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Pregnancy Workouts: Safe Exercise during Pregnancy

December 14, 20243 min read

Keeping fit throughout your pregnancy can be beneficial for you and baby. But you also need to know what exercises are safe and how and when to adjust your workouts as your body changes. Therefore, in this guide, we will cover Pregnancy Workouts: Safe Exercise during Pregnancy, so you can stay fit and protect yourself and your baby's growing health.

The Importance of Exercise During Pregnancy.

Exercising during your pregnancy can provide you with many benefits:

  • Alleviates back pain and tension in the muscles

  • Improves sleep and increases energy level

  • Helps keep a healthy weight

  • Reduces risk of gestational diabetes

  • Prepares body for labour and recovery

As long as you have the right pregnancy workouts, being active is now safe.

Safe Pregnancy Workouts to Try

Here are some effective and safe exercises for each stage of pregnancy:

Safe Pregnancy Workouts to Try

1. Walking

Walking is one of the safest and easiest forms of active living. It engages the cardiovascular system, maintains a healthy weight, reduces stress, and is often associated with many long-term health benefits. Aim for 20-30 minutes of brisk walking on most days of the week.

2. Prenatal Yoga

Doing prenatal yoga can improve flexibility, balance, and relaxation. It is specifically designed to support your changing body, while also reducing stress and anxiety. After the first trimester, avoid positions that involve lying on your back.

3. Swimming and Water Aerobics

Swimming is a low-load exercise that supports your whole bodyweight and helps relieve stress from your joints. Swimming and water aerobics are great forms of exercise when you want to stay fit without straining your back or knees.

4. Pelvic Floor Exercises (Kegel)

Kegel exercises will develop pelvic floor muscles that help support your bladder, uterus, and bowels. Well-built pelvic muscles can help ease delivery and healing. Kegel exercises consist of tightening your pelvic floor muscles for 5-10 seconds, then relaxing them. You should do Kegels 10-15 times a day.

5. Strength Training Using Light Weights

Strength training can help maintain muscle tone. Use light weights and focus on squats, arm curls, and lunges. Don't lift weights that are too heavy and speak to your doctor before you start a strength-training routine.

6. Stationary Cycling

Stationary cycling provides a good opportunity to get some cardiovascular exercise while avoiding the risk of a fall. Riding a stationary bike allows you to stay in a comfortable posture while exercising, but also nothing than you don't feel you could complete!

Safety Tips for Pregnancy Workouts

When following pregnancy workouts, keep these safety tips in mind:

Safety Tips for Pregnancy Workouts

1. Consult Your Doctor - Be sure to get your doctor’s okay before starting any exercise program.

2. Stay Hydrated - Hydration is key, so be sure to drink water before, during, and after exercise.

3. Wear Comfortable Clothing - Wear clothing that is breathable and comfortable, and wear supportive footwear.

4. Listen to Your Body - If you start feeling dizzy, short of breath, or are experiencing pain, stop immediately and rest!

5. Don't Lie on Your Back - After the first trimester, it’s good practice to not do exercises that require you to lie flat on your back since blood flow will be restricted to the uterus.

6. Don’t Overdo It - Focus on moderate exercise and do not engage in high intensity workouts.

Exercises to Avoid During Pregnancy

Certain exercises can pose risks during pregnancy. Avoid the following:

Exercises to Avoid During Pregnancy

  • Contact Sports: Soccer, Basketball, and martial arts pose injury risks.

  • High Impact Exercises: Running and jumping can impact your joints.

  • Hot Yoga Or Hot Pilates: Working out in extreme heat can lead to dehydration.

  • Activities With A Fall Hazard: Cycling on rough terrain or skiing could be risky.

By utilizing these Pregnancy Workouts: Safe Exercise during Pregnancy, you can stay fit and healthy and have a safe pregnancy. Exercise has so many benefits for your body and your mind - throughout this special time, keep in mind to speak to your doctor, listen to your body and enjoy staying active.

Staying healthy and fit during pregnancy does not have to be difficult; with the right approach, you can have a healthy and active pregnancy journey!

Hey, I am here to make parenting feel a little easier and a lot more rewarding. I believe in a supportive, practical approach to raising kids, whether it's handling everyday challenges or navigating the bigger moments. I share advice, tips and insights to help parents find confidence and joy in their journey.


Alongside my parenting focus, I create engaging social media content for brands, helping them reach people in a real and impactful way. Whether in family life or online, it's all about connection and positive growth.

Deepakshi

Hey, I am here to make parenting feel a little easier and a lot more rewarding. I believe in a supportive, practical approach to raising kids, whether it's handling everyday challenges or navigating the bigger moments. I share advice, tips and insights to help parents find confidence and joy in their journey. Alongside my parenting focus, I create engaging social media content for brands, helping them reach people in a real and impactful way. Whether in family life or online, it's all about connection and positive growth.

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Amir Saifi

As the founder of The Parent, I am committed to providing reliable and practical parenting advice. With my expertise in SEO and digital marketing, I ensure our content reaches the right parents in need of guidance. Our team works closely with parenting specialists, doctors, and child development experts to ensure that every article we publish is well-researched and backed by credible sources. While I lead the strategy, our dedicated team of writers brings valuable insights and firsthand experiences to each blog, empowering parents with the knowledge they need to navigate the ups and downs of parenting.

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