Best Exercises During Pregnancy in 2022

The purpose to write this blog is to provide information about the role of Best Exercises During Pregnancy, different types of exercises that are safe during pregnancy, and some safety tips for expecting mothers.

Pregnancy is a wonderful and crucial phase in a women’s life. She is excited as well as confused about her diet, exercises, body changes, etc. when it is the first time in her life. I am going through this experience towards motherhood as I am pregnant for the first time.

From conception to postpartum recovery, the woman undergoes a lot of physical and hormonal changes. To maintain fitness during pregnancy, regular exercise and a balanced diet play an important role. 

Best Exercises During Pregnancy

As a physical trainer, I am well versed in exercises. I am very active and have done a lot of exercises before pregnancy. Also, am very passionate about exercise as I know its importance. 

When I get pregnancy confirmation news, the first thing I have done was the meeting with my doctor, because I don’t want to stop exercising.

But, before continuing my fitness routine, it is essential to know my health condition and risks associated with pregnancy. The doctor gave me a green signal with instructions and some suggestions about modified exercises. 

Importance of Fitness During Pregnancy

Fitness during pregnancy is beneficial for pregnant women as well as her baby.

A few reasons are listed here:

  • You feel energetic, fit, and healthy.
  • You may be less prone to morning sickness.
  • You might sleep well.
  • Exercise improves your physical strength and prepares your body for labor and birth.
  • It is helpful to gain healthy weight.
  • It relaxes your mind and boosts your mood and reduces the chances of pregnancy depression.
  • It improves blood circulation and decreases stress.  
  • It lowers gestational diabetes and preeclampsia (high blood pressure occurs after the 20th week of pregnancy or after birth) risk.
  • It strengthens muscle and endurance. 
  • It reduces the need for forceps delivery, Cesarean (C-section), or other interventions.
  • It eases common discomforts of pregnancy such as constipation, back pain, swelling on feet, ankles, etc. 

How do exercises help your baby?

Heart and brain Development: You will find the more efficient heart and mature brain in babies whose mothers exercised well than those of non-exercisers. 

Best Exercises During Pregnancy

Best Exercises During Pregnancy

Fitness Routine During Pregnancy

Here are some safe exercises mentioned below to maintain fitness during pregnancy

Cardiovascular Exercises:

It includes walking, slow jogging, swimming, and stationary cycling. Let’s see one by one.


It is the simplest exercise and you can add it to your daily routine. Walking every day for 30-40 minutes keeps you active and healthy. No need for an intense walk, stroll or leisurely walk also beneficial for a pregnant woman. Choose your comfortable speed and move on.

Slow Jogging:

This is only recommended for those who don’t have any complications during pregnancy. It should be done only on flat surfaces so you can do it without getting tired. You can also use the treadmill but at a slow and controlled speed.


Swimming relaxes your muscles. It builds strength and aerobic capacity. High-risk swimming patterns like diving water skiing, scuba diving are not allowed. Swimming for 30 min is a great exercise during pregnancy.

Stationary cycling:

This is best to improve your muscle strength. Paddling improves blood circulation. It also provides muscle strength and flexibility. But careful about the speed. Just monitor your heart rate to avoid overdoing it.

Prenatal Pilates: 

Pilates is a gentle, low-impact exercise. This improves flexibility and strength of muscles as well as mental awareness. Some Pilates exercises are safe and effective for pregnant women- Pelvic floor muscle exercise, Deep tummy strengthening, Upper backstretch, pelvic tilts, cat stretch, Thigh stretch, etc. Here I am explaining how to do Pelvic Tilts.

Pelvic Tilts:

It strengthens your low back and pelvis.

Steps to do:

  • Lie on your back. Keep head and shoulder elevated on a pillow.
  • Bend your knees and breath in gently.
  • Breath out and press your lower back with the help of abdominal muscles. 
  • When you do this, your pelvis tilts and tailbone raise gently
  • Hold for few seconds and come back to the initial position.
  • Repeat it 5-10 times as per your capacity.

Weight and Strength Training

Weight training is the best way to minimize aches and pains during pregnancy. It helps you to build stamina which you need during labor and delivery.  It also strengthens your abdominal muscles and back muscles. 

