There is a special type of workout that will be useful in augmenting strength and flexibility of pregnant women. These exercises are suggested to be performed 10-15 minutes a day. It is necessary to consult a parental workout trainer before you start your training program.

Here are the main types of workout during pregnancy
Arm and Upper Back Stretch

Abdominal Muscles 

Kegels

Calf stretch

Flying Arm Exercise

These exercises should be repeated 5 times.

To perform the Arm and Upper Back stretching exercise you need to raise your hands to your head with your elbows straight and put the palms of the arms in front of each other. Stay still in this position for nearly 20 seconds. Then lower your hands and place them to the sides. Don’t move your upper back and keep it in the vertical position. Clasp the backs of your hands behind your back as far as you can and stretch.

If you are going to work the abdominal muscles and do the pelvic tilt and sit-ups you should take into consideration that when you are pregnant you must know about the advanced separation of the abdominal muscles to avoid continuous separation. It happens due to the hormones that appear during pregnancy because in this period your muscles should adapt to the growing organism of your baby. 

How to do Pelvic Tilt
It is very useful to do Pelvic Tilt because it helps to create a good posture, makes your abdominal and back muscles stronger, it helps aviod back tension and exhaustion. You should perform this exercise frequently.

To start the exercise you should lie on your back and curve your knees.  Breathe in through your nose and try to press the muscles of your stomach and buttock. Place the part of your back straight against the floor and then incline your pelvis and hold the position for nearly 5 seconds and try to breathe out slowly. Make a short pause and then repeat the exercise. It is also possible to do the Pelvic Tilt on your hands and knees or standing up. During the exercise you shouldn’t bend your back, you must retract your abdomen and don’t help yourself with your feet.

How to perform Sit-ups
You can perform two types of sit-ups: forward and diagonal.

The Forward Sit-up
Incline your knees lying on the back. You should breathe in slowly through your nose and breathe out raising your head through not fully open mouth. Place your hands in the direction of your knees or behind the head. Fold your chin to your chest and raise your shoulders on at least 45 degrees.

The Diagonal Sit-up
Perform the same starting position. Then inhaling slowly through the nose put your right hand to your left knee and at the same time lift your head and right shoulder. Do the slow expire through your mouth.Your left knee should be a little bit bent and the heels should be kept on the floor.

Kegel exercises
These exercises make the bladder, uterus and bowel muscles stronger. They are very useful during pregnancy because this exercise will teach you to relax and control the muscles during the child birth.  It is also suggested to do theses exercises in the postpartum period to cure the perineal tissues, strengthen the pelvic floor muscles and bring them back to the norm.