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10 Exercises you can safely do in your pregnancy

Updated: Dec 16, 2021

You have to be active during your pregnancy unless your doctor advises otherwise. Of course, care should be taken not to exert yourself or hurt yourself. There is a lot of stress on your lower back and pelvic area during pregnancy that needs to be strengthened that will come a long way in your recovery after childbirth.

Let’s look at how you can be active during pregnancy and also let’s look at exercises that are safe to practice.

Why exercise during pregnancy?

  • Exercising regularly will keep your mind and body healthy.

  • It can help you maintain a healthy weight during your pregnancy.

  • Your muscles gain strength.

  • The flexibility required during childbirth can be attained by exercising regularly.

  • It can help you relieve constipation, back pain, leg pain, swelling in your legs, ankles, and feet.

  • Exercise can also help keep you away from Blood pressure, gestational diabetes.

  • Yoga practices can help you practice breathing during labor and also help in balancing your energies.

  • It can strengthen your muscles that will be most helpful in the recovery after childbirth.

Precautions while exercising

While there are so many benefits of exercising, you should also exercise caution while practicing the exercises. Few things to remember before you start your workout or during your workout sessions.

  • For some women, it is advised to not start on any workout sessions until the end of 2 months or the end of the first trimester. You can check with your doctor to know when it is safe to start exercising if there are any medical complications.

  • If you are asthmatic, then you need to make sure the exercise regime does not exert you.

  • If you have bleeding or weak pelvic, then you have to consult your doctor first before getting into a work routine.

  • While exercising, if there is any kind of discomfort, you have to stop immediately.

  • Wear comfortable clothing before you hit the floor. Do not wear a tight bra or too tight pants that can make you uncomfortable while you exercise.

  • Avoid lying on your back for a longer duration during the third trimester.

  • Contact sports and hot yoga should be completely avoided.

  • Activities that require extensive jumping, hopping, skipping, or bouncing should be avoided.

With this in mind, let’s see what exercises are safe to practice during your pregnancy.

10 exercises that can be safely practiced during pregnancy

  1. Walking - is the safest activity during your pregnancy. Walk around nature to breathe in some fresh air. It can help you relax and feel so good to walk in the fresh air. Walk as long as you can, if you cannot walk for 30 minutes at a stretch then cut into short intervals.

  2. Swimming - The water supports the weight of your growing baby and moves against the water. It’s also easy on your joints and muscles. If you have low back pain when you do other activities, try swimming. This is if you know swimming.

  3. Ride a stationary bike - this is safe as the bicycle is stationary and there is no fear of falling. You should not drain your energy completely while working out.

  4. Yoga - I would say, attending a pregnancy yoga class is a must. There are so many health benefits and helps maintain calmness when you most need it. Yoga helps you in your physical and mental health.

  5. Pilates - strengthens your back, tummy, and pelvic floor muscles. Let your instructor know that you are pregnant before you start your class.

  6. Low impact aerobic classes - let your instructor know that you are pregnant so that they can teach you safe low impact aerobics. In low impact, there is no jumping or running around, at least one foot is always on the ground.

  7. Strength training - Strength training can help you build muscle and make your bones strong. It’s safe to work out with weights as long as they’re not too heavy. Check with your doctor as to how much is safe for you.

  8. Jogging or running - is a great workout routine if you have been already jogging or running before your pregnancy. Unless there are any complications, you can continue to run or jog if you have been already doing it.

  9. Squats - are one of the simplest exercises to strengthen your lower body. It is advised to not start squats in the first trimester.

  10. Stretches - there are stretches specific to pregnancy. When you join a workout class, make sure to let them know that you are pregnant so that the stretches can be modified accordingly.


Listen to your body signals and stop when it shows resistance. Do not over-exert yourself. A Workout should make you feel better and not worse. Any pain or discomfort while exercising, stop immediately and contact your doctor.

Love yourself and Take care!


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