Pregnancy can take a toll on the body, but exercise can help expectant moms feel stronger and more energetic throughout the nine months. Below are ten exercises that pregnant women can safely perform at home or at the gym under professional supervision.

Remember to always consult with your healthcare provider before starting any exercise routine.

1. Walking

Walking is an aerobic exercise that is safe and easy to do during pregnancy. It helps improve circulation, strengthens the muscles, and prepares the body for labor.

Expectant moms should aim to walk for at least 30 minutes a day, preferably in a park or on a treadmill.

2. Swimming

Swimming is a low-impact exercise that relieves the pressure on the joints and muscles. It also helps reduce swelling and improves overall fitness.

Pregnant women can swim laps or take a water aerobics class, as long as the water temperature is not too high and they stay hydrated.

3. Kegels

Kegels are pelvic floor exercises that strengthen the muscles used in childbirth and help prevent urinary incontinence. Pregnant women can do Kegels anywhere, anytime by squeezing and releasing the muscles that control urine flow.

It’s recommended to perform 10-20 repetitions three times a day.

4. Yoga

Yoga is a gentle form of exercise that helps improve flexibility, balance, and relaxation. It also helps alleviate back pain and stress, which are common discomforts during pregnancy.

Pregnant women can attend prenatal yoga classes or follow videos on YouTube that are specifically designed for expectant moms.

5. Stationary cycling

Stationary cycling is a safe alternative to outdoor cycling during pregnancy. It helps improve cardiovascular health, tone the leg muscles, and release endorphins that boost mood.

Expectant moms should adjust the seat height and resistance level to their comfort level and avoid standing up while cycling.

6. Pilates

Pilates is a low-impact exercise that focuses on strengthening the core muscles and improving posture. It also helps stretch and tone the body, which reduces the risk of injury and discomfort during pregnancy.

Pregnant women can attend prenatal Pilates classes or follow videos on YouTube that are specifically designed for expectant moms.

7. Light weights

Lightweight exercises, such as lifting dumbbells or resistance bands, can help improve muscular strength and endurance during pregnancy. It’s essential to use proper form and avoid weightlifting that strains the lower back or abdomen region.

Pregnant women should also avoid heavy lifting and high-intensity training.

8. Dancing

Dancing is a fun and low-impact form of exercise that boosts cardiovascular health and mood. It also helps improve balance and coordination, which are essential skills during pregnancy and labor.

Expectant moms can dance to their favorite music at home or attend prenatal dance classes that are gentle and safe.

9. Wall slide squats

Wall slide squats are a variation of squats that engage the thighs and glutes without putting pressure on the lower back and knees.

Pregnant women can do wall slide squats by standing against a wall, sliding down until the knees are at a 90-degree angle, and holding for a few seconds before rising up. It’s recommended to perform 10-15 repetitions two to three times a week.

10. Modified push-ups

Modified push-ups are a safer and more comfortable alternative to traditional push-ups.

Pregnant women can do modified push-ups by kneeling on all fours, keeping the hands shoulder-width apart, and lowering the upper body towards the ground while keeping the back straight. It’s recommended to perform 10-15 repetitions two to three times a week.