t\t\n  \n    <div class=\"uc_post_list_content\">\n      <div class=\"uc_post_list_content_inside\">\n        \n                          \n        \t        \t\t        \t\t\n        \n        \t        \n        \t<div class=\"ue-grid-item-category  prohance-d-recipe  recipes \">\n                            <a href=\"https:\/\/www.prohance.in\/dev\/.\/recipes\/prohance-d-recipe\" target=\"_self\">Prohance - D<\/a>\n                      \t<\/div>\n        \n                        \n         <h6 class=\"uc_post_list_title\"><a target=\"_self\" href=\"https:\/\/www.prohance.in\/dev\/recipes\/nutri-fudge\" title=\"Nutri Fudge\">Nutri Fudge<\/a><\/h6>\t\n         \n        <div class=\"ue-meta-data\">\n            <div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span>  October 10, 2023<\/div>                                   \n            \n          \n                        \n            \n                        \t          \n          \t\t          \n            \t<div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span> 30 min read <\/div>\n                        \n                        \n            \n              \n          <\/div>         \n                \n                 \n                 \n      <\/div>\n    <\/div>\n     \n       \n  \n   <\/div>\n<div class=\"uc_post_list_box\">\n    \n  \t    <div class=\"uc_post_list_image\">\n      <a href=\"https:\/\/www.prohance.in\/dev\/blogs\/post-workout-food-guide-what-to-eat-after-a-workout\" title=\"Post-Workout Food Guide: What To Eat After A Workout?\" target=\"_self\">\n          \n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2022\/03\/Post-Workout-Food-Guide-What-To-Eat-After-A-Workout-300x176.jpg\"  src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2022\/03\/Post-Workout-Food-Guide-What-To-Eat-After-A-Workout-300x176.jpg\" alt=\"A young male having a nutrition drink post work out\" width=\"300\" height=\"176\">\n        \t\n        \n      <\/a>\n    <\/div>\n  \t\t\n  \n    <div class=\"uc_post_list_content\">\n      <div class=\"uc_post_list_content_inside\">\n        \n                          \n        \t        \t\t        \t\t\n        \n        \t        \n        \t<div class=\"ue-grid-item-category  blogs  nutrition-for-recovery-blog \">\n                            <a href=\"https:\/\/www.prohance.in\/dev\/.\/blogs\/nutrition-for-recovery-blog\" target=\"_self\">Nutrition for Recovery<\/a>\n                      \t<\/div>\n        \n                        \n         <h6 class=\"uc_post_list_title\"><a target=\"_self\" href=\"https:\/\/www.prohance.in\/dev\/blogs\/post-workout-food-guide-what-to-eat-after-a-workout\" title=\"Post-Workout Food Guide: What To Eat After A Workout?\">Post-Workout Food Guide: What To Eat After A Workout?<\/a><\/h6>\t\n         \n        <div class=\"ue-meta-data\">\n            <div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span>  March 15, 2022<\/div>                                   \n            \n          \n                        \n            \n                        \t          \n          \t\t          \n            \t<div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span> 5 min read <\/div>\n                        \n                        \n            \n              \n          <\/div>         \n                \n                 \n                 \n      <\/div>\n    <\/div>\n     \n       \n  \n   <\/div>\n<div class=\"uc_post_list_box\">\n    \n  \t    <div class=\"uc_post_list_image\">\n      <a href=\"https:\/\/www.prohance.in\/dev\/blogs\/8-ways-to-deal-with-post-operative-complications-and-fast-recovery\" title=\"8 Ways to Deal With Post Operative Complications and Fast Recovery\" target=\"_self\">\n          \n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/10\/8-Ways-To-Speed-Up-Recovery-Post-Surgery-300x176.jpg\"  src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/10\/8-Ways-To-Speed-Up-Recovery-Post-Surgery-300x176.jpg\" alt=\"A doctor taking a patient for walk on wheelchair as a part of post-surgery care\" width=\"300\" height=\"176\">\n        \t\n        \n      <\/a>\n    <\/div>\n  \t\t\n  \n    <div class=\"uc_post_list_content\">\n      <div class=\"uc_post_list_content_inside\">\n        \n                          \n        \t        \t\t        \t\t\n        \n        \t        \n        \t<div class=\"ue-grid-item-category  blogs  nutrition-for-recovery-blog \">\n                            <a href=\"https:\/\/www.prohance.in\/dev\/.\/blogs\/nutrition-for-recovery-blog\" target=\"_self\">Nutrition for Recovery<\/a>\n                      \t<\/div>\n        \n                        \n         <h6 class=\"uc_post_list_title\"><a target=\"_self\" href=\"https:\/\/www.prohance.in\/dev\/blogs\/8-ways-to-deal-with-post-operative-complications-and-fast-recovery\" title=\"8 Ways to Deal With Post Operative Complications and Fast Recovery\">8 Ways to Deal With Post Operative Complications and Fast Recovery<\/a><\/h6>\t\n         \n        <div class=\"ue-meta-data\">\n            <div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span>  October 29, 2021<\/div>                                   \n            \n          \n                        \n            \n                        \t          \n          \t\t     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class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.prohance.in\/dev\/prohance-mom\/prohance-mom-chocolate\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">View product<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Pregnancy is a beautiful period in a woman\u2019s life, and several changes will happen in the body as it prepares to nurture a new life. During this time, women need to take utmost care of their bodies and ensure that they get ample rest. Indulging in physical exercise in pregnancy is healthy as it reduces [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15918,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[5,66],"tags":[],"class_list":["post-10858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","category-healthy-motherhood-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.4 (Yoast SEO v28.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Pregnancy Exercise: Safe Pregnancy Workout Trimester Wise | Prohance<\/title>\n<meta name=\"description\" content=\"Pregnancy Exercises: Explore simple pregnancy exercise for every trimester from Prohance. 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