Videos and pictures of celebrities such as Samantha Ruth Prabhu and Deepika Padukone have brought pregnancy fitness into the spotlight, but they also raise a question that often gets lost in the admiration: should other expectant mothers try the same exercises? A woman in her ninth month of pregnancy doing weighted squats may look like an unusual fitness video to some, while another pregnant woman attempting a headstand can leave viewers wondering whether such movements are safe for the baby.
A 2026 systematic review and meta-analysis published in the British Journal of Sports Medicine examined 19 studies involving 6,213 pregnant women. It found that supervised exercise was associated with a 26% lower risk of gestational diabetes, a 45% lower risk of gestational hypertension and a 25% lower risk of excessive gestational weight gain. For women with uncomplicated pregnancies, the American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity aerobic activity every week. This can be divided into 30-minute sessions across five days or shorter sessions spread throughout the week.
The researchers also reported a lower risk of babies being born with macrosomia, or unusually high birth weight.
Dr Lucetta Amelia Dias, Consultant, Obstetrics and Gynecology, BirthRight by Rainbow Hospitals, Guindy, Chennai, says, “Maintaining physical activity during pregnancy can bring many benefits to both the mother and her baby, given the exercise is appropriate for the person’s health and pregnancy condition. There is also growing research on its role in reducing certain pregnancy-related complications. These findings support the benefits of appropriate exercise, but they do not mean every workout is suitable for every expectant mother. Dr Tripti Raheja, Director, Obstetrics and Gynaecology at the CK Birla Hospital, Delhi, also points out that the choice and intensity of exercise should be tailored to a woman’s fitness level, health and stage of pregnancy. Moderate intensity generally means breathing faster and feeling warmer while still being able to hold a conversation.
22 Sept 2026 | 15:04 Samantha recently shared a video comparing her workouts in the first and ninth months of pregnancy. Deepika, meanwhile, shared a photograph during her pregnancy in 2024 practising Viparita Karani, a restorative yoga posture in which the legs are raised against a wall. Because a celebrity has shared a yoga photograph, it is not a posture to experiment with during pregnancy simply. Because the growing uterus can press on a major blood vessel and make some women feel dizzy, the NHS advises avoiding prolonged exercises lying flat on the back, particularly after 16 weeks,.
“During the first trimester, women with uncomplicated pregnancies can generally continue moderate activities such as walking, swimming and prenatal yoga, subject to medical advice,” says Dr Raheja. Dr Dias says, “The type of exercise and its intensity should be tailored to the woman’s fitness level, medical history and stage of pregnancy. The answer is not a simple yes or no. Exercise can support a healthy pregnancy, but the right routine depends on a woman’s medical history, fitness level, pregnancy stage and any complications. What looks manageable for one person may be unsafe for another. She was seen performing weighted squats, showing how she had continued strength training as her pregnancy progressed. The bigger question is not whether a particular celebrity can perform an exercise. It is whether that movement is appropriate for another woman’s pregnancy. Pregnancy brings changes to a woman’s posture, balance, weight distribution and cardiovascular system. Staying physically active, when medically appropriate, can help the body adapt to these changes. Regular exercise may improve cardiovascular fitness, maintain muscle strength, reduce back pain, support better sleep and help manage weight gain. Walking, swimming, stationary cycling, modified prenatal yoga and suitable strength-training exercises are among the options that may be considered. Women who were not physically active before pregnancy should start gradually rather than suddenly taking up demanding workouts. The routine may need to change as pregnancy progresses. In the second trimester, changes in posture and balance can make certain movements uncomfortable. Stationary cycling, walking, modified yoga and pregnancy-specific strength exercises may be more practical options. By the third trimester, comfort and stability become particularly important. Dr Dias recommends focusing on mobility, strength and endurance through comfortable, low-impact activities such as walking, gentle stretching and supervised pregnancy-specific exercises. Strength training does not automatically have to stop during pregnancy. In fact, ACOG includes resistance exercises using weights or elastic bands among the activities that can be suitable for women with uncomplicated pregnancies. But there is a difference between continuing a familiar, modified workout and attempting to lift heavier weights or push through physical discomfort. A woman who has strength-trained for years may have a different starting point from someone who is new to exercise. The load, technique, balance and intensity all need consideration. This is why Samantha’s weighted squats should not become a workout template for other pregnant women. Her own training history and medical assessment are not necessarily the same as someone else’s. Dr Raheja cautions against copying celebrity fitness routines without consulting an obstetrician. Exercises involving a significant risk of falling, abdominal injury or loss of balance need particular caution. Contact sports, activities such as horse riding and skiing, and movements that could lead to a fall are generally discouraged. Advanced yoga postures and inverted positions also need individual assessment, particularly if a woman has not practised them before pregnancy. A headstand, for instance, requires balance and control, and a fall could cause injury. Heavy lifting, breath-holding and exercises involving excessive strain should also be approached cautiously. Not every pregnancy follows the same course. Women with certain placental conditions, cervical insufficiency, persistent vaginal bleeding, a risk of preterm labour or significant maternal health complications may need restrictions or may be advised against specific forms of physical activity. Dr Dias stresses that high-risk pregnancies require individual assessment by the treating obstetrician. Exercise should not be started or continued against medical advice simply to maintain a fitness routine. There are also symptoms that should not be ignored during a workout. ACOG advises women to stop exercising and contact their obstetrician if they experience vaginal bleeding, dizziness or faintness, chest pain, headache, muscle weakness affecting balance, calf pain or swelling, regular painful contractions, or fluid leaking from the vagina. Join conversation Share your thoughts in the comments Be respectful · TOI community guidelines The takeaway is not that pregnancy calls for inactivity. For most women with uncomplicated pregnancies, staying active can be beneficial. But a workout that looks impressive on social media is not necessarily the right one for everyone. The safest routine is one that changes with the body, respects medical advice and allows a woman to stay active without pushing beyond her limits. You use AI every day. Now get your AI Quotient. Take the AIQ test Get the latest Lifestyle News and more. Download the TOI app.