Best Exercises for Pregnant Women

Staying active during pregnancy can be a great way to support your physical and mental wellbeing. For most healthy pregnancies, regular moderate exercise is encouraged, although every pregnancy is different and it is important to follow advice from your doctor, midwife or other healthcare professional.

The American College of Obstetricians and Gynecologists recommends that pregnant women without medical or obstetric complications aim for at least 150 minutes of moderate-intensity aerobic activity each week. If you weren’t exercising regularly before becoming pregnant, you can start gradually and increase your activity over time.

Here are some simple exercises that can help you stay active throughout pregnancy.

1. Walking

Walking is one of the easiest ways to exercise during pregnancy. It doesn’t require special equipment, can be adjusted to suit your fitness level and can be incorporated into your normal daily routine.

Try a gentle walk around your neighbourhood, local park or on a treadmill. You can gradually increase the duration as long as you continue to feel comfortable.

A useful guide for moderate-intensity exercise is the talk test. You should generally still be able to hold a conversation while exercising. If you’re struggling to talk because you’re out of breath, slow down.

2. Squats

Squats can help strengthen the legs, hips and lower body.

Start by standing with your feet approximately shoulder-width apart. Slowly bend your knees and lower your body as though you were sitting down on a chair, then carefully return to standing.

As your pregnancy progresses, you may prefer to hold onto the back of a sturdy chair or another secure surface for additional balance.

Strengthening exercises, including appropriately modified body-weight movements, can form part of an active pregnancy when they are suitable for the individual.

3. Prenatal Yoga and Gentle Stretching

Prenatal yoga can be a relaxing way to stay active while working on flexibility, breathing and gentle movement. The NHS lists prenatal yoga as one activity that can be suitable during pregnancy.

Choose exercises specifically designed for pregnancy and avoid forcing stretches or positions that feel uncomfortable.

This is also where having a comfortable exercise surface can make a difference.

Create a Comfortable Exercise Area with Jigsaw Mats

If you’re exercising at home, jigsaw mats can be a practical way to create a dedicated workout area.

Interlocking jigsaw mats can be assembled to suit the size of your available space and packed away or rearranged when required. A cushioned mat surface can also make floor-based stretching, yoga and gentle exercises more comfortable than exercising directly on tiles, concrete or timber flooring.

When choosing jigsaw mats for a pregnancy exercise area, make sure that:

the mats connect securely
the surface lies flat
edges do not create a trip hazard
the workout area is clear of obstacles
the mats are appropriate for the type of exercise you’re performing

A stable exercise area becomes increasingly important as your balance and movement change throughout pregnancy.

4. Pelvic Floor Exercises

Pelvic floor exercises are particularly important during pregnancy because the pelvic floor muscles experience increased strain as pregnancy progresses.

These exercises involve gently tightening the muscles you would use to stop the flow of urine, holding the contraction briefly and then relaxing.

The NHS recommends pelvic floor exercises during pregnancy and notes that strengthening these muscles can help support the pelvic floor during pregnancy and childbirth.

They are also convenient because they can be performed almost anywhere.

5. Swimming

Swimming is another popular low-impact activity during pregnancy.

The water supports your increased body weight, which can make exercise feel more comfortable, particularly later in pregnancy. Swimming and specialised aqua-natal classes are among the activities recommended by the NHS for pregnant women.

If attending a class, tell the instructor that you’re pregnant and how far along you are.

6. Wall Pelvic Tilts

Pelvic tilts are a simple exercise that can help work the abdominal and supporting muscles.

Stand with your shoulders and bottom against a wall with your knees slightly bent. Gently draw your tummy towards your spine so that your lower back moves towards the wall. Hold briefly, relax and repeat slowly.

The NHS includes wall pelvic tilts among its suggested pregnancy exercises.

7. Gentle Strength Training

If you already did strength training before pregnancy, you may be able to continue with appropriate modifications.

Light resistance bands, controlled body-weight exercises and suitable weights can help maintain strength. Pregnancy isn’t generally the time to suddenly begin an intense new training program, so beginners should start slowly.

Focus on good technique rather than pushing yourself to lift heavier weights.

Exercises and Activities to Approach Carefully

Pregnancy changes your balance, body weight and the way your body responds to exercise.

Activities with a significant risk of falling, being hit in the abdomen or suffering an injury should generally be avoided or modified. Scuba diving is also not considered safe during pregnancy.

You should also avoid spending prolonged periods exercising flat on your back later in pregnancy. Guidance varies slightly on timing, with recommendations generally advising modifications after the first trimester or as pregnancy progresses.

Listen to Your Body

Pregnancy isn’t the time to worry about breaking personal fitness records. Some days you may feel energetic, while on others a short walk or gentle stretch may be enough.

Stay hydrated, avoid overheating and give yourself time to warm up and cool down.

Stop exercising and contact your healthcare professional if you experience warning signs such as vaginal bleeding, dizziness or fainting, chest pain, painful regular contractions, fluid leakage or calf pain or swelling.

Create a Pregnancy-Friendly Home Workout Space

You don’t necessarily need a gym membership or expensive equipment to stay active during pregnancy.

A small area at home equipped with jigsaw mats, some resistance bands and enough space to move comfortably can give you a convenient place for stretching, prenatal yoga, pelvic exercises and light strength work.

The interlocking design of jigsaw mats also means you can create a workout area that suits the space you have available and expand or rearrange it when needed.

Most importantly, choose exercises that feel comfortable for your body, progress gradually and speak with your doctor or maternity care provider if you’re unsure whether a particular exercise is appropriate for your pregnancy.

Disclaimer: This article provides general information only and is not a substitute for individual medical advice. Pregnancy and medical circumstances vary, so discuss new or modified exercise routines with your healthcare professional.