10 Simple Home Exercises for Pregnant Women

In the age of digital technology, exercise programs for pregnant women are easily available over the Internet, in YouTube videos, Udemy courses, and other sources of information. However, it can be challenging to find the right exercise programs suitable for your body that is safe, simple, and effective especially if you are pregnant.

There are many health benefits associated with exercising during pregnancy. The following are just one of the many reasons pregnant women should consider exercise programs during pregnancy stage:

  • Helps condition the body for child labor, and delivery
  • Helps improve posture
  • Helps improve your sleep quality
  • Reduces back pains, hip pains, swelling, bloating, and constipation
  • Improves mood, and reduces the risk of pre-and post-partum depression

Before you begin exercising, it is important to consult your doctor, or a health care provider to ensure safety, and avoid further risk during pregnancy. Here are some simple yet effective home exercises you can easily perform throughout your pregnancy:

Brisk Walking

One of the easiest forms of exercise you can perform while you’re pregnant is through brisk walking. You don’t need any special equipment and paid memberships to perform this exercise. Brisk Walking can be done anytime during the day, even during your busy schedule. Just make sure to take extra precautions such as avoid walking in slippery areas and rocky pathways around your home surroundings.

Running or Jogging

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If you have a treadmill or an elliptical machine at home, you can try running lite while you’re pregnant. Avoid overdoing it as it might make yourself more prone to injury. Loose ligaments and tissues can risk jogging on your knees. Also, you can jog lite outside your home if you want to upgrade a little challenge from brisk walking. Again, always take extra precautions when moving around pathways to avoid accidents or injuries.


Dancing does not only get you moving, but it also uplifts your mood with the beat of the music. It can be done in the comforts of your home without having the need for the gym that offers special classes. Keep in mind, avoid a lot of intense movement such as spinning, jumping, leaping, and break- dancing.

Lifting Weights

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You don’t have to lift as heavy as the weights you normally see in the gym. You just need to use a lower weight i.e. smaller dumbbells combined with more repetitions. Just make sure to keep it easy, lite, and avoid overdoing to reduce any risk of injuries, and complications. Refrain from lifting heavier weights as it might lead to internal bleeding during your pregnancy.


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You must listen to your body if this form of home exercise is suitable for your condition. Generally, squatting provides a number of benefits to your body during pregnancy. In fact, squats are one of the most beneficial exercise programs for you to try at home. Specifically, they help you prepare for childbirth and labor. They give you more endurance in your birthing positions.


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One of the best home exercises you can perform is through planking. You don’t need much equipment to do it except for a clean mat, and some support when needed. This form of exercise strengthens your core, arms, and back. Thus, it helps you eliminate back pains, and hip pains during pregnancy.


If you have a swimming pool at home, you can opt for swimming during pregnancy. It is one of the safest exercises for pregnant women. While you’re swimming, it eliminates high risks of balancing off responsible for making you more susceptible to tripping or falling on the floor. Also, it keeps your body toned without too much work exerted from you.


There are special classes designed for pregnant women. They are often offered in health clubs, or even in your nearby gym. However, there are many tutorials on the internet that will guide you in a step- by- step procedures of performing aerobics at home. If you are a frequent participant of this program, it is easier to modify during your pregnancy stage; however, you should always consult with your doctor, or a health care provider before you will begin a new program. Avoid lying down on your back for a long period of time during this exercise program.


You can perform a simple yoga technique at home with the help of YouTube tutorials, or with the help of a Yoga instructor. Yoga has been effective in relieving stress, toxins, and pressure on the body. Choose a Yoga program that does not involve too much stretching, lying on the mat for long periods of time, or excessively rigorous body movements.


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Before you will start this program, make sure you will consult with your doctor to ensure safety for your health, and the baby. Pilates is one of the best exercises to try at home with the help of customized exercise programs on the internet or a YouTube tutorial. This form of exercise helps you develop muscle strength and muscle memory that speeds up your body in recovering from post- pregnancy. Since Pilates aids in the engagement of your core muscles, pelvis, spine, and hips, it helps you eliminate back pains, hip pains, and swelling during your pregnancy stage.

Although there are many simple exercises for pregnant women to try at home, limitations are also found during this stage. Losing weight must not be the only main concern when you want to start exercising, but also the health of your baby and your overall well- being. There might be many factors that can affect your exercise program, and your motivation to exercise. Remember, it is always best practice to ask for a professional’s advice or seeks recommendations from your doctor or a health care provider regarding exercise programs that are suitable for your specific situations. After all, you and your baby’s priority must be a safe, complication-free, and smooth- sailing pregnancy.

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