First Month of Pregnancy: During the first month, there will be very few changes in the appearance of the body. There will be enlargement of the breast size due to increase in sexual desire and changes in sexual hormonal of the body and presence of nausea (morning sickness), which makes the body uncomfortable during pregnancy. Due to non stability in the body conditions, vomiting occurs frequently.

Second Month of Pregnancy: In the second month of the pregnancy, there will be increase in tiredness (fatigue), you will feel tired because of severe hormonal changes in the body. This is the main cause of fatigue and moreover, you have to carry some additional weight of your baby child . Your weight will increased gradually due to the increase in the food intake and size of the baby.

Third Month of Pregnancy: During the third month, the fetus (baby) starts developing. Major organs starts developing and there will be changes in the appearance of the belly. Your belly starts increasing and you will put on some weight during this month.

Fourth Month of Pregnancy: There will be drastic changes in the body and  several kinds of acids will be released by the stomach due to the increase of hormone levels. During the fourth month, the whole world will be able to recognize your pregnancy. Due to putting on more weight, there are chances of getting back pain as the growing weight tends to move to the front side of the body which puts pressure on the back. This is the month where you will be experiencing joint pains and internal pains.

Fifth Month of Pregnancy: This is considered the best month for most pregnant women, the body takes some rest and you will feel more energize. The baby starts moving around the abdomen and one can feel it by touching the belly with their hands. In this month, there will be very little pressure in handling the baby.

Sixth Month of Pregnancy: During the sixth month, there will be more tiredness along with dramatic changes in the increase of her areola and breasts. Blood pressure will be in
low level and it is common to loose consciousness due to increase /decrease of blood pressure or sugar level and heart rate.

Seventh Month of Pregnancy: There will be more changes in the appearance of the body due to rapid growth of the baby. Due to an increase in growth of the
baby, the internal organs of the mother are slightly pushed upwards which creates pain and discomfort. Similar to the sixth month, there are chances of loosing consciousness due to increase /decrease of blood pressure or sugar level and heart rate.

Eight Month of Pregnancy: This is the month where the mother experience some changes in gravity. It becomes difficult for the mother to sit, stand and walk . There will be severe back pain due to the size increased of the baby and there will be sleepless nights during this month.

Ninth Month of Pregnancy: The last month of pregnancy where you will feel signs of going into labor. There will be severe back pain and an increase in breast size and a leakage of colostrum from the breasts. Severe burning sensation due to excessive compression of internal organs and also due to hormonal changes in the body; several kinds of acids will be released by the stomach. Urination happens regularly due to some pressure in the bladder which makes you want to visit the bathroom more than usual and there will be severe joint pains. After giving birth, the body doesn’t regain its original shape and it usually takes around nine to twelve months for your body to recover its shape.

These pregnancy exercises should not cause any stress to you or your baby. Make sure you have a good diet as well. Also, avoid working out too hard as it may cause birth defects due to overheating of the body temperature. Some of the activities may not be suitable for the people who are in the last stage of pregnancy. Before trying these activities, consult your family doctor and take suggestions.

Walking: This is the best exercise for pregnant women. Walking is well prescribed by every doctor during your entire pregnancy period. This safe walking exercise makes your knee muscles and abdomen muscles strong enough to handle difficult situation. You can carry this exercise as a daily activity.
Running or jogging { for first 4 months}: This exercise puts a lot of pressure on your heart and force your body to work more rigorously. This exercise should not be done by women who are 5 months into their pregnancy.
Swimming: The best exercise  of all for pregnant women is swimming. Swimming makes the body weightless and puts lots of muscles to work.
Yoga: The best exercise for making the body flexible and stretchable. Yoga helps in maintaining stable heart rate ,blood level and sugar level. Doing too much exercise can cause problem, please avoid doing over stretchable exercise.
Breathing Exercise: This exercise helps in increasing your oxygen blood levels and bring stiffness to the muscles. This exercise is a good work out for heart pumping with high oxygen levels.
Aerobics: There are some special aerobic exercises for pregnant women. They help in stretching the body with ease.
Pilate Exercise: Pliate is mostly preferred by all pregnant women because it helps in getting back your body shape after childbirth. Pilate exercise helps in strengthening
your pelvic floor muscles and makes you free from back pain.

While doing any pregnancy exercise, if you experience any of the symptoms mentioned below, please stop exercising immediately. If you workout too hard, it can cause birth defects because your body might experience over strain and overheating.

