6 Must-Do Simple Workouts For Pregnant Women

Presenting you simple and safe workouts for pregnant women! As a mom-to-be, you are focused on taking every step possible to ensure that your baby is healthy. But in this process, you may have begun to neglect taking care of yourself, and comedies and dramatic movies about pregnancy have told you that this pain and discomfort are normal and should just be accepted.

However, experiencing aches is not necessary during your pregnancy, and thankfully, there are ways to ease these pains naturally. By exercising you not only help relieve your pain during your pregnancy, but there are also workouts for pregnant women that can ease your labor pains later on.

The pros don’t stop there! Your baby will also benefit from improved circulation and boost oxygen levels in your blood. In order to enjoy the benefits of exercise without putting you and your baby under stress, the following article provides you with 6 simple workouts for pregnant women that are both safe and easy to do.




One of the best workouts for pregnant women that eases common discomforts such as back pain and swollen ankles is swimming. Often reported as the safest workout for expectant moms the swimming is perfect because the buoyancy of the water allows you to feel weightless despite your pregnancy weight gain.

The cool water will also prevent you from overheating as you exercise and will alleviate swelling in your joints. The water further protects you from straining your joints or ligaments as it supports your body as you move through the water. Also, it is a great toning workout.

The great thing about swimming is that there are so many variations of the workout that you can choose from depending on your previous swimming experience and which trimester you are in.

For example: If you have rarely swum before your pregnancy, you don’t have to immediately brush off swimming because there are ways for you to enjoy the benefits of the cool water, without being able to do laps in the pool.

First, speak to your doctor or midwife about whether swimming is safe for you. If they recommend that you do gentle exercises, then start off slowly and be sure to pay special attention to your warm-up and cool down.

If your muscles are sore or tired, you can simply walk or paddle in the shallow end of the pool. Move your arms while you walk through the water as if you were doing the breaststroke. The resistance of the water will give your arms a workout. If you like, most gyms or public pools may have paddleboards, noodles, or other fun equipment that can support your upper body.

A 20 to 30-minute swimming session a day will be enough for you to experience the benefit of relieving joints. Be sure to take breaks when you feel you need to stop immediately if you experience a cramp and to keep yourself hydrated and drink water before and after you swim. Remember to wear rubber shoes when you walk on wet surfaces.



Walking is one of the cheapest and easiest workouts for pregnant women as it requires no fancy equipment or complicated instructions to follow. It is also a safe and gentle workout for you to do throughout your entire pregnancy.

Walking will help you maintain healthy body weight and reduce your risk of developing gestational diabetes and preeclampsia. Walking can also tire your body leading you to enjoy restful and deep sleep. It is a great workout for the inner thighs as well.

Like all workouts for pregnant women, be sure to consult your doctor or midwife before you begin them. If they give you the go-ahead, but you have not exercised a lot before your pregnancy, start by slowly walking and building up to a brisk walk as you feel more confident. Swing your arms as you walk to intensify the workout and pay close attention to your posture so that you avoid any back strain.

Remember that pregnancy can result in swollen ankles and increased foot size, so have your feet measured for appropriately sized footwear. Protecting your skin from the sun is also very important so investing in sunblock with an SPF of 30 or more is a precaution you should take.

Don’t walk without carrying a bottle of water with you to keep you hydrated, and walk at cooler times of the day like early morning. Let someone know your walking route and what time you plan on returning for added precaution.



Kegel exercises are ideal workouts for pregnant women, as they strengthen the muscles that support the uterus, bladder, and bowels. These muscles need to be strong for you to be able to control and relax during childbirth. Women who wear Kegels have been shown to have shorter labor than those who don’t.

It is also recommended that one do Kegels during the postpartum period to assist in the healing of perineal tissues, strengthening of the pelvic floor muscles, and improvement of bladder control. Moreover, Kegel is one of the best workouts for women at home.

To do a kegel:

  • You will need to squeeze and hold the same vaginal muscles you would if you were trying to stop the flow of urine.
  • Or you can imagine you are sitting on a marble and trying to pull it up into your vagina.
  • As you do this, try not to move the muscles in your legs, buttocks, or abdomen.
  • This action should be done for 10 seconds, after which you can slowly release your vaginal muscles.
  • Aim to do 10 of these kegel holds, 5 times a day.

