ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Exercise Routine Examples for Pregnancy

Updated on March 28, 2015

Your body needs to be strong at this time to prepare yourself for less muscle pain during pregnancy, an easier delivery (that takes some serious endurance), and a faster recovery (not to mention bouncing back into shape more easily!)


Remember that this is NOT the case for everyone! There are high risk pregnancies and other contributing factors that can make exercise a big NO. Consult with your doctor before starting any exercise. The general rule of thumb for HEALTHY pregnancies is that you can probably continue doing similar exercises to those you were capable of before pregnancy. Many women do choose, however, to eliminate exercises that involve too much bouncing, jumping, or lying flat on one’s back for an extended period of time. Also, take it down a notch from pre-pregnancy. Don’t work out until you’re fatigued. Listen to your body. As always, drink plenty of water (more important than ever!) and make sure you’re taking in the right amount of calories.

Here are some links that can teach you more about exercising while pregnant:

I have sorted the routines into days of the week, but you can mix and match exercises as you please! It is best to get 20-30 minutes of cardio/day and some varied strength training along with it. Some of them link to how-tos or examples of the particular movement.



-30 minutes of walking (outside or treadmill)

*5 minutes warm-up (slow and comfortable)

*5 minutes on increased incline

*5 minutes speed walking on this incline

*5 minutes cool-down

*5 minutes on x2 increased incline with some speed

*5 minutes cool-down

Don’t forget not to get overheated. Don’t do this outdoors if it is sweltering outside. If you’re inside, try to get a fan on you.

If you still feel comfortable jogging a bit, that’s fine, but oftentimes as the pelvic bones soften jogging causes some pain that may last a few days.

Strength Training

-Leg circuit 3x

*20 squats

*40 calf raises with weights of your choice

*12 squats with weight of your choice (free weights or bar)

*10 lunges on each side with weights (take it easy—this can be tough)

-Don’t forget your kegels!


-Take as much time as you can to stretch that back, those legs, and arms.



-30 minutes bike

*5 minutes warm-up

*5 minutes high-speed, low-resistance

*5 minutes comfortable

*5 minutes low-speed, high-resistance

*5 minutes high-speed, high-resistance

*5 minutes cool-down

The reason I use vague words like “high” and “low” is because a perfect workout for one woman will be different for the next. One day is never like the next, either. We’re not training for an Ironman or trying to lose 100 pounds, here—we’re just doing what’s healthy for our bodies and our babies.

Strength Training

-Abs circuit 3x

*20 crunches (I do all mine halfway sitting up; I don’t feel comfortable lying flat on my back, if you do, it’s fine for a short period of time)

*20 Russian twists

*20 bicycles

-Don’t forget your kegels!

Take time to stretch and relax after your workout.





-30 minutes of swimming

*Lap length varies from pool to pool, so figure out a routine that makes sense to you. Here is a list of benefits to swimming while pregnant as well as the precautions one should take.

Strength Training

-Arm circuit 3x

*10 bicep curls on each side with comfortable weight

*10 one-arm presses on each side

*20 girl push-ups (regular push-ups are often uncomfortable)

*12 dips

-Don’t forget your kegels!

Take time to stretch and relax after your workout.



-30 minutes of dancing

*Easy/pregnancy Zumba classes (avoid too much jumping or pushing yourself too far)

*Online Zumba/aerobic dancing videos for pregnancy

*Make up your own routines! This can be fun!

Strength Training

-Butt circuit 3x

*10 squats with weights

*10 fire hydrants on each side

*10 donkey kicks on each side

-Don’t forget your kegels!
Take time to stretch and relax after your workout.




-30 minutes elliptical

*10 minutes warm-up

*5 minutes increased resistance

*5 minutes increased speed and resistance

*5 minutes comfortable

*5 minutes cool-down

Strength Training

-Back circuit 3x

*10 flyes

*10 wall push-ups

*10 lat pull-downs

-Don’t forget your kegels!
Take time to stretch and relax after your workout.


Choose your favorite cardio routines and strength training routines that you think your body needs. I always take Sunday off.

Good luck and have fun!


Submit a Comment

No comments yet.


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)