If you are regular in weight training before pregnancy, you can continue it with some modifications. But if you have never tried this, then pregnancy is not the suitable time to introduce it.

Some of the good options for weight training are free weights, resistance training using a resistance machine and resistance band, and simple weight training using your body weight. 

Here are some weight-training exercises for pregnant woman, which can do it at home or the gym-

Biceps and triceps for arms and shoulder, Seated chest -press for chest, Leg extension and seated leg curl for the lower body, Plank for core exercise, Seated cable row, and lat pull-down for upper and middle back

At home, you can also do weight training to improve your strength with the help of light 1 kg to 3 kg dumbbell or kettlebell or resistance band. with the help of the equipment, u can do full-body ex. like chest, back, shoulder, biceps triceps, and leg workout.

Caution: You should be well trained before doing it at home And avoid lifting weights while lying on your back after the first 12 weeks of your pregnancy.

Let’s see Squats in detail.


Squats improves the strength of the leg muscles. 

Steps to do

  • Stand erect and stretch your feet wide apart
  • Extend your arms in the front of your shoulder.
  • Breath out, bend your knee and squat down as you are sitting on the couch. (You can use the couch as a guide to get in proper form)
  • Try to stay in this position for few seconds 
  • Breath in and stand up straight.
  • Repeat this as many times as you can.

Prenatal Yoga

Yoga is the perfect exercise for fitness during pregnancy. It is a union of asanas (exercise), breathing techniques, and meditation which are very important for the physical and mental wellbeing of mother to be and fetus too.

Hormonal fluctuation during pregnancy creates mood swings and stress on the mind. Yoga is the best answer to destress your body and mind. It also improves flexibility and avoids stiffness.

Yoga is a gentle exercise. Here are some asanas and breathing techniques you can do during pregnancy

Marjarisana (Cat pose), Virabhadrasana (Warrior pose), Trikonasana (Triangle Pose), Badhakonasana (Butterfly pose), Bhramari Pranayama (Bee Breathing), Nadi Shod Pranayama (Alternate Nostril breathing techniques), etc.

Let’s see the details of Marjarisana (Cat Pose).

Marjarisana (Cat Pose):

It keeps the spine flexible. This is useful because your back should be strong to support more weight during pregnancy. It keeps reproductive organs well nourished by improving blood circulation.

Steps to do

  • Make a table pose by placing hands and knees on the ground.
  • Ensure hands should be under the shoulder and knee and feet hip apart.
  • Inhale, and lift your head to gaze up to the ceiling
  • Now, exhale, press your hands on the ground and push your back up as far as possible.
  • Make round your back like a cat.
  • After a few seconds hold, come to the table pose and repeat it 10 times.
  • Come to your initial pose and relax.

Note: For more details of other poses and breathing techniques visit our yoga blogs.

Remember to do these poses slowly and gently. You should keep holding time as per your capacity.

Safety tips while practicing

Safety tips for practicing fitness techniques during pregnancy

  • Get clearance from the doctor before you proceed with any exercises. Consult with an experienced trainer and modify exercises as per your body requirement.
  • Wear comfortable and breathable or stretchable clothes. A yoga mat should be non-slippery, if you are using a chair or couch, it should be sturdy.
  • Keep yourself hydrated before, after exercises, and take a sip in between if you feel thirsty
  • If needed, rest between sets or poses.
  • Do not overexercise. It will be tired you.

Read More:


Fitness during pregnancy is of utmost importance for mother-to-be and baby. You can maintain your fitness only by doing proper exercises and having a balanced diet.

There are many types of exercises (mentioned Best Exercises During Pregnancy in the blog) designed specifically for pregnant women. You can choose any one of them or club it or modify it as per your body nature and complications arises during pregnancy. 

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  1. Must say you have provided with the best and useful information for every mother-to-be. Thank you for the content. Keep it up! 👍

  2. Very elaborative yet so precise information by a wonderful fitness trainer … keep up the good work dear Madhvi 👍🏻

  3. This is very useful information. Thanks a lot for sharing this vital information. You are doing fantabulous work.
    Keep it up!!!

  4. Madhavi such a great initiative about creating awareness about specific workout during pregnancy, It’s important for the mother’s as well as the infant’s health. Keep it up and looking forward for more informative content👍👏❤️❤️

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