Healthy Pregnancy Exercise Ideas For A Happy Pregnancy

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There are many benefits to exercise during pregnancy like a better labor and delivery experience and faster postpartum recovery.  With your body changing so much during these 9 months, it may not always be easy to exercise.  These are some healthy pregnancy exercise ideas to try with amazing references to help you stay healthy during your pregnancy journey. 

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With your pregnancy body it’s important to exercise but also do exercises that are safe for pregnancy.  You should be avoiding certain exercises that are considered “High-intensity workouts.”  

Healthy Pregnancy Exercise Pin

Healthy Pregnancy Exercise Ideas For A Happy Pregnancy

Here are some pregnancy exercise guideline recommendations (source): 

  • Physical activity in pregnancy has minimal risks and has been shown to benefit most women, although some modification to exercise routines may be necessary because of normal anatomic and physiologic changes and fetal requirements.
  • A thorough clinical evaluation should be conducted before recommending an exercise program to ensure that a patient does not have a medical reason to avoid exercise.
  • Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy.
  • Obstetrician–gynecologists and other obstetric care providers should carefully evaluate women with medical or obstetric complications before making recommendations on physical activity participation during pregnancy. Although frequently prescribed, bed rest is only rarely indicated and, in most cases, allowing ambulation should be considered.
  • Regular physical activity during pregnancy improves or maintains physical fitness, helps with weight management, reduces the risk of gestational diabetes in obese women, and enhances psychologic well-being.
  • Additional research is needed to study the effects of exercise on pregnancy-specific outcomes, and to clarify the most effective behavioral counseling methods and the optimal intensity and frequency of exercise. Similar work is needed to create an improved evidence base concerning the effects of occupational physical activity on maternal–fetal health.

With these pregnancy exercise guidelines in mind, below are some safe exercises you may try during pregnancy.


During the first and second trimester, brisk walking was a lot easier but by the third trimester, light walking is the best I could do.  Keeping your body moving is the best way to help you along during your pregnancy journey and walking should be the bare minimum requirement.  I suggest walking at least 30 minutes a day.

Pregnancy Yoga

I struggle with doing yoga in general so you could only imagine that I wasn’t so keen on pregnancy yoga.  However, some pregnancy yoga moves are not too difficult, even for a beginner like myself.  Doing pregnancy yoga moves can also help you with prepare for labor!  Below are Fit Pregnancy‘s 5 yoga moves that you can do to prepare and kickstart labor!

  • Standing Mountain
    • Inhale and sweep your arms out and overhead, bending back slightly.  Exhale and stand upright, returning your hands to your heart center.  Repeat for 10 full breaths.
  • Support Triangle
    • Inhale, then exhale as you lift your right arm above your shoulder and turn your head, eyes looking up. Place your left arm on your thigh for support.  Hold for 1 full breath as you lower your right arm and straighten leg. Return to starting position, then repeat for 5 full breaths.  Reverse feet and repeat sequence on the other side.
  • Supported Squat
    • Stand with your feet wider than hips, with a stack of pillows on the floor behind you. Bend your knees to lower your hips into a deep squat, sitting on the pillows, palms together at your heart center.  Close your eyes and breathe deeply through your nose as you relax your pelvic floor (the muscles surrounding the vagina). Hold for 10 full breaths.  Do not do this if you have any signs of premature labor.
  • Cat/Cow Sequence to Child’s Pose
    • Kneel on all fours, abdominals drawn in. Inhale and gently arch your back, tipping your tailbone up, eyes looking up toward the sky.  Exhale and round your back as you tuck your chin in toward your chest.  Sit back on your heels into Child’s Pose and relax for 1 breath.  Repeat sequence 10 times.
  • Belly Breathing
    • Sit erect on a pillow in a comfortable, cross-legged position, your hands on your lower belly. Close your eyes and breathe deeply through your nose, keeping your face and jaw relaxed. Focus on relaxing your pelvic-floor muscles. Exhale slowly and repeat.

Water Aerobics

One of my favorite types of workouts during pregnancy was water aerobics.  I had many issues with my hips during pregnancy and it made it really difficult to exercise.  With water aerobics exercises, the water helped support my body weight, easing the pressure on my hips and thus, easing the pain.  Check out these workouts you can do in the water from Today’s Parent!

Using an Exercise Ball

I love any workout that I can use my exercise ball!  I have long been using one for most of my workouts.  There is so many you could do with one that relieves some of the strain, especially for my back.  Having had back surgery, using an exercise ball is ideal!  You can try some of these exercises you could do with an exercise ball while pregnant from Babble!  If you’re looking for ones that will help induce labor, you can try these from Live Strong!

Indoor Cycling

If you love riding your bike for some exercise, indoor cycling is a safe alternative because you don’t have to worry about the risk of falling.  During my pregnancy, I wasn’t allowed to do anything that would cause my hips to become unstable so I couldn’t do indoor cycling while I was pregnant.  If you are pregnant and have issues with your hips, consult your doctor for exercises that would be safe for you to do while your pregnant.

Weight Training

One of the things I was worried about doing was some weight training during pregnancy.  Actually it’s quite good for you!  I did some light weight training at the gym and mostly worked out my legs and arms.  I think they key word is moderation.

Exercising during pregnancy can be hard and I remember I struggled with it when I was pregnant.  All I wanted to do was lay around!  It’s important to get our bodies moving, even when we don’t want to.  The result is a better labor and delivery and a faster recovery.  With these exercises above, you can easily get some exercise in while you’re pregnant!

What exercises did you do while you were pregnant that you recommend to someone struggling to exercise?
We would love to hear from you! Please leave us a comment below!

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6 Replies to “Healthy Pregnancy Exercise Ideas For A Happy Pregnancy”

  1. Emmanuel Damian says: Reply

    Great exercise tips for pregnant women! I’ll share these tips to my friends.

    1. thanks for sharing these!

  2. Collins Micheal Nwokolo says: Reply

    Great tips. I found them helpful

  3. These are some great things to note. Thanks for sharing them!

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