Safe Exercises During Pregnancy?

While it can be tempting to use your pregnancy as an excuse to kick back and relax, most practitioners suggest that expectant moms get at least 30 minutes or more of moderate exercise per day, most days of the week. Working out while pregnant can offer a load of benefits for both you and your baby.

Exercise boosts your mood, decreases pregnancy symptoms, and can lead to a quicker postpartum recovery. Additionally, your baby might enjoy a fitter heart, a lower BMI, and a big boost in brain health! Want to know which exercises are safe to practice during pregnancy? Keep reading for the best cardio and flexibility workouts to sneak in during your pregnancy.

Pregnancy-Safe Cardio Exercises

Before beginning any exercise routine, you’re going to want to get a go-ahead to work out from your practitioner. Women who are considered to have a high-risk pregnancy, may not be able to enjoy the same workouts as someone who is not. With that said, cardio exercises can increase blood circulation, muscle tone, and endurance in expectant Moms. Read on for the best options below.

While it can be tempting to use your pregnancy as an excuse to kick back and relax, most practitioners suggest that expectant moms get at least 30 minutes or more of moderate exercise per day.


To most doctors, swimming is considered the perfect pregnancy work out. The reason? In water, you weigh less than you do on land. This makes you feel lighter and more agile. Additionally, a dip in the pool can help to relieve nausea symptoms, sciatic pain, and ankle swelling. Because your baby is able to float along with you, swimming is also gentle on your joints and ligaments. Just remember, never jump or dive into a pool. Instead, step or slide into the water safely. Your baby isn’t ready to handle the bubbles that can form inside the body when you quickly dive into the water.


Let’s be honest, there is no easier exercise than walking. It is perfect for pregnancy, as it is easy to fit into a busy schedule, and you can continue workouts right up until your delivery date. Even better? You don’t need a fancy gym membership or an expensive machine to get in your workout. All you need are some stretchy pants and a comfortable pair of walking shoes.

Ellipticals and stair climbers

Have an elliptical machine or stair climber? Perhaps a gym membership? Use it. Both ellipticals and stair climbers are known to be safe bets during pregnancy. Simply adjust the incline, speed, and tension to a level that is safe. Just know that as your pregnancy progresses, you may have a more difficult time with resistance. Listen to your body and always consult with your doctor before going too far.

Strength and Flexibility Workouts During Pregnancy

Strength and flexibility workouts during pregnancy can help you to maintain and build up your muscles. Stronger and more flexible muscles help you to bear the weight you gain during pregnancy, protecting your joints from injuries as ligaments loosen. As long as you get your doctor’s permission, these are the top flexibility and strength exercises for pregnancy.

Yoga: ​Prenatal yoga is a truly ideal work out for expecting mothers. Not only does it help you to relax and destress, but it encourages flexibility, focus, and deep breathing. All good things to focus on as you prepare for childbirth. Prenatal classes are specifically tailored to pregnant women.

This means the class will avoid deep back bands, full aversions, hot yoga, and anything that puts too much strain on the belly. Many prenatal classes will focus on moves that can open up the hips and make for an easier time during childbirth. Some will also teach deep breathing exercises that can be used to relax and calm during the labor process.

Tai Chi : ​Looking for a low impact exercise that is equal parts meditative and strengthening? Try Tai Chi. This ancient form of mediation utilizes slow movements that allow even the least flexible people to strengthen their bodies without the risk of injury or harm. Look for pregnancy-specific classes or stick to exercises your instructor deems pregnancy safe.

You may also like...