10 Safe and Simple Pregnancy Exercises at Home

Onsurity Editorial
March 19, 2025
10 min read

Table of Contents

The pregnancy journey is unique for every woman. Right from the time you find out you’ve conceived, there are hundreds of thoughts going around in your mind. One of them is about maintaining your physical health as much as possible.

Studies indicate that pregnant women with lower levels of physical activity have higher odds of developing prenatal and postnatal depressive symptoms. It was found that 7.2% of pregnant women had low levels of physical activity, and the prevalence of their depressive symptoms was 9% and 31.9%, respectively.

Doing pregnancy exercises like walking and yoga can be extremely beneficial for a smooth pregnancy. However, you should always consult a doctor before starting any exercise routine, as permissible physical activity depends on your specific health conditions.

Why Are Pregnancy Exercises Important?

Doing exercise during pregnancy has a multitude of physical and emotional benefits. It helps manage pregnancy symptoms, uplifts mental health, and improves physical health as well.

Once you start exercising regularly, you will see visible benefits, including:

Better fitness and energy
Reduced back pain and pelvic uneasiness
Decreased risk of pregnancy complications
Improved posture and circulation
Faster recovery after birth procedures
Weight management
Reduced risk of stress, anxiety, and depression
Fewer chances of developing hypertension and urinary issues
Improved sleep and prevention of insomnia
Increased energy in preparing for motherhood

Women without pregnancy complications should practice regular aerobic and strengthening exercises to maintain fitness levels without overexerting themselves.

Benefits of Exercising During Pregnancy

Keeping up with daily exercises during pregnancy has both physical and emotional benefits.

Physical Benefits

Pregnancy comes with a host of physical issues. Starting from back pain to gestational diabetes, pregnancy can put you at risk of several complications. But in most cases, maintaining fitness can help you control and prevent these issues.

Some physical benefits of exercise during pregnancy are:

Offers relief from pain: Light exercises relieve backaches, pelvic pain, and constipation. It also helps improve posture and circulation.
Strengthens muscles: You can maintain muscle strength through regular exercise, which prepares the body for labour and also shortens your delivery time.
Improves cardiovascular health: Your heart remains steady and active through cardiovascular exercises. This helps the baby grow adequately.
Lowers health complications: Aerobic exercises reduce the risk of gestational diabetes, hypertension, and nephrological issues.
Controls weight: Weight gain during pregnancy can interfere with healthy baby growth if not managed properly. Pregnancy exercises prevent this by enabling proper weight management.
Promotes faster postpartum recovery: If your body is at an optimum fitness level during delivery, you will recover from postpartum complications faster.

Emotional Benefits

After the physical benefits come the emotional advantages of exercise for pregnant women.

Improves mood: Exercising releases endorphins, which help improve mood and manage stress levels.
Reduced anxiety: It is common to get anxious during this phase of life. Channeling that energy through exercises helps control anxiety.
Increases self-esteem: Exercising can help you feel better, more confident, and healthy. It boosts your self-esteem and reduces the risk of depression.
Cures insomnia: Physical activities help you sleep better, thus curing insomnia during pregnancy.
Enhances ability to cope: Exercising prepares you for the physical demands of motherhood and helps you cope with the pressure healthily.

Hence, you should maintain a comfortable level of physical activity during pregnancy as long as you can. In fact, doing pregnancy exercises at home ensures you experience fewer problems related to labour and delivery.

Tips and Things to Consider for Safe Workouts During Pregnancy

While exercise during pregnancy has its own benefits, there are things to consider before you start any new workout so that you don’t end up hurting the little one as well as you.

Factors to take into account are your fitness level, pregnancy complications (if any), and the kind of exercises you choose.

Here are some things to consider for safe pregnancy workouts:

Always Consult Your Doctor

Before starting any new exercise regime, always consult your doctor to ensure it is safe for your health and pregnancy phase.

With Onsurity, you can get access to the best doctors and healthcare professionals for your pregnancy needs instantly. Book consultations and lab tests online through the Onsurity app any time of the day.

Choose Low-impact Exercises

If you’re not used to exercising regularly, it is better to start with gentle exercises like walking. You can then increase the duration and intensity as your body gets used to it.

Stay Hydrated

Hydration is key. Drink plenty of fluids before, during, and after your exercise to avoid risks of dehydration and fatigue.

