Exercises to Try While Pregnant

16 January 2023

Even if a bun is baking, you should still go about your daily activities. There is another life inside of you, so of course you should be extra careful, but it doesn't mean you have to completely eliminate them from your routine. This includes physical activity.

Only 40% of expectant mothers, according to official government statistics, exercise. Working out when pregnant is the subject of several urban legends. Despite the research, some people still think it's unsafe and dangerous for the baby, and they criticize mothers who exercise only to reduce weight for themselves. These beliefs have frequently been debunked by studies and authorities, who strongly advise pregnant women to exercise.

Despite popular belief, exercising while pregnant is not selfish; it is good for the mother and the unborn child. It requires increased caution. She should pay attention to her body's warnings to quit, particularly if she already has chest pain, abdominal pain, or, in severe situations, vaginal hemorrhage.

Moms can begin exercising as soon as they learn they are pregnant, even in the first week. Even if you didn't exercise regularly prior to being pregnant, it is advised that you do so now. It must be done gradually until the body becomes used to the physical exercise and ought to not be overdone. Please be aware that it is not recommended for women who have medical issues like Type 1 Diabetes, asthma, or heart disease to exercise while they are pregnant.

How Exercise Helps the Mother and Her Unborn Child

Why work out while expecting? Both your physical and emotional health will benefit from it. 150 hours of moderate exercise is advised every week, or 30 minutes per day, five days a week.

Numerous health advantages include increased blood circulation, stress alleviation, a decrease in the likelihood of having a cesarean delivery, a lower risk of developing diabetes while pregnant, an easier labor and delivery, and weight loss after giving birth.

Pregnant women, however, would benefit from a supportive network that encourages them to exercise and take care of themselves because hormones may act up.

Pregnant-Friendly Exercises to Try


Swimming and other cardiovascular exercises are not only safe but are also advised during pregnancy. Being underwater makes your body weightless, making it safe for expectant mothers. A high-impact injury won't be a problem while swimming. It will help strengthen your core and enhance blood circulation. After having a baby in your belly for months, your lower back will benefit from your buoyancy underwater. Even for a brief period of time, it will relieve you of the burden of the growing baby.

Indoor Cycling

In general, a pregnant woman is safe to practice stationary cycling or indoor spinning. To prevent any risk of falling from the seat, you are fastened to the bike's pedals. The bike also supports your weight. If you want to release endorphins or happy hormones to relieve stress, this is a fantastic pastime.

A V9 Pro Home Office Height Adjustable Cycle Desk Bike is available from Flexispot. It has a height-adjustable seat and a cushioned seat for support. The pedals are exceptionally comfortable, and you may change the level of resistance based on your current level of skill. Even if you have a desk job, you can use this while working hard for your company and/or client.


Non-aerobic exercise is another form that is highly advised for pregnant ladies. As one of these, yoga is included. If you are not able to attend class, it is also conveniently accessible. You can use an exercise app with simple, beginner-friendly stretches or watch yoga videos online. Avoid yoga poses that require you to lie flat on your back—-these exercises are not advised for pregnant women. Take cautious not to overextend any portion of your body, including your legs.

Rowing Indoors

For pregnant ladies, stationary activities are highly recommended. Indoor rowing is one of these, in a sense that your body won't move from one point to another. Since you'll be seated the entire time, you won't be exerting any strain on your lower body that could harm your ankles, knees, or hips. If you want to build up your arms and develop your upper body strength, do this.

Bicep curls while standing / single arm rows

After the baby is delivered, you'll see how having strong arms helps. Even infants weigh a lot, so you'll need strong arms to carry them. To prepare, build on strength in your arm muscles by performing single-arm rows or bicep curls. It is advised that you perform it while standing up because it will aid your posture.

Kegel Activities

Kegel exercises can help get your pelvic floor muscles ready for the job of birthing a baby. These muscles will become stronger with regular training in the pelvic and vaginal regions. The Butterfly Pelvic Tilt and Glute Bridges are Kegel exercises.

How to Maintain Safety While Working Out

Consult your doctor first before you consider exercising. Exercise while pregnant requires a doctor's approval, which you must obtain. Your pre-pregnancy medical issues, such as a heart condition, will be taken into account.
Pay attention to your body's warning signals. Stop working out if you experience discomfort in your chest, abdomen, pelvis, or headaches, vaginal bleeding, loss of breath, or ankle swelling.
Before, during, and after a sweaty workout, drink a lot of water.
Your body is urging you to stop when you feel dizzy.
Do not wear tight clothes when you are pregnant. Don't forget to protect your bump by wearing a belly band or a sports bra that fits properly to give your bust the support it needs.
After eating, avoid exercising soon away. Don't start exercising for at least an hour.
Consume the recommended number of calories per day from meals to suit your nutritional needs during pregnancy and during exercise.
Don't work out when it's very hot outside.

Final Word

If you’re pregnant, it’s important to listen to your body. What it tells you is more important than anything. For example, if you feel so exhausted, don’t push yourself to the limits and sacrifice the health of your baby.