Pregnancy is an incredible journey, but it can be tough on your body. That’s why taking care of yourself is so important—not just for you, but for your little one too. One of the best ways to stay healthy during this time is by staying active through pregnancy exercises at home.
You might be wondering: What exercises are safe during pregnancy? Or maybe the thought of hitting the gym while pregnant feels intimidating—or just too expensive. Don’t worry! There are plenty of simple, safe pregnancy exercises you can do right at home.
This guide to safe and effective pregnancy exercises at home will help you manage healthy weight gain. If you’re trying to stay in shape and you’re expecting, grab a pair of supportive sneakers and keep these points in mind.
Pregnancy Exercises You Can Do At Home
Pregnant women who work out tend to have more energy, less back pain, and a more positive body image. Plus, they return faster to their pre-pregnancy shape post-delivery.
Staying active during pregnancy offers incredible benefits, from easing aches and pains to managing healthy weight gain. Incorporating aerobic activities like walking or swimming, along with muscle-strengthening exercises, creates a balanced fitness routine that supports both you and your baby.
We’ve put together a list of pregnancy exercises you can do at home. You don’t need to get a gym membership or fancy workout machines. However, it’s crucial to consult with your doctor before starting any exercise routine during your pregnancy to ensure it’s safe for you and your baby.
1. Plié: improves balance and strengthens hamstrings, quads, and butt
Stand beside the back of a sturdy chair. Rest the hand that’s closer to the chair on it. Keep your feet parallel and spaced apart about the width of your hips. Turn your toes and knees out 45 degrees. Bend your knees and lower down while making sure to keep your back straight. Nike’s guide on how to do a plié will help you master this basic ballet move.
2. Side-Lying Leg Moves: strengthens your inner thighs and core
Lie on your left side and support your head with your forearm. Bend your left leg at a 45-degree angle and keep your right leg straight. You can put your right arm on the floor to steady yourself. Lift right leg to about hip height and repeat. Bend your left knee and rest it on top of something soft for support. Straighten your top leg and lift it as high as you can. Switch sides and repeat. Here’s a video to help you see how to perform these moves.
3. Curls: strengthen shoulders and arms
Get a three to eight-pound weight for each hand, depending on how much you lifted weights pre-pregnancy. Keep your palms facing towards your body. Then bend your elbows so they form a 90-degree angle. Keep your elbows bent, then lift the weights to shoulder height. Lower your arms down and straighten them to return to the starting position.
4. Row: strengthens triceps, biceps, and back
Put your right knee on the seat of a sturdy chair and keep your left foot on the floor. Bend forward, keeping your back parallel to the floor. Put your right hand on the chair’s seat. Hold one of your five to eight-pound weights in your left hand, arm in line with your shoulder with your palm facing in. Bend your left elbow, so your arm forms a 90-degree angle. Straighten the arm, then return to the bent arm position. Repeat a few times, then switch sides. The University of Michigan Health created this video to demonstrate how to perform bent-over rows during pregnancy safely.
5. Wall push-ups: Works your pectoral muscles and triceps
Stand and face a wall, keeping your knees about shoulder-width. Put your hands on the wall at the level of your shoulders. Situate your arms slightly wider than shoulder-width. Then, bend your elbows until your chin reaches the wall, making sure to keep your back straight. Return to your starting position. You can gradually work up to 15 repetitions.
6. Modified side plank: good for balance
Lie down on your left side and raise yourself onto your left forearm. Make sure your left shoulder is lined up directly above your left elbow. To perform a pregnancy side plank, raise your hips a few inches, making sure they’re in line with your shoulders and knees. You can rest your right arm along the side of your body. Hold for a few seconds, then lower yourself to the floor again. Repeat on the other side. Gradually, you can work up to doing 10 repetitions.
You can also try walking or swimming, which are safe and recommended cardiovascular workouts up to your delivery day. And you can always take prenatal yoga classes online from the comfort of your own home!
Why Exercise Is Important During Pregnancy
Understanding the numerous benefits of exercising during pregnancy can empower you to commit to a fitness regimen. It’s not just about reducing discomfort, but also about feeling in control and confident. This knowledge can give you a sense of empowerment, knowing that you are taking proactive steps for your health and the health of your baby. Luckily, there are many benefits to be gained.
Exercising during pregnancy is not just about reducing discomfort, it’s about feeling proud and accomplished. It strengthens and tones your muscles, reducing backaches and constipation. It keeps your joints lubricated, guarding against wear-and-tear, and it keeps you looking healthy and glowing. This sense of pride and accomplishment can be a powerful motivator to stick to your exercise routine.
It’s worth noting that exercising will improve your appearance as well. This is because working out increases blood flow. Thus, it ensures your skin looks healthy and glowing.
The benefits of exercising while pregnant don’t go away after you’ve given birth, either. Working out now will help you restore your body to its pre-pregnant state much more quickly than you otherwise could. This long-term benefit can give you hope and optimism for your postpartum journey.
Exercising During Pregnancy Shortens Labor
According to a randomized clinical study, exercising during pregnancy can make your labor shorter. This new benefit comes in addition to all the other great things that working out does for your pregnant body.
Researchers at the Technical University of Madrid ran a study with just over 500 women and put them into two groups. 253 women in the “control group” didn’t have much activity. 255 women were placed in the “exercise group,” as stated in the study published in the European Journal of Obstetrics and Gynecology.
Those in the exercise group did a mild aerobic program once a week for three weeks. The researchers looked at how long each stage of labor took and the use of epidurals in the two groups of women. They discovered that the women who exercised while pregnant were more likely to have a shortened labor time. Besides spending less time in labor, the women who exercised were less likely to get an epidural.
It’s important to know that this study doesn’t mean working out will hands-down make your labor easier or epidural-free. Pregnancy is different for everyone!
How to Safely Exercise While Pregnant
It’s important to understand that a safe fitness regimen for one pregnant woman may not be safe for another. If you’re not confident you know your limits, you should always coordinate with your physician and any fitness professionals you may work with to confirm your plans are right for your condition. Some exercises, such as those with a high risk of falling or those that put excessive strain on the abdomen, should be avoided during pregnancy.
Listen to your body and adjust your exercise routine accordingly. If you feel any discomfort or pain, stop immediately and consult your doctor. Someone who regularly exercised before they became pregnant can typically continue exercising with greater intensity than someone who is just starting to work out.
That said, even if you’re starting now, you can still embrace fitness. You just need to start slow. According to the U.S. Department of Health and Human Services, unless you’re struggling with other physical ailments, you should devote at least 150 minutes a week to some form of moderate-intensity aerobic exercise.
As you get more comfortable, you can explore specific types of workouts to find one that appeals to you. Options to consider include swimming, yoga, walking, or biking. You ideally want to find an exercise that combines cardio, strength-building, and improving flexibility. All these options meet those criteria to varying degrees.
Of course, it’s important to get in touch with your doctor if you notice such symptoms as high blood pressure, vaginal bleeding, early contractions, or your water breaking early. Taking care of your health during pregnancy is crucial. Fortunately, in most cases, exercising will only help.
If the information we shared here helped you, you’ll want to check out:
Managing Your Weight Gain During Pregnancy
10 Simple Tips for a Healthy Pregnancy
How Much Caffeine Is Safe During Pregnancy?
Editor’s Note: This article was originally published on March 25, 2020, and has since been updated.