Avoid Overexertion

Don’t stretch your capability too much. Always start and end with warm-up exercises and avoid strenuous activities that can harm your body. This includes heavy weightlifting and active sports. You should also exercise in a cool environment and wear loose-fitting clothes to remain comfortable.

Listen to Your Body

If your body signs to stop, you should always take a break. Look out for symptoms like dizziness, shortness of breath, and pain.

10 Safe and Simple Pregnancy Exercises

Here, we’ll discuss 10 common and safe pregnancy exercises that most women can do without fearing injury or complications. But you should always remember to take your personal situation into account before trying these.

1. Walking

Walking is an easy way to stay active during pregnancy. It burns calories, keeps muscles and joints working smoothly, and helps digest food. Under ideal circumstances, you can walk daily up to your due date.

Walking can also be integrated into your daily tasks without too much disturbance in your routine. It promotes healthy labour and also works wonders for your mental health.

Tip: Make sure to walk at a moderate pace, wear comfortable clothing and shoes, and keep water at hand.

2. Swimming

Swimming is generally safe for pregnancy as it helps maintain fitness, cardiovascular health, and respiratory health. It also relieves pain, swelling, and stress.

Tip: Choose a stroke that feels the most comfortable and take a companion along. You should also avoid hot tubs and saunas, instead opting for a clean swimming pool. However, don’t swim if you have any complications that prevent it.

3. Prenatal Yoga

Prenatal yoga is a great form of exercise and relaxation during pregnancy, especially in the second trimester. It encourages stretching, focused breathing, and mental centering. It improves sleep, flexibility, emotional stability, and overall health of the mother and baby.

Tip: Make trimester-specific adjustments. Therefore, try out poses based on your pregnancy stage. For example, in the first trimester, go for gentler movements, and in the later stages, you can move to more focused pelvic opening poses after consulting with your doctor.

4. Stationary Cycling

Another effective form of exercise during pregnancy is stationary cycling. It supports your weight, strengthens your joints, and reduces fall risks. Besides, stationary cycling has excellent cardiovascular benefits for maternal health. It also helps make the labour and delivery process easier by training the pelvic region.

Tip: Make sure to adjust the stationary bicycle to accommodate your growing belly. Plus, listen to your body and maintain a moderate intensity.

5. Pelvic Tilts

Pelvic tilts are great home exercises for pregnant women to strengthen the lower back and pelvis from four months. However, you should determine if it’s safe for your pregnancy before starting a routine.

How to Do

Lie on your back with your knees bent and feet flat on the floor.
Tighten your pelvic muscles, shift your pelvis upward, and hold for 6–10 seconds.
Then, relax and repeat 10 times.

Tip: If you feel any sharp pain, stop immediately and adjust your posture. Also, as your pregnancy advances, use a support like a fitness ball or chair to improve your position.

6. Kegel Exercises

Kegel exercises target the pelvic floor and work on the muscles that support the uterus, bladder, and adjacent organs. They help prepare your body for birthing and improve bladder control.

How to Do

Lie down or sit, and then tighten your pelvic floor muscles.
Hold the posture for 3 to 5 seconds and relax your muscles.
Repeat this for 10 times.

Tip: Make sure to empty your bladder before you start. Also, don’t squeeze the muscles in your inner thighs, buttocks, stomach, or back.

7. Squats

Squats can work magic on your posture, core, glutes, and pelvic floor. They also improve spine alignment, stretch your body for labour, and boost hip mobility. You also get relief from minor discomforts like heartburn, leg cramps, and constipation.

Tip: You should stop and consult your doctor if you face any pain or uneasiness while performing squats.

8. Side-Lying Leg Lifts

Another great pregnancy exercise to strengthen hips, things, and backside is side-lying leg lifts. It supports balance, posture, and muscle endurance. Additionally, by strengthening your gluteus maximus through side-lying leg raises, you can prevent hip, knee, and lower back injuries and pain.

How to Do

Lie on your side with your body in a straight line.
Bend your knees and stack on top of each other.
Then, lift your top leg, keeping your hips stacked.
Inhale as you lower your leg, and repeat the motion up to 15 times on each side.

Tip: You can use a pillow under your side to straighten your spine. Stop if you feel any discomfort.

9. Arm Exercises with Light Weights

Arm exercises with light weights can help tone your arms and shoulders during pregnancy. Perform these exercises till the time you feel comfortable and after your doctor’s approval.

Some beneficial arm exercises include:

Bicep curls
Curl and lift
Side raise
Curl and press

Tip: Prioritise proper form, focus on controlled movements, and avoid heavy weights to lift correctly.

