ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

5 Important Exercises for Pregnant Women

Updated on May 7, 2020
Tj Desmennu profile image

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 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

Yoga Cloud - Extra Thick 1" Exercise Mat with Shoulder Sling - 25mm Non-slip, Moisture-Resistant Foam Cushion for Pilates and Working Out - Ultra Balance & Support for Joint Health, & Physical Therapy
Yoga Cloud - Extra Thick 1" Exercise Mat with Shoulder Sling - 25mm Non-slip, Moisture-Resistant Foam Cushion for Pilates and Working Out - Ultra Balance & Support for Joint Health, & Physical Therapy
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 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.

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 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.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)