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5 Important Exercises for Pregnant Women

Updated on May 7, 2020
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Tijesunimi is a writer with over 5 years of research experience. He focuses on topics relevant to different fields and works of life.

5 easy exercises to reduce the need of C-section

Researchers have shown that pregnant moms who regularly exercise have a less risk of experiencing any of the following:

  1. Gestational diabetes and hypertension
  2. Pre-term labor and birth
  3. Long labor process
  4. Unnatural birth and
  5. Late recover from childbirth.

With the right exercises, you maintain a steady heart rate, thereby improving your heart circulation and you maintain a flexible and limber stature.

As exercises generally help burn calories and prevent excessive weight gain; an exercising pregnant woman you'll be preparing your muscles for the labor and you won’t need to push too hard.
Here are 5 important exercises every pregnant woman should try:

Swimming
Swimming is recommended by most fitness experts and healthcare providers as one of the safest and effective exercises for pregnant women. This is because it poses little risk of injury for both mom and baby.

Part of the effects of swimming is: it helps exercise the large muscle groups (arms and legs), it reduces swelling in the joints through the cardiovascular benefits it provides and it brings about a soothing weightless effect which helps to feel light and nimble; a relief from all the extra pounds being carried.

The perfect mat for home exercises for pregnant women

Crown Sporting Goods 1" Yoga Cloud Extra Thick Exercise Mat - 72" x 24" with Carry Strap - Exercise Mats for Home Workout - Yoga and Pilates Exercise Workout Mat - 4X Thick Yoga Mat (Pink)
Crown Sporting Goods 1" Yoga Cloud Extra Thick Exercise Mat - 72" x 24" with Carry Strap - Exercise Mats for Home Workout - Yoga and Pilates Exercise Workout Mat - 4X Thick Yoga Mat (Pink)
THE YOGA There's nothing like life in the clouds! This Ultra-thick 1-inch yoga mat is perfect for those looking for a safer, sturdier, and slip-proof alternative to the average thin yoga mats. 4X THE High density foam is 4 times thicker than a traditional yoga mat and 2 times thicker than 1/2" thick mats to protect your joints more than ever! NON-SLIP Includes no-slip ridges and a moisture-resistant surface for a safe and comfortable workout EXTRA LARGE Measures 72" long and 24" wide. Perfect for physical therapy and cushioning weak joints. Great for extra knee support MULTI-PURPOSE Great for yoga, Pilates, hot yoga, weight lifting, and other floor exercises that can be tough on joints. Makes a comfortable cushion on camping trips, and can cover gym and yoga studios floors
 

Low risk exercises for Pregnant women

Walking
Walking is one of the most effective cardiovascular exercises for pregnant women. It helps to maintain a strong heart, toned muscles and fit body; which leads to prevention of preeclampsia and gestational diabetes. In other words, walking prepares you for labor. And the fun part is you alredy do it every other day, plus you don’t need any instruments or instructors; you can do it anywhere, anytime.

All you need to do is ensure you wear supportive footwears during all walks, walk on smooth surfaces and don’t exert your ankles and knees.


Yoga
The basic benefits of Yoga includes: strengthened muscles, flexibility, efficient blood circulation, and relaxation.

Yoga helps you manage your blood pressure and trains you to stay calm and in control when you eventually land in the labor room.

Do this using a comfortable Yoga mat like the Crown Sporting Goods Ultra-Thick Yoga and Exercise Mat above.


Dancing
Dancing is advisable for pregnant women not only because it’s fun, but also because it’s a great form of exercise to keep your muscles toned and flexible. Similarly, dancing keeps your heart pumped up; increasing your blood circulation.
The trick with dancing is to keep it simple, don’t do any stunts, jumps or flips especially when you are in the third trimester. In other words, the older your pregnancy, the less forceful your dance moves should be.


Low Impact Aerobics
Aerobics exercise helps to strengthen your heart, tone your body as well as protect your pelvic floor.

As a pregnant woman, your Aerobic exercise should be Low-impact (always have one foot on the ground). Do Aerobics with the exemption of jumps, leaps, high kicks, fast running etc. Instead try brisk walking, stationary cycling, marching with raised knees etc.

NEED MORE LOW IMPACT EXERCISES? Check out the TANGOFLEX for Mommies Low Impact Prenatal Workout DVD set.

Low impact exercises for the 3 stages of pregnancy

TANGOFLEX for Mommies (3-DVD Set): Low Impact Prenatal Workout
TANGOFLEX for Mommies (3-DVD Set): Low Impact Prenatal Workout
This DVD Set (3 DVDs – 9 Workouts) is a comprehensive series targeted at expectant mothers during all stages of pregnancy. Created and filmed in realtime during Victoria’s pregnancy, each DVD contains 3 full body Strength, Balance & Flexibility workouts that specifically tackle the challenges of each trimester.The exercises are low impact and relaxing to help expectant mothers release stress, relieve upper & lower back pain, increase energy levels, help with relaxation to facilitate better sleep and maintain good axis & posture contributing to easier labor, delivery and postpartum recovery.
 

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

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