Being pregnant doesn’t have to mean putting your fitness on the back burner. With regular exercise, you can reap numerous benefits, including improved sleep, reduced stress, and even a smoother labor process.

To help you along the way, we’ve gathered 30 incredible prenatal workouts for fearless women.

1. Yoga for Pregnancy

Yoga can be a calming and beneficial exercise during pregnancy. Not only does it help you stretch and strengthen your body, but it can also improve your breathing and relax your mind. Try finding a prenatal yoga class or following a guided video online.

2. Walking

A simple walk around the block can do wonders for expectant mothers. Walking is a low-impact yet effective way to get your heart rate up and boost circulation, all while getting some fresh air and enjoying nature.

3. Stationary Biking

Riding a stationary bike is a safe way to get a cardiovascular workout while pregnant. It’s low-impact, easy on the joints and can help minimize swelling in the legs and feet. Just be sure to adjust the resistance and intensity levels accordingly.

4. Swimming

Swimming is a fantastic form of exercise for pregnant women, as it helps strengthen the entire body while being gentle on the joints. The water buoyancy can also help reduce pressure on the back and relieve any physical discomforts.

5. Pilates

Pregnancy Pilates can help improve your posture, flexibility and overall strength. It can also help prepare your body for delivery and postpartum recovery. Look for a prenatal Pilates class taught by a certified instructor.

6. Resistance Band Training

Resistance band training can help you maintain and build your muscle strength while pregnant. It can also help improve your balance and prevent falls by strengthening your core and lower body.

7. Kegels

Kegels are a great prenatal exercise for expectant mothers. They target the pelvic floor muscles, which can help prepare your body for delivery and postpartum recovery. Doing Kegels can also help prevent urinary incontinence and improve your sex life.

8. Barre

Pregnancy barre classes help improve your strength, flexibility and balance while using the ballet barre for support. Barre exercises have been shown to be safe and effective during pregnancy, and many studios offer specialized prenatal classes.

9. Low-Impact Aerobics

Low-impact aerobics such as step aerobics, dance aerobics and kickboxing can be safe and effective during pregnancy. Just be sure to modify any high-impact moves and avoid jumping or bouncing too much.

10. Modified Crossfit

While it’s important to be cautious with high-intensity workouts during pregnancy, Crossfit can be modified for expectant mothers.

Look for a certified prenatal Crossfit class or work with a personal trainer who has experience working with pregnant women.

11. Dancing

Dancing is a fun way to stay active and healthy during pregnancy. It can also help reduce stress and improve your mood, which is especially important during this time. Just choose a low-impact dance style and listen to your body.

12. Prenatal Cardio

Prenatal cardio classes are specifically designed for pregnant women. They focus on getting your heart rate up in a safe and controlled way, while also incorporating low-impact movements and modified exercises.

13. Prenatal Strength Training

Strength training during pregnancy can help maintain your muscle tone and strength, which is important for delivery and postpartum recovery.

Look for a prenatal strength training class or work with a personal trainer who is certified to work with pregnant women.

14. Water Aerobics

Similar to swimming, water aerobics is a low-impact way to get your heart rate up and strengthen your entire body. The water resistance can also help improve your endurance and tone your muscles.

15. Prenatal Tai Chi

Tai Chi is a gentle form of exercise that can help reduce stress and improve your balance and coordination. Look for a prenatal Tai Chi class or follow a guided video online.

16. Pregnancy-safe Cross Training

Cross training is a great way to incorporate a variety of exercises into your routine. Look for a prenatal Cross Training class or work with a personal trainer who is certified to work with pregnant women.

17. Pre- and Post-Natal Workouts

Some studios offer specialized pre- and post-natal workouts for expectant mothers. These classes are designed to help you stay active throughout your pregnancy and also support your postpartum recovery.

18. Wall Sits

Wall sits are a simple yet effective exercise that can help strengthen your legs, glutes and core. They’re a great option for pregnant women because they don’t put any pressure on the back or joints.

19. Plank Pose

Plank pose is an excellent way to strengthen your entire body and improve your stability. However, it’s important to listen to your body and modify the pose as needed during pregnancy.

20. Squats

Squats can help strengthen your lower body and prepare your pelvic floor muscles for delivery. Just be sure to keep your back straight and your knees behind your toes.

21. Vinyasa Yoga

Vinyasa yoga is a more dynamic yoga style that can help get your heart rate up while improving your flexibility and strength. Look for a prenatal Vinyasa yoga class or follow a guided video online.

22. Cat/Cow Stretch

The cat/cow stretch is a gentle yoga pose that can help improve your posture and relieve tension in the back and shoulders. Just be sure to avoid any extreme movements or overstretching.

23. Shoulder Presses

Shoulder presses can help strengthen your upper body and improve your posture. Just be sure to use light weights and avoid lifting too heavy during pregnancy.

24. Leg Extensions

Leg extensions can help target the quadriceps and strengthen the legs. Just be sure to avoid any jerky movements and maintain proper form throughout the exercise.

25. Chest Flyes

Chest flyes can help target the pectoral muscles and improve your upper body strength. Just be sure to avoid any heavy lifting and use lighter weights with proper form.

26. Side Lunges

Side lunges can help target the inner and outer thighs while also improving your balance and coordination. Just be sure to keep your back straight and your knees behind your toes.

27. Leg Curls

Leg curls can help strengthen the hamstrings and improve your lower body strength. Just be sure to use lighter weights and focus on maintaining proper form throughout the exercise.

28. Standing Leg Raises

Standing leg raises can help target the glutes and improve your overall lower body strength. Just be sure to keep your balance and avoid any jerky movements.

29. Roll Downs

Roll downs can help stretch the entire body and improve your flexibility. Just be sure to avoid any extreme movements and maintain proper form throughout the exercise.

30. Bicep Curls

Bicep curls can help strengthen your arms and improve your upper body strength. Just be sure to use lighter weights and maintain proper form throughout the exercise.

Conclusion

There are plenty of safe and effective prenatal workouts for fearless women to try. Whether you prefer low-impact exercises like yoga and walking or more high-intensity workouts like Crossfit and cardio, there’s something for everyone.

Just be sure to listen to your body, stay hydrated and talk to your healthcare provider before starting any new exercise program.