safe exercises during pregnancy

11 Exercises that Are Safe for Pregnant Women

Pregnancy makes a lot of changes in a woman’s body not to mention the discomforts that are bound to happen. With this, experts recommend pregnant women to keep moving.

Exercising while pregnant can reduce the pain, aches and other side effects such as fatigue, nausea and constipation. Likewise, it also helps for quicker post-partum recovery. Expectant mothers should perform moderate exercise at least 30 minutes a day.

safe exercises during pregnancy

There’s nothing to worry about because there are exercises recommended during pregnancy. So, wear your workout outfit and try the exercises listed below.

1. Brisk walking

Brisk walking is the perfect exercise that you can do throughout your pregnancy. It’s also a great help when you’re experiencing contractions. The good thing about brisk walking is that it does not require enrolling in a gym or using special equipment. But, you need to be extra careful and avoid walking on slippery paths or high altitudes for your safety.

2. Plie


This exercise helps in improving balance. It works on your quadriceps, butt and hamstrings. Plie is very easy to perform, but make sure to use a sturdy chair. All you have to do is to stand with your feet parallel while keeping your knees and toes at 45 degrees. Slowly bend your knees and lower your torso, but keep your back straight.

3. Aerobics or dance class

Aerobics or dance class

As your tummy expands, you need to be extra careful in doing physical activities. Low-impact aerobics or dancing is safe to perform during pregnancy. It stimulates the endorphin to flow smoothly and improve your heart rate. While you want to keep moving, you must avoid exhausting your body.

Dancing is a great cardiovascular workout for pregnant women. You can try belly dancing, Zumba and even ballroom dancing. Dancing is a fun way to exercise as your belly expands.

4. Stretching and yoga

Stretching and yoga

These exercises for pregnant women promote relaxation to overcome the discomforts. Stretching and yoga keep you strong and flexible. If you feel discomfort, you can start stretching or perform yoga to ease the tension.

5. Indoor cycling

Indoor cycling

Indoor cycling or stationary biking is safe to perform during pregnancy. As pregnancy progresses, you may experience swelling of your feet. Indoor cycling can prevent swelling in your ankle and knee joints.  This exercise is also suggested after delivery.

6. Swimming


Would you believe that water aerobics and swimming are great pregnancy workout? Yes, it’s true. It’s because even if your tummy has expanded you weigh lesser as you do on land. This makes you limber and lighter. Thus, dipping in the pool can relieve puffy ankles, sciatic pain and nausea.

7. Weightlifting


Throughout the pregnancy, it’s important to build your muscles so that you’ll be able to bear the increasing weight. Lifting weight can help in building muscles. But, as you’re pregnant you can use machines to keep your range motion within limit at the same time reduce the possibility of getting injured.

8. Pilates


This exercise is appropriate during pregnancy. It focuses on lengthening your muscles and strengthening your core. It will help in improving your posture and alleviate back pain. Doing Pilates also enhances your flexibility that is essential during labor.

9 .Cardio exercise

Cardio exercise

Cardiovascular exercises like swimming or walking are beneficial in improving the heart rate. This type of exercise is beneficial for both the baby and the mother. It improves the efficiency of transporting and using of oxygen.

Doing cardio exercise reduces the potential of experiencing circulatory problems such as varicose veins and cramps. It also supports the blood flow towards the placenta and enhances the sleep patterns.

10. Kegels


This exercise is safe for pregnant woman and also a good preparation for normal and safe delivery. Kegels involve breathing technique focusing on the pelvic floor muscles and the muscles surrounding the vagina.

11. Standing crunch

Standing crunch

Standing crunch is a gentle abdominal exercise safe to perform throughout your pregnancy. It prevents experiencing back pain and strengthens the spinal support mechanism.

Even if you’re not used to working out, once you get pregnant you must keep moving and perform prenatal fitness exercises. It won’t only make your body strong but also help you to enjoy healthier pregnancy. Exercising diligently facilitates easier labor and delivery as well as fast recovery.

Elvie Bancosta

Elvie Bancosta is a creative freelance writer with 5 years experience in the online media. She looking for exciting new writing projects.

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