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Best Prenatal Exercises

Best Prenatal Exercises

Table of Contents

Prenatal exercises are safe and specifically designed workouts for pregnant women. They promote physical and mental well-being during pregnancy by improving strength, flexibility, and cardiovascular health. Common prenatal exercises include walking, swimming, yoga, and Pilates, tailored to accommodate expectant mothers’ changing needs and physical conditions. Always consult a healthcare provider before starting any prenatal exercise routine to ensure it’s safe for your unique pregnancy and health circumstances.

Benefits of exercising while pregnant

Benefits of exercising while pregnant

Exercising during pregnancy offers numerous benefits for both the expectant mother and the growing fetus:

  • Improved Physical Health: Regular prenatal exercises helps maintain cardiovascular fitness, muscle tone, and flexibility. It can alleviate common pregnancy discomforts like back pain, swelling, and constipation.
  • Gestational Weight Management: Exercising can help manage weight gain during pregnancy, reducing the risk of excessive weight gain and related complications.
  • Enhanced Mood and Reduced Stress: Physical activity triggers the release of endorphins, which can improve mood and reduce stress and anxiety, promoting overall mental well-being.
  • Better Sleep: Regular exercise can lead to better sleep quality, which can be challenging during pregnancy.
  • Preparation for Labor and Delivery: Prenatal exercises can strengthen core muscles and promote better posture, potentially aiding labor and delivery.
  • Reduced Risk of Gestational Diabetes: Physical activity can help lower the risk of gestational diabetes by improving insulin sensitivity.
  • Lower Risk of Preterm Birth: Some studies suggest that regular exercise during pregnancy may reduce the risk of preterm birth.
  • Shorter Postpartum Recovery: Staying active can help in quicker postpartum recovery and a faster return to pre-pregnancy fitness levels.
  • Improved Baby’s Health: Exercise can lead to healthier birth weights and better overall health for the baby.

The best exercises during pregnancy

The best exercises during pregnancy are typically safe, low-impact, and can be adapted to accommodate the changing needs of the expectant mother.



Swimming and water aerobics may be suitable exercises for pregnancy. In water, you weigh less than land, making you feel lighter and more agile. A dip in the pool may also help relieve nausea, sciatica pain, and swollen ankles. And since the baby is floating next to you, it’s gentle on your loose joints and ligaments.

Just be careful walking on slippery pool decks and walking or sliding into the water instead of diving or jumping. A growing child is not equipped to handle the bubbles that form inside the body when you rapidly change altitude under water pressure, so diving is not recommended.


There is no easier exercise to fit into your busy schedule than walking while pregnant. This is an exercise that you can continue until the date of delivery. You don’t need special equipment or a gym membership to participate; you need good running shoes.


Experienced runners can stay on track during pregnancy with a doctor’s advice. Please stick to the flat ground (or the treadmill) and never overdo it. Loosening of ligaments and joints during pregnancy can make running harder on your knees and make you more prone to injury.

Prenatal yoga

Prenatal yoga focuses on gentle stretching, relaxation, and breathing exercises, helping with flexibility and reducing stress. It’s also beneficial for improving posture.

Prenatal pilates

Prenatal Pilates exercises strengthen the core and improve posture, alleviating back pain and preparing the body for labor.

Stationary cycling

Using a stationary bike is a low-impact way to maintain cardiovascular fitness and leg strength while reducing joint stress.

Low-Impact aerobics

Low-impact aerobics classes designed for pregnant women can help maintain cardiovascular health without putting excessive strain on the body.

Strength training with light weights or resistance bands

Strength training can help maintain muscle tone and overall strength during pregnancy. Focus on lighter weights and higher reps to avoid straining muscles.

Kegel exercises

Kegel exercises strengthen the pelvic floor muscles, which can be beneficial during pregnancy and for postpartum recovery.

Prenatal stretching

Gentle stretching exercises can reduce muscle tension, improve flexibility, and enhance comfort.

Breathing exercises

Deep breathing techniques can help reduce stress and anxiety, which can be valuable during pregnancy and labor.

Remember to consult your healthcare provider before starting any exercise program during pregnancy. They can provide personalized recommendations based on your specific health and pregnancy status. Always prioritize safety, listen to your body, and adjust as needed to ensure a safe and enjoyable prenatal exercise routine.

How much exercise is recommended during pregnancy?

The amount of exercise recommended during pregnancy can vary from person to person, depending on your pre-pregnancy fitness level, pregnancy complications, and your healthcare provider’s guidance. However, the American College of Obstetricians and Gynecologists (ACOG) and the Centers for Disease Control and Prevention (CDC) generally recommend the following guidelines for exercise during pregnancy:

  • One hundred fifty minutes of moderate-intensity aerobic exercise per week: This can be broken down into 30 minutes on most if not all, days. Activities like walking, swimming, and stationary cycling are excellent options.
  • Strength training: Include exercises for major muscle groups at least twice weekly. Use lighter weights or resistance bands to prevent overexertion.
  • Flexibility and stretching exercises: Incorporate flexibility exercises to maintain or improve range of motion and reduce muscle tension. Prenatal yoga is an excellent option for this purpose.
  • Pelvic floor exercises (Kegels): Perform pelvic floor exercises to strengthen these muscles. Consult your healthcare provider or a physical therapist for frequency and proper technique guidance.