1. Tiredness{Fatigue}
2. Dizziness
3. Back Pain
4. Burning sensation
5. Nausea

The amount of exercise that a woman should do during pregnancy depends largely on whether or not she was physically active before pregnancy. The women who were not active and did not work out should work at a slower fitness level than women who was very active before pregnancy. ALL women should see their doctor before exercising during pregnancy; you might have an incompetent cervix or be having multiple children, both of which are good causes for you NOT to exercise, or at the very least limit the physical strain you exert on your self.

Women New to Exercising

Only about 20-30% of people exercise on a regular basis, so it is not a stretch to assume that most pregnant women were not very active before they were pregnant, but it’s not too late to start. If you are one of these women you will want to start out slowly and work up to maybe some light to moderate exercise sessions lasting 30 minutes for 3-4 times a week. If you find this amount of time difficult at first, start slowly adding five minutes as week each passes. You should note that you’re not trying to strain yourself to the point where it hurts or to where you cannot breathe normally. If you cannot carry on a conversation while exercising, you should slow down and not work as hard.

Some exercises that are good for you include taking brisk walks, swimming, water aerobics and yoga. These will help you stay fit and they won’t put too much strain on the baby or you. These exercises will strengthen the muscles supporting the uterus which relieves some of the pains of carrying a child; it also helps you prepare for the arduous task of delivering the child. Exercising is also shown to relieve stress and help people have a positive self image; both of these are good for pregnant women and help them control their mood and emotions.

• Swimming and water aerobics are ideal exercises for pregnancy. Not only do you feel 90% lighter when you are in water, but extra resistance from the water helps to build and tone the muscles in your body with less effort or strain.

• Yoga is also great for pregnant women. The stretching and breathing exercises help to prepare you for giving birth and teach you to calm and center yourself.

• There are also exercise classes made especially for pregnant women, these can help you by creating a comfortable atmosphere where there are people who are going through the same things as you are. It is also good to have an instructor there who knows what they are doing and can help ensure that you don’t hurt yourself or the baby.

Women Who Exercise Regularly

If you are one of the women who is very active, you should remain active just not as vigorously so. You may continue running but avoid over doing it. You body will let you know when you should slow down; listen to it. If you feel pain or discomfort, do not work through it like you would if you were training for a marathon. Again, you should be able to carry on a conversation while you are working out, if you are out of breath, this is a good sign that you need to slow down. Working out less is a good idea while you are pregnant, but you can still do moderate to strenuous exercises as long as you modify the way in which you do this. For example, if you like to lift weights, lift less weight but do more reps. Consult your doctor when you find out you are pregnant and map out a plan of some exercises that will make you feel good and also keep your baby safe from harm.

Overexertion While Exercising

Overexertion is something you need to avoid, because if you are over doing it, you are going to need more and more oxygen and you cut into your baby’s supply. In order to ensure that your baby is handling the extra effort you will want to make sure that they are kicking you about five times an hour (average for most babies) if they do not, don’t panic! Give it one extra half hour because the fetus has 20 minute sleep intervals and so they might not be kicking as often because of that. If the kicking stops altogether, you experience vaginal bleeding, membrane breakage or severe pain in you abdomen, you should cease physical activity and call or go to your doctor right away. Do not panic if your baby starts kicking harder after you exercise either. They are just reacting to the extra glucose and rush of oxygen that has been temporarily diverted because of the exercise.

Things to Remember While Exercising

• Drink lots of water, you need to make sure you stay cool and hydrated. Studies show that having a high core body temperature at the beginning of a pregnancy cause birth defects and dehydration later in the pregnancy can cause premature births.

• Wear light clothes that will absorb your sweat. When wearing tennis shoes or running shoes make sure that they have high supported backs to help you avoid foot or Achilles heel injuries. Your bras should be very supportive.

• Stop exercising immediately if you experience severe chest pains, vaginal bleeding or if your water breaks. Call or go to you doctor immediately so as to avoid any infections that could harm you and your baby.

• Stop using exercises where you lie on your back after the first trimester, or when you begin to feel dizzy or nauseous.

• Include a warm and a cool down when you exercise and stretch after you do.

• Avoid contact sports (football, hockey, base ball, etc), adventure sports ( rafting, scuba diving etc.) and any sports that might cause trauma like horse back riding or down-hill skiing.

• And, of course, remember that eating a well balanced diet will help you and your baby remain healthy and fit.