20 Minutes Pregnancy Exercise Chart

Here is a pregnancy exercise chart with timings and the activities you can perform within those 20 minutes. This has been designed keeping in mind the body type and strength of an average woman. The force behind this chart and tips and tricks about well-being for pregnant mothers is Dr. Shelly Batra.

PREGNANCY MENU
Time	Category	Exercises	Notes
3 minutes daily	Warm up	Rib cage stretch Arm circles Shoulder rolls	Do each exercise for only 1 minute.
4 minutes daily	Stretching	Neck stretch Triceps stretch Calf stretch Total body stretch	Do each exercise for only 1 minute.
5 minutes daily	Pregnancy-specific exercise	Pelvic rock Tailor press Isometric tailor press Tailor stretch Pelvic tilt	Do each exercise for only 1 minute. In addition you should do Kegel exercises throughout the day.
5 minutes on alternate days	Aerobics
5 minutes on alternate days	Light weight training	Biceps curls Triceps curls Back raise Wall press up Beginners squats
3 minutes daily	Cool down	Continue with your aerobic activity or repeat the stretching exercises.