What Are The Best Exercises For Pregnant Women? Here’s What You Need To Know To Gain Strength During Pregnancy!

Is it okay for you to exercise while pregnant? Are there exercises for pregnant women that are considered safe?

When you’re expecting, working out could be a bit tricky and even dangerous. However, experts believe that it is important for mothers-to-be to stay active during pregnancy.

It has been proven that pregnant women who exercise gain tons of benefits. These include improved moods, less pain, control gestational diabetes, more energy, and healthy babies. Exercises for pregnant women also help you bounce right back to your pre-pregnancy bod after giving birth.

So, are you ready to know what are the best exercises for pregnant women? Curious as to what the pros and cons are? The answers are just a few scrolls away!


Who Can And Cannot Exercise During Pregnancy

Exercises For Pregnant Women

It's safe for expecting mothers to exercise as long as you keep it gentle. However, if you have existing medical issues such as asthma, diabetes, or heart diseases, exercise may not be advisable especially during pregnancy. Other pregnancy-related conditions include bleeding or spotting, a low-positioned placenta, previous miscarriage, premature births or labor, and a weak cervix. All of these may cause exercise to be harmful or high-risk.

What Are The Best Exercises For Pregnant Women?

Exercises For Pregnant Women

Once you’ve established the safety of exercise, you can try these exercises for pregnant women. These help you stay active, minimize pain, and prepare you for birth and labor. You can do these anytime along the pregnancy, but still with precaution.

Tailor Stretches

These stretches work for your pelvis, hips and thigh muscles and help with lower back pains. It has two variants: tailor sit and tailor press. To do the tailor sit, sit on the floor. Bend your knees to the sides, drawing your feet to your body. You can either cross your ankles or hold your soles together. Stay in this position for as long as you’re comfortable.

For the tailor press, do the tailor sit with your soles together. Place your hands under your knees. Slowly, press your knees against your hands and your hands up on your knees. Hold and then release.


Working out your abs can ease back pain and prevent a “sway back” posture as your tummy gets bigger and heavier. Two safe options are the kneeling and standing pelvic tilts. For the kneeling type, lie on all fours on the floor with your back as straight as possible.

Tighten your abs and gently arch your back towards the ceiling. Avoid letting your belly sag down. To do this while standing, stand with your back to a wall, your feet about three inches away from it. Tighten your abdomen and buttocks as you press your lower back until it touches the wall.


You can do Kegel exercises anywhere, anytime and even in secret. It helps strengthen your muscles for easier labor and delivery. To do Kegels, squeeze your pelvic muscles like you would if you’re trying to hold in your pee or farts. Hold this for five seconds then relax. Repeat this ten times, five times per day.

For the next exercises, be sure to perform the moves in the order shown.


Start by standing, holding on a table or chair for support if necessary. Feet should be more than hip width apart, and point your toes slightly outward. Keep back as straight as possible, tuck belly and tailbone in and keep shoulder blades together.

Bend your knees until you have reached toe level. Go back to the starting position and repeat.

Pliés strengthen the quads, hamstrings, and buttocks as well as improve your balance.

Side-Lying Inner And Outer Thigh

Lie on your side and support your head with your forearm. Bend your leg that’s underneath at a 45° angle and keep your other leg straight. Touch the floor with the opposite arm for stability. Lift the leg above as high as your hips and repeat.

Then, rest your knee on top of a pillow in front of your belly with your foot on the ground as you put it down. Straighten your leg underneath and lift it as high as possible. Switch sides and then repeat as necessary.

These exercises will strengthen your inner thighs and core.


Get on your hands and knees with your palms and forearms flat on the floor and your wrists just under your shoulders. Then, lift your knees off the floor. Straighten your legs, so they form a straight line with your back. Hold this for 1-2 breaths, until you work up to 5 breaths.

Make sure you don’t let your belly sag or arch your back too much. This exercise is for your core, arms, and your back.

Curl And Lift

Sit straight on the edge of a chair with your feet touching the floor. Hold a 5 to 8-pound weight in each hand with palms facing each other in front of you. Bend your elbows so that your forearms are parallel to your thighs.

Then, with bent elbows, lift the weights up to your shoulders. Then, lower your arms straight to your sides, return to starting position and repeat. This exercise works your shoulders and biceps.

One-Arm Row

Place your right knee on the edge of a flat bench or chair with your left foot flat on the floor. Bend forward and place your right hand in front of your knee on the seat, or the edge across.

Hold a 5 to 8-pound weight with your left hand. Extend your left arm down along your shoulder with your palm facing right. Lift your left elbow back and up until your upper arm is almost parallel to your back.

Hold this position, then go back to starting position. Repeat as required, then switch to the other side.This exercise strengthens your triceps, biceps, and back.


For best results, do these exercises for pregnant women every other day. To ensure your safety as well as your baby’s, consult your doctor before starting any exercise programs.

It is probably best if you will perform your workout under expert supervision. If you feel anything wrong or unusual, contact your ob-gyn immediately.

For your nutrition, replace or supplement multivitamins for bodybuilding with prenatal multivitamins and folic acid. These exercises will give you strength, decrease the risk of birth defects, and provide enough vitamins and minerals for you and your baby.

Do you have any more concerns, inquiries, suggestions, or anything to share? Leave them in the comments below! I’ll be happy to read them there.

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

Click Here to Leave a Comment Below 0 comments