30 weeks exercise

Suitable activities during pregnancy are brisk walking, swimming, indoor stationary cycling, prenatal yoga, and low-impact aerobics, guided by a certified aerobics instructor. The American Pregnancy Association recommends some exercises specifically for pregnancy, as they prepare the body for labor and delivery. Squatting: During labor, squatting may help to open the pelvis, so it may be a good idea to practice during pregnancy. Stand with the feet flat on the floor, shoulder-width apart, and the back straight. Lower yourself slowly, keeping your feet flat and your knees no further forward than your feet. Hold for 10 to 30 seconds, then slowly push up. Pelvic tilts: These can strengthen the abdominal muscles and help reduce back pain. Go down on the hands and knees. Tilt the hips forward and pull the abdomen in, arching the back. Hold for a few seconds. Release, and let the back drop. Repeat this up to 10 times.