Exercising throughout your pregnancy is very helpful to your health and will assist you to feel good overall. Comfort and relieve are challenging to discover during pregnancy, so perk up your chances by working out regularly. However, if you generally do not perform any exercise and are thinking to start your prenatal training program, discuss with your gynecologist to make sure it’s safe in your situation. The most significant feature of pregnancy training in Wien is that women find out to know their own body, its reactions to attempt, flexibility and resources that can hold the demands of pregnancy, but also of the profession or their daily life.
 
Exercises to Avoid during Pregnancy 
 
· When your belly gets bigger, you must not take part in contact games like basketball, soccer, hockey and sports such as gymnastics, snowboarding, ice-skating that has a high risk of getting punched in the stomach and can cause abdominal injury.
 
· Women's joints get loose during pregnancy; thus, it leads to the injury. So it’s best to avoid high impact aerobics exercises.
 
· After 16 weeks, avoid the exercises or postures that involve lying flat on your back. Because the weight of your increased uterus compresses blood vessels and limit circulation to you as well as your baby. As a result, it could make you feel dizzy and nauseous.
 
· Exercises that involve extensive skipping, hopping, jumping or bouncing.
· If you are living in high altitudes, don’t perform the exercises that take you above 6,000 feet. 
 
· Avoid yoga postures like tree, tie chi after three months. That, in turn, restricts blood flow to you and your baby.
 
Best Physical activities during pregnancy training in Vienna
 
Exercises that have a low risk of falling, joint and ligament damage and injury must be selected. This takes account of the little impact workouts that do not need quick changes to the center of gravity or mainly depends on the balance. 
 
· Warm-up
All the exercises during pregnancy must start with a warm-up and cool-down period. The hormones formed during pregnancy make women particularly flexible in preparation for childbirth. However, this can lead to too much stretching and pulling which can reason for injury. Stretching should be done very smoothly, mainly after the first three months.
 
· Walking 
Walking is the most regular exercise among pregnant women. Walking is secure for everybody; including pregnant women who just started the pregnancy training in Wien. Brisk walking is low impact for joints and muscles yet still gives an entire body workout and advances cardiovascular fitness.
 
· Stationary Cycling
 
When your belly grows in the third trimester, it will be difficult for you to make balance on the bike. Therefore, stationary cycling is the best option, and it will help to improve leg muscle strength.
 
· Yoga
 
Prenatal yoga classes help to maintain flexibility. Yoga strengthens muscles; rouses blood circulation, and boost relaxation. These may add to vigorous blood pressure during pregnancy. The techniques learnt in a yoga class can also assist you to stay peaceful and in control during labor pain.
 
General Guidelines to follow during pregnancy training in Vienna
 
· Drink plenty of water before, after and during the workouts. This, in order, will prevent dehydration and overheating.
 
· Must exercise on the flat, level surface to avoid injury.
 
· Wear loose-fitting clothes that make you feel comfortable.
 
· Select well-fitting shoes that are mainly designed for the exercise that you perform.
 
· Eat enough calories so that you can fulfill the requirements of your exercise program and pregnancy. Keep in mind; during pregnancy, your body requires more oxygen and energy.
 
· Always start your training session with a warm-up and stretching for 5 minutes. 
 
· Make sure you should never exercise to the point of exhaustion.
 
· Don’t do the exercises in hot or humid weather.
 
Finally, if you exercise during the pregnancy period, it will help to decrease your body aches and exhaustion. If you stay fit in the pregnancy, you will definitely thank and award yourself, since it will make it more comfortable for you to get back your body shape after baby birth.