top of page
Post: Blog2_Post
  • Writer's pictureKirsten Smith

Best Pregnancy Exercises For Expecting Mothers in 2023

Exercise is a great way to improve your health and boost your mood. Even expecting mothers like myself can benefit from a little exercise! While moving around is probably the last thing on your mind, getting active can help manage some of your pregnancy symptoms. Aches, pains, bloating, and other serious pregnancy complications can be reduced with a safe amount of exercise each week.

Really, the perks of pregnancy exercises are huge. I was a little doubtful at first and worried about the safety of doing certain activities. However, as I did more research on this topic, I found out that there are plenty of safe exercises women can do while they’re pregnant. I’ll be discussing some of the top exercises for expecting moms below to get you started.

5 of the Best Pregnancy Exercises:

1. Simple Strength Training

Improving your muscle strength and flexibility will make your pregnancy a lot easier in the long run. Unfortunately, we all put on weight while we’re pregnant. No one wants to gain weight, but doing simple strength exercises can help reduce strain on your body and prevent serious aches and pains. I recommend keeping things simple though!

You don’t want to go overboard with strength training. Any weights you use should be pretty light. I like to use 5 to 10-pound dumbbells for some easy arm exercises. You can do arm curls, squats, lateral raises, and other strength workouts. Keep track of how you are feeling. If you feel light-headed or tired, make sure to take a break!

2. Stationary Cycling

Getting on a bike while you’re pregnant can be dangerous, especially if you’re far along! With a bigger belly, it's easier to lose your balance and fall off your bike. Considering this, most doctors advise against biking during pregnancy. Personally, I don’t want to risk toppling over on a bike outdoors either.

This doesn’t mean that you can’t cycle indoors, though! Stationary cycling is a great way to stay active and keep your joints healthy. You can join a spin class or get your own spin bike installed in your home. Again, see how you’re feeling, and don’t push yourself too far if indoor cycling really exhausts you. Just go at your own pace and listen to your body anytime you do this exercise or other workouts.

3. Walking

I know staying active while you’re pregnant isn’t easy. Thankfully, there are a lot of simple exercises you can do to keep in shape and keep your pregnancy symptoms at bay. Walking was one of my go-to exercises during my first pregnancy. All you need is a good pair of walking shoes and you can start walking around your neighborhood and get your blood flowing. You don’t have to join a gym or do anything complicated, and you can do this pregnancy exercise no matter what trimester you’re in!

4. Swimming and Other Water Based Exercises

Swimming is one of the best ways to exercise while you’re pregnant. Not only is this a low-impact workout, but it’s much easier to move around in the water. You’ll feel lighter and be able to do a lot more while you swim around and do other aerobic exercises in a pool! The benefits of water exercises are great, and there are a variety of ways you can stay active in a pool. Best of all, aquatic activities reduce inflammation, nausea, and joint pain.

Just remember to be careful entering the pool and walking around. You don’t want to slip and fall by accident!

5. Yoga and Pilates

If you get the right instructor, yoga and pilates can be great for your pregnancy. This form of meditative exercise can calm your body, mind, and spirit quickly. You can also strengthen your core and other major muscle groups.

While you definitely want to be extra cautious while doing certain yoga poses and pilates moves, this is another great exercise for expecting mothers. I feel a lot more relaxed doing a few simple stretches and yoga poses.

I do recommend looking for a yoga or pilates class that is tailored for pregnant women. This way you can keep up and participate in a class that suits you and your body!

Exercise Safety Tips For Expecting Mothers

It’s perfectly safe to exercise while you are pregnant! Many women are able to move around and get a nice energy increase from working out. Still, you want to keep some safety tips in mind. Certain types of exercise won’t be safe during pregnancy and you should look out for warning signs in case your workout gets a little too intense. Expecting moms need to:

  • Build up their exercise routine slowly to avoid strain and injury.

  • Try to tone down their workout routine if they workout normally.

  • Listen to their body and know when to stop working out.

  • Stay away from saunas and other extremely hot or cold workout environments.

  • Avoid exercises that have you lying on your back

  • Avoid full-contact sports and exercises that have a lot of bouncing movements.

  • Stay hydrated while they exercise.

  • If you notice bleeding, cramps, or other concerning symptoms stop exercising and contact your physician right away.

Final Thoughts on Pregnancy Exercises For Expecting Mothers

Staying active during your pregnancy is important for your health. Still, don’t forget to talk to your doctor and see what they have to say. Most doctors recommend around 2.5 hours of moderate aerobic activity during pregnancy. You want to get your heart pumping and break a sweat, but you don’t have to do an intense workout to see the benefits.

Again, there are some great pregnancy exercises that can really improve your pregnancy and help you and your baby stay healthy! I’ve gathered up some of the best exercises for expecting moms here. This way you can start getting fit! If you have any other ideas or want to talk more about pregnancy and fitness, feel free to comment below. I’d love to hear from you!

94 views45 comments
bottom of page