Suggested read: 10 Best Health And Fitness Apps In India 2025

10. Breathing Exercises

Practicing breathing exercises regularly can reduce stress, hypertension, and breathlessness during pregnancy. It also helps with reducing pain during labour.

You can practice exercises like:

Belly breathing
Alternate nostril breathing
Panting
Pranayam

Tip: Breath slowly and take deep breaths from your diaphragm. Also, don’t hold your breath for too long and ensure you are comfortable while trying these exercises during pregnancy.

Exercises to Avoid During Pregnancy

Your healthcare provider is the best judge of which exercises to avoid during pregnancy. Some common contenders include:

Sports that involve contact, like basketball, hockey, martial arts, etc.
Activities that may cause you to fall, like cycling, horse-riding, etc.
Weightlifting, skiing, surfing, diving, and so on
Activities that involve high altitude and balance
Activities performed in hot temperatures or that heat up your body

Overall, safe pregnancy workouts don’t include anything that increases the risk of injury and abdominal pressure.

Do’s and Don’ts of Pregnancy Exercise

Do’s	Don’ts
Drink lots of water and other fluids.	Overexert your body and cause dehydration.
Wear loose-fitting clothes.	Let your body get overheated.
Try low-impact exercises like walking and stationary cycling.	Play contact sports or lie on your back for a long period of time.
Give yoga and pilates a try.	Avoid sit ups, crunches, and exercises that put pressure on your abdomen.
Include light exercises in your daily routine.	Avoid exercise when you’re feeling tired or feverish.

The key to safe pregnancy workouts is to listen to your body’s needs. If you feel active, exercise. If you don’t feel like working out on a specific day, listen to your body and rest.

Conclusion

Pregnancy is a beautiful journey that opens up your body to new possibilities. It is important to stay active during this time for a healthy, full term and smooth delivery experience.

Exercising regularly not only keeps your body fit and agile, it also protects your mind from anxiety and negative thoughts. This is essential for the holistic growth and development of your baby.

Consult your doctor to identify the best exercises based on your trimester and discuss any pain or discomfort you may face while working out. And before starting or changing an exercise routine, be well-informed to avoid any possible complications.

Onsurity brings all your healthcare needs under one roof and provides secure and instant access to medical and wellness benefits. For the best medical and insurance experience, request a free demo now!

FAQs:

1. Is it safe to exercise during pregnancy?

Yes, it is safe to exercise during a normal pregnancy. In fact, it is a great way to improve your physical and mental health during this period. If you have complications, consult a doctor before including any exercise during pregnancy.

2. What are the safest exercises to do at home during pregnancy?

Some of the safest exercises to do at home during pregnancy are walking, stationary cycling, yoga, pilates, pelvic floor exercises, squats, and other forms of light aerobic exercises.

3. When to start pregnancy exercise?

You can start exercising in 2nd trimester and 3rd trimester i.e. from 4th month stage of pregnancy. Make sure to start a new routine gradually and seek medical guidance before including any exercise in your daily life.

4. What exercises should I avoid during pregnancy?

You should avoid exercises that are too tiring, put too much pressure on the pelvic region, and have a risk of falling. This includes contact sports, weightlifting, gymnastics, high-altitude activities, diving, etc.

5. How often should I exercise during pregnancy?

The ideal frequency of pregnancy exercise is 30 minutes per day, 5 days a week. If you are starting new, start with 10-15 minutes of exercise daily, and gradually increase the time and intensity based on your comfort.

6. Can exercise during early pregnancy cause miscarriage?

No, generally exercise during early pregnancy does not cause miscarriage. In fact, it is recommended for healthy women with normal pregnancies to exercise regulary during this period. But make sure you consult a doctor to identify any risks of your exercise regime and plan accordingly.

7. Are there specific exercises for each trimester of pregnancy?

Yes, there are specific and simple pregnancy workouts for each trimester. These depend on your health, comfort, and energy levels. Typically, exercises like walking, swimming, stationary cycling, pelvic and abdominal exercises are perfect during the second trimester. In the third semester, you can walk, do yoga, pelvic strengthening exercises, and light core workouts.

8. What are the signs of stopping exercise during pregnancy?

The signs to stop exercising during pregnancy are vaginal bleeding, excessive fatigue, chest pain, dizziness, shortness of breath, swelling in limbs, heart palpitations, fluid leakage, and any unexpected unpleasant sensation.

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