Pregnancy is a beautiful and joyful experience, but it can also be full of discomfort.

As the body undergoes various changes to accommodate a growing fetus, pregnant women can experience aches, pains, and various other symptoms that can make everyday life challenging. Fortunately, exercise can help alleviate some of these discomforts by strengthening the muscles and joints, improving circulation and flexibility, reducing stress, and promoting overall well-being.

Here are seven simple workouts that pregnant women can do to combat pregnancy discomfort:.

1. Walking

Walking is a low-impact exercise that is safe and easy for most pregnant women to do. It helps improve circulation, boost energy levels, and strengthen the legs and core muscles.

To get started, all you need is a comfortable pair of shoes and a safe, flat surface to walk on. Start with short walks and gradually increase the time and distance as you feel comfortable.

2. Swimming

Swimming is another low-impact exercise that is ideal for pregnant women. It helps improve cardiovascular health, strengthen the arms and legs, and alleviate aches and pains.

Swimming also allows pregnant women to exercise without putting stress on the joints or the baby bump. Look for pregnancy water aerobics classes or just swim leisurely on your own.

3. Prenatal yoga

Yoga can help relieve stress, improve flexibility, and promote relaxation. Prenatal yoga classes include poses that are safe for pregnant women and can help alleviate common pregnancy discomforts such as back pain, sciatica, and pelvic pain.

Prenatal yoga classes are available both in-studio and online.

4. Resistance band exercises

Resistance band exercises are great for strengthening the upper body and the core muscles. They can help pregnant women maintain good posture, reduce the risk of back pain, and prepare for labor and delivery.

Resistance bands come in different colors and resistance levels, making it easy to choose the right one for your fitness level.

5. Pelvic floor exercises

Pelvic floor exercises, also known as Kegels, can help pregnant women improve bladder control, prevent urinary incontinence, and prepare for labor and delivery.

They involve contracting and relaxing the muscles of the pelvic floor, which support the uterus, bladder, and bowel. To do Kegels, tighten the muscles around the vagina as if trying to stop the flow of urine, hold for a few seconds, and release. Repeat 10-20 times, several times a day.

6. Stationary cycling

Stationary cycling is a low-impact exercise that can help pregnant women improve cardiovascular health, strengthen the legs, and increase endurance. It is also a good alternative to walking or running when the weather is too hot or too cold.

Be sure to adjust the seat and handlebars to a comfortable height and avoid leaning forward too much.

7. Pilates

Pilates is a low-impact exercise that can help pregnant women improve posture, strengthen the core muscles, and alleviate back pain. It focuses on controlled movements and breathing, which can help calm the mind and reduce stress.

Pilates classes that are specifically designed for pregnant women are available at many fitness centers and studios.

Remember to always consult with your healthcare provider before starting any exercise program, especially during pregnancy. Listen to your body and adjust the intensity and duration of your workouts accordingly.

With these simple workouts, you can combat pregnancy discomfort and enjoy a healthy and happy pregnancy.