Listening to your body and adjusting as needed during pregnancy is crucial. If you were physically active before pregnancy, you may be able to continue your regular exercise routine with some modifications. However, if you were not active before, it’s still possible to start an exercise program during pregnancy, but it’s important to start slowly and gradually increase intensity.

Always consult with your healthcare provider before starting or continuing any exercise program during pregnancy, as they can provide personalized recommendations based on your health and pregnancy status.

Tips for pregnancy-safe workouts

Exercising during pregnancy can be safe and beneficial with certain precautions and considerations.

Consult your healthcare provider

Always consult with your healthcare provider before starting any exercise program during pregnancy. They can provide personalized guidance based on your specific health and pregnancy status.

Choose low-impact activities

Opt for low-impact exercises that are easy on the joints, such as walking, swimming, and stationary cycling. These activities reduce the risk of injury and discomfort.

Stay Hydrated

Stay hydrated

Drink plenty of water before, during, and after workouts to prevent dehydration.

Warm-up and cool down

Begin each workout with a gentle warm-up and end with a cool-down session to prepare your body and minimize the risk of muscle strain.

Listen to your body

Pay attention to how you feel during exercise. If you experience pain, dizziness, shortness of breath, or any unusual symptoms, stop immediately and consult your healthcare provider.

Avoid overexertion

Pregnancy is not the time to set new personal records or push your body to the limit. Exercise at a moderate level of intensity, and if you can talk comfortably during your workout, you’re likely at an appropriate intensity.

Modify exercises

Modify exercises as your pregnancy progresses. For instance, avoid exercises that involve lying flat on your back after the first trimester. Use support or props if necessary.

Maintain proper form

Focus on good posture and balance during your workouts to reduce the risk of injury. Avoid overstretching, and be mindful of your alignment.

Pelvic floor exercises

Incorporate Kegel exercises to strengthen the pelvic floor muscles, which can help with bladder control and support the added weight of your growing baby.

Stay cool

Exercise in a well-ventilated space to prevent overheating, and wear comfortable clothing that allows your body to breathe.

Be mindful of balance

As your center of gravity shifts during pregnancy, be cautious to prevent falls. Choose stable surfaces for your workouts.

Limit high-risk activities

Avoid high-risk activities like contact sports, scuba diving, and exercises with a high risk of falling, such as skiing or horseback riding.

Pace yourself

As your pregnancy progresses, you may need to reduce the duration and intensity of your workouts. Focus on maintaining a consistent routine rather than trying to increase performance.

Rest as needed

It’s essential to rest when you’re fatigued. Pregnancy is when your body works hard, so don’t hesitate to take breaks when needed.

Listen to your body postpartum

After giving birth, follow your healthcare provider’s guidance for postpartum exercise and gradually ease back into your routine.

Remember that every pregnancy is unique, and it’s crucial to prioritize safety and comfort throughout your prenatal exercises journey. Staying active and healthy is important, but always put your and your baby’s well-being first.

The bottom line

Because of the health of the fetus, it is often thought that exercise during pregnancy is dangerous for the mother and the child, and the mother should minimize exercise during pregnancy and not be so active. This is not a correct belief, and the mother can do safe sports during pregnancy with a proper program and under the supervision of an expert.

Maintaining an exercise program during pregnancy can help you stay healthy and feel well. Pregnancy exercise effectively improves the condition and relieves common discomforts such as back pain and fatigue. Evidence shows that physical activity can play a role in preventing gestational diabetes, relieving stress, and facilitating childbirth.

Additional questions

  1. Is physical activity safe for all pregnant women?

No, for some women, exercise during pregnancy is not safe. Your provider can help you figure out if exercise is safe for you. The following conditions may make exercising during pregnancy unsafe:

  • Premature labor, vaginal bleeding, or rupture of the water (also called rupture of membranes).
  • Pregnancy with twins, triplets, or more (also called multiples) with other risk factors for preterm birth.
  • Cervical insufficiency or cerclage.
  • Cervical insufficiency can cause premature labor and miscarriage.
  • Gestational hypertension or preeclampsia.
  • Placenta previa after 26 weeks of pregnancy.
  • Severe anemia or certain heart or lung conditions.
  1. Does exercise help the development of the fetus?

Exercising during pregnancy has positive consequences on the health and well-being of the mother and the growing fetus, including increasing the appropriate pregnancy and birth weight.

  1. Which month is better for yoga during pregnancy?

The best time to start yoga is if you haven’t already been in the second trimester of pregnancy after about 14 weeks.

  1. What sports are not safe during pregnancy?

Any activity involving a lot of jerky movements, such as horseback riding, downhill skiing, off-road biking, gymnastics, or skating, could cause you to fall.

  1. What happens if you don’t drink enough water while pregnant?

Inadequate water intake during pregnancy can lead to dehydration, which can result in various complications. These include reduced amniotic fluid, an increased risk of urinary tract infections, constipation, overheating, and potential complications like preterm labor and reduced blood volume. Staying hydrated is important to support a healthy pregnancy, aiming for around 10 cups (2.3 liters) of total water daily and listening to your body’s thirst signals. If you experience severe dehydration symptoms, consult your healthcare provider for guidance.