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Top 15 Exercises for Expecting Moms: Staying Active During Pregnancy

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The journey to becoming a mother is magical and full of excitement, but during this period it will become even more important for you to take care of yourself. Regular exercises during pregnancy will not only help you keep healthy weight and stress, but it also enhances the energy of your life. Still, it is critical to select the exercises that are safe and applicable during every trimester.

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The key is to achieve the perfect balance of moving and ensuring both you and your baby’s protection. This is why we have composed the 15 best pregnancy exercises, which will help you spend these days comfortably. This is my proposition as to how the exercises could be of the most positive effect for you- keeping you mobile, active and powerful regardless of this massive body change.

Whether you are a seasoned workout enthusiast or just starting your fitness journey, there is something for all levels on this list to enjoy a healthy and pleasurable pregnancy.

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Exercising during pregnancy brings a range of benefits that can help both you and your baby: The result obtained from this study has shown that for the spread of trade to other parts, it should be in volumes ten times higher than it is currently.

Benefits of Exercises During Pregnancy

Benefits of Exercises During Pregnancy | KreedOn
Image Source: inamdarhospital.com

Boosts Energy

It also helps to fight fatigue and maintain heightened energy levels throughout the day.

Improves Mood

Physical activity is able to increase endorphins, which are known as the happy hormones that can help you get rid of stress and make your mood better.

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Promotes Better Sleep

It is also necessary to sleep soundly at nighttime, which not only improves your sense of well-being but helps ensure the health and safety of unborn babies.

Reduces Discomfort

Specified workouts, such as slow stretches and prenatal yoga may help in relieving common pregnancy discomforts like back pain or swelling.

Prepares the Body for Childbirth

Some Women regularly engage in prenatal Pilates or squats, which are exercises that can work to strengthen your muscles and prepare you for physical labour during childbirth.

Controls Weight Gain

Exercise is also an important factor in preventing extra pounds during pregnancy and returning to your pre-carrying days asap.

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Improves Circulation

Blood circulation is also achieved by exercising, thereby reducing complications such as varicose veins and swelling of the leg.

Enhances Overall Health

While exercising during pregnancy can help reduce the risk of developing gestational diabetes, preeclampsia, and other maternal diseases that may affect pregnant women.

Cool Down Exercises | KreedOnAlso Read | Top 10 Cool Down Exercises to Conclude Your Workout

15 Exercises to Try During Pregnancy

Sr. No Exercises to try during Pregnancy
1 Walking
2 Swimming
3 Prenatal Yoga
4 Pelvic Tilts
5 Kegel Exercises
6 Leg Circles
7 Modified Push Ups
8 Seated Rows
9 Side Leg Raises
10 Wall Squats
11 Cat-Cows Stretch
12 Standing Leg Curl
13 Arm Circles
14 Pelvic Floor Ball Squeezes
15 Standing Calf Raises



  1. Wear comfortable shoes.
  2. Start walking in a way you feel comfortable with.
  3. Swing your arms normally when you walk.
  4. Keep your back straight and your shoulders loose.
  5. Plan on at least 30 minutes of walking for most days of the week.



  1. Wear a swimsuit and goggles if necessary.
  2. Go into the pool and pick the depth you like.
  3. Swim laps using your preferred stroke.
  4. Breath regularly while swimming.
  5. Stop when needed and pay attention to your body hints.

Prenatal Yoga


  1. Select a peaceful, cozy spot to practice.
  2. Work through with a prenatal yoga video or class.
  3. Begin with stretches to warm the body.
  4. Do some breathing exercises to prepare you to relax.
  5. Breathe and hold each yoga pose for some breaths.

Pelvic Tilts


  1. Lie on your back with knees bent and feet on the floor.
  2. Inhale deeply.
  3. Exhale and slightly arch your pelvis back, pressing your lower back into the floor.
  4. Wait for a few seconds.
  5. Tilt in and release, going back to the starting point.
  6. Perform 10-15 repetitions.

Also Read | Comprehensive Fitness Tips for Women: Achieving Wellness and Strength

Kegel Exercises


  1. Sit or lie down comfortably.
  2. Inhale deeply.
  3. Breath out and try to shut the muscles around your vagina and anus as if you are trying to stop yourself from peeing.
  4. Maintain the squeeze for 5-10 seconds.
  5. Tray and disarm the muscle.
  6. Do 10-15 repetitions.

