The Best Exercises to Do When You’re Pregnant

Pregnant woman being assisted by a fitness instructor

Your aching back and swollen ankles are nagging you and keeping you awake at night, not to mention that you’re constipated and bloated. That’s what you get for getting knocked up! All kidding aside, luckily you could minimize your pregnancy aches and pains with exercise. Yes, you read that right — you need to get up and move those achy muscles to ease your symptoms.

Exercising when you’re expecting offers a ton of benefits, from improving your mood and alleviating various aches and pains to reducing morning sickness and faster postpartum recovery. Regardless of your fitness level, personal trainers from popular fitness training studios noted that there’s an exercise that’s safe for you and your bun in the oven.

Walk Any Which Way

You could power walk or walk leisurely somewhere instead of driving. Get off one bus stop earlier and walk the rest of the way to where you’re going, or simply hop on the treadmill or elliptical. Aim to get at least 30 minutes of walking daily if possible. Otherwise, try to squeeze in two 15-minute or three 10-minute walking sessions.

Just Keep Swimming or Splashing

Water aerobics or swimming could offer maximum results minus the impact. These are ideal options for expectant moms since they could increase flexibility and strength, without straining the joints. These also help alleviate swelling in the feet and legs, as well as ease all kinds of aches and pains in your body.

Stretch and Breathe it In and Out

Pregnant women doing yogaPilates and yoga are some of the most popular exercises for pregnant women since these no to low impact exercises help your breath properly, strengthen your core, improve your flexibility and posture, tone your muscles, and relieve anything from sore shoulders and back strains to leg cramps. Better breathing also helps ensure that you give ample oxygen to your baby.

Work Out Like it’s the 80s

Aerobics get your heart pumping and your blood circulating, while toning and strengthening your muscles. If you’re new to aerobics, stick to low impact moves. If you exercised regularly before your pregnancy and have gotten the go signal from your OB-GYN, you could continue what you were doing before getting pregnant, but never overdo it to avoid depriving your baby of much-needed oxygen.

Yes, You Can Lift Weights

Lifting light weights would keep your body toned and increase your strength. Just avoid lifting heavy weights and always remember to breathe.

Do the Kegels

Although Kegel exercises won’t get your blood flowing and your heart pumping, it could do wonders to your pelvic floor. They could prevent urinary incontinence and help you avoid getting a bad tear while delivering your baby or during an episiotomy. They could likewise help tighten loose pelvic muscles faster after you give birth.

It doesn’t really matter whether you’ve never exercised in your life or were a gym rat prior to getting pregnant. You could benefit from working out during pregnancy. Just remember to ask permission from your OB-GYN first just to be on the safe side.

Scroll to Top