If you do kegel exercises properly, no one should be able to tell that you are doing them, which makes it easy for you to do Kegels wherever you are.



Amongst the most ideal workouts for pregnant women, is yoga. It is a way to relieve your body and mind from stress and gain control of your breathing. For these benefits, yoga is recommended for childbirth preparation. Yoga is easy on your joints, and together with a cardiovascular exercise like walking, can also keep your body in shape during pregnancy.

Learning to control your breathing will be the first lesson you learn in any yoga class. The breathing technique used is called “ujjayi”. It involves you taking air slowly into your nose, while your belly expands and your lungs are filled and then exhaling fully until your stomach compresses.

By regularly practicing yoga breathing you will be able to easily relax during the delivery of your baby, making it a less painful and lengthy process.

Remember to speak to your healthcare provider before embarking on your yoga journey. If you are cleared to practice yoga, be sure to stretch first and start with simple postures. Throughout your pregnancy, increased weight gain will affect your balance, making some positions too difficult for you to continue with.

Do not hold positions for too long as staying still for too long can slow the rate of blood flow to your heart. Avoid doing positions that involve excessive stretching of the abdominal muscles, inverted positions, and head and shoulder stands. For positions that require you to lie on your back use a pillow to raise your upper body.

Yoga poses that are ideal for pregnant women include the standing mountain, lotus pose, supported triangle, and supported squat. These workouts for pregnant women will strengthen your body, while also improving your emotional and mental health during this stressful and exciting time of your life.



Water aerobics will provide you with the same health benefits as normal aerobics on land, but is a much safer alternative for pregnant women. In the water, you will not have to stress about falling like you would on land.

The buoyancy of the water will also support your weight and alleviate the aches and swollen joints that can come with pregnancy weight gain. Unlike other workouts for pregnant women, water aerobics will keep your body cool and reduce the risk of overheating – making exercising in hot weather possible.

Water aerobics is a great alternative to traditional swimming if you are not a confident swimmer. Water aerobics is usually performed in waist-high, or chest-high water.

If a prenatal water aerobics class is not in your budget, simply walking and jogging in a pool are effective and gentle ways to strengthen your abdominal muscles. Your core will be targeted as it works to keep you balanced in the water.

Knee-ups are another simple workout for pregnant women to include in your aqua workout. Simply stand with your feet shoulder-width apart and raise each knee towards your chest, slightly to the side to make room for your pregnancy bump. Treading water or kicking while using a noodle or paddleboard for upper body support can further strengthen your body.

NOTE: (Always remember to carry shoes that will prevent you from slipping as you enter and leave the pool area.)



Squats are among the highly recommended workouts for pregnant women preparing for birth. Squatting strengthens your glutes and minimizes pelvic and lower back pain. It is also a great exercise for women to lose belly fat.

The exercise has also been shown to aid in bowel movement, which is perfect for pregnant women who often experience constipation.

Squatting is actually, one of the most natural ways to give birth. By squatting during labor, the gravitational pull and opening of your pelvic outlet can make it easier for your baby to pass through the birth canal.

If you practice squatting throughout your pregnancy, squatting during labor will be much easier for you to do.

To perform a simple squat:

  • Stand with your feet shoulder-width apart and facing slightly outward to maintain your balance.
  • Bring your palms together towards your chest as if in prayer, and take a deep breath.
  • As you exhale, bend your legs into a squatting position as low as you feel comfortable with.
  • As you remember to keep your back straight, it’s easy to bend forward to the side because of your baby bump, but this only increases back pain.
  • As you start to move back up, use your leg muscles to push yourself upwards.


Making time to include these workouts for pregnant women in your schedule can make your pregnancy and delivery more manageable. Not only do these workouts for pregnant women strengthen your body, but the endorphins released from exercising can ease the stress and toil on your emotional and mental health that can come from pregnancy. A healthier mind and body will benefit both you and your baby. Here are some amazing fitness tips that you must go through.

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