Leg Circles


  1. Lie on your back with your legs straight.
  2. Lift one of the legs off the ground.
  3. Start making small circles with your raised leg, from the hip.
  4. Keep your moves controlled and gentle.
  5. After finishing circles in one direction, go into the other direction.
  6. Raise the lifted leg and repeat with the other leg.

Modified Push Ups


  1. Begin on your hands and knees, your hands being slightly wider than shoulder-width apart.
  2. Lower your chest toward the floor, bending your elbows.
  3. A line should be drawn from the head to the knees to make your body straight.
  4. Raise as high as you can, then lower till the starting position.
  5. Perform the exercise 8-12 times.

Seated Rows


  1. Sit on a chair with a resistance band or a cable machine in front.
  2. Hold the handles with opposite palms facing each other.
  3. Pull the handles towards your chest, pinching your shoulder blades together.
  4. Maintain your elbows next to your sides throughout the movement.
  5. Slowly extend back to the start position.
  6. Repetitions of up to 15.

Exercise for good body shape- KreedOnAlso Read | Top 15 Best Exercises For A Good Body Shape 

Side Leg Raises


  1. Lie on your side with legs extended.
  2. Raise the top leg upwards towards the ceiling, straightening it.
  3. Hold at the top, then slowly back down.
  4. Repeat for 10-15 repetitions on each side.

Wall Squats


  1. Stand with your back to the wall and your feet about hip-width apart.
  2. Go down the wall until your thighs are parallel to the ground.
  3. Hold this position until you are comfortable.
  4. Drive through to the heels to get back to the starting position.
  5. Repeat for 8-12 reps.

Cat-Cow Stretch


  1. Start on your hands and knees with a neutral spine.
  2. Inhale and arch your spine upwards bringing your chin down to your chest (Cat).
  3. Breathe out and lower your back towards the ground, lift your head up and look forward (Cow).
  4. Repeat this sort of flow in one direction, going from the Cat to the Cow pose for a number of times.

Standing Leg Curl


  1. Stand upright with a chair or wall for support if necessary.
  2. Bend the one knee which should bring the heel towards your buttocks.
  3. Stay for a while in this position, noticing the contraction in your hamstring.
  4. Gradually bring your foot back to the ground.
  5. Repeat on the other leg, switching sides may times.

Exercise for Toned Legs | KreedOnAlso Read | 7 Effective Leg Exercises for Women to Sculpt Toned Legs

Arm Circles


  1. Stand with your feet about one shoulder-width apart and your arms extended out to the sides, at the height of your shoulders.
  2. Make small balls with your arms going forward for some time.
  3. Reverse the movement of the circles, back for few times.
  4. The same goes for the next move, here the focus is on controlled movements and engaging your shoulders.

Pelvic Floor Ball Squeezes


  1. Sit on a stability ball with your feet flat on the floor, knees aligned at 90-degree angle.
  2. Breath in and on the exhale, softly squeeze and lift the pelvic floor muscles.
  3. Hold the contraction for about 5 seconds, then release and relax the muscle.
  4. Do this exercise again, being attentive to the connection between your breath and the pelvic floor muscles.

Standing Calf Raises


  1. Stand in an upright position. Place your feet shoulder-width apart, close to a wall or a sturdy object for support if needed.
  2. Raise slowly onto the balls of your feet, raising your heels as high as possible.
  3. Hold this position for a little while, feeling the stretch in your calf muscles.
  4. Place your heels gently on the ground.
  5. Repeat this movement a few times while trying to feel the contraction in your calf muscles.

Finally, exercising during pregnancy is not only harmless but also very beneficial for the mother and the baby. 


Engaging in many different sorts of active exercises such as walking, swimming, prenatal yoga, and strength training class can help to maintain good general fitness, to ease the aches of pregnancy and to prepare the body for labour and delivery. Among the exercises aimed at the pelvic floor muscles, the core, and a particular muscle group, we found the ones which could strengthen the upright posture, minimize the risk of urinary incontinence and faster recovery after delivery to be the most suitable for the needs of pregnant women.

Besides that, there is a great deal of evidence which shows that people who exercise often during pregnancy are more likely to have a better mood, reduce stress and also to sleep well. It helps with weight-management at the proper level and there is a huge reduction of risk of gestational diabetes and hypertension. However, pay attention to your body, adapt exercises if necessary, and speak with a healthcare provider prior to starting a new exercise routine. When properly guided and cautioned, adding safe and effective exercises to a prenatal routine can make pregnancy go smoother and promote the well-being of both mother and baby.

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