General guide on workouts for pregnant women

Pregnant woman doing workout

Regular workouts for pregnant women is anything that health specialists usually advise. Except if one has genuine health problems during pregnancy, there’s no reason why one should not do physical exercises. In-fact, exercises are advantageous, since they improve muscle-tone. Moreover, a good workout program helps to stay in a good form. However, it’s important to be sure that a pregnant woman selects exercises that are right for doing while pregnant. A specialist can inform you about the kind of exercises you should and shouldn’t do.

Though, there are a couple of essential exercises that are right for most pregnant women. Choose a kind of exercise which makes you feel comfortable. You should not run-out or feel pain while doing workout. Main things to remember are that you must stay hydrated and you should feel comfortable during workout. We strongly advise to consult with a specialist before introducing new exercises.

The exercises we provide here are generally safe for pregnant women. Anything from yoga and Pilates to having a walk and moving around can give you a decent workout. And all these without hurting you or your developing child.

General guide-on workouts to pregnant women

Workouts must not be painful or uncomfortable. If you feel pain or notice bleeding, you should call a doctor as soon as possible. Moreover, your physician must be aware of your workouts and about the state of your health during pregnancy. So, keep visiting your specialists and get recommendations before doing any exercises.

1. Swimming

Woman in a pool
Ivandrei Pretorius

This remains one of the best workouts for pregnant. Since water offers a possibility of feeling of lightness, pregnant women will appreciate it. Swimming is a safe and enjoyable method of exercising. In fact, swimming has a minimal chance of damaging your body. Moreover, swimming helps to burn calories, thus, helping to control weight gain. Besides, swimmin helps to relax and improves your sleep.

2. Dancing

This is another great exercise for pregnant. Dancing is considered an aerobic exercise. Therefore, it’s very healthy for muscles and lungs. It’s a funny way to stay fit and active while you’re pregnant. Though, if you haven’t practiced dancing before, it’s better to start with calm movements. There are dancing classes that exclude jumping and fast movements. Importantly, you don’t have to go somewhere for this type of activity. You have opportunity to dance at home.

3. Walking

Woman's legs in pink fitness footwear
Daniel Reche

Walking remains very simple exercise and has number of variations of performing it. By having a simple walk, you breathe in fresh air and preform a decent-workout. One of the main advantages is that walking is an effective type of workout that doesn’t make pregnant women feel exhausted. In addition, pregnant women can practice it often because there is no need for equipment. Walking with your loved one or family members makes it more pleasant to walk. If you doesn’t have someone to move with, take your MP3-player.

4. Swiss ball

Swiss ball is very good and useful for pregnant women. First of all, Swiss ball offers number of exercises for pregnant women. It helps to remain in a good shape without causing injuries and inconveniences. During pregnancy center of gravity shifts, consequently making it difficult to perform particular exercises. Though, Swiss ball helps to keep balance and find alternative exercises. Second of all, it’s a perfect method of treating back pain. Use Swiss ball as a chair while working with computer or watching TV. By doing so, you decrease the pressure on a lower back. Third of all, pregnant women strengthen their pelvic floor, which is very important during and after pregnancy.

General guide on workouts for pregnant women

5. Yoga-class

Yoga is very popular today and pregnant women love it, too. Actually, this is not about physical health only. Yoga is an excellent way of relaxing mentally. By doing yoga, you learn to breathe right and stretch your muscles. All of these are very useful for pregnant.

The ability to breathe correctly is very imporant during labor and it’s not only for pregnant woman, but for her baby as well. Undoubtedly, as a result of breathing a pregnant woman supports her baby with oxygen. Labor is a complicated process. Accordingly, both woman and her baby need oxygen to stay energized. Moreover, by breathing deeply it’s easier to suppress the pain of delivery.

As I mentioned, yoga also helps to stretch muscles and in addition strengthens pelvic floor. Two these components make the delivery easier. Accordingly, yoga is in the list of healthy and good exercises for pregnant women.


Pregnancy is not the reason to neglect your health and body. On the contrary, if you try to be active during pregnancy, you consequently ease the process of la or. Moreover, workouts for pregnant is also good for your baby. Therefore, start exercising as soon as possible. However, do not forget to get recommendations from your physician first.

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