Not medical advice. Any plan needs a yes from the doctor who follows the pregnancy.
The point is a calm bit of movement, if the doctor has already allowed ordinary activity. It is not a way to “support the pregnancy” and it does not replace care.
Ten minutes. Breathing stays free. No breath holds and no straining.
- Walk the room. 2 minutes.
- Cat, small range. 6 reps on hands and knees, only if that position is comfortable. Do not compress the belly.
- Sit and stand from a chair. 6 reps, no push.
- Side-lying breathing. 1 minute each side. A hand on the ribs, the inhale widens the side.
Bleeding, pain, dizziness, or a pulling feeling that was not there before you started: stop and contact the doctor. Jumps, abdominal work and a long time flat on the back are not in this plan.