This article will discuss what healthy exercises are during pregnancy and what to avoid. I have some experience with pregnancy; when I was pregnant with my daughter, I knew that exercising as part of my daily routine because I already felt exhausted and ready to throw in the towel.

However, with time and patience, I learned that getting healthy is a positive force that can bring back a great deal of energy to my day-to-day activities.

For this reason, I recommend that pregnant women move their bodies, whether by walking, dancing, doing yoga, or even working out at the gym.

The following exercises can help you feel better and more comfortable during your pregnancy. I also offer yoga and other mind-body classes to support pregnancy and delivery.

Building strengthwoman wearing black shirt sitting on green yoga mat

The most important part of this exercise is to keep your heart rate up by breathing in and out deeply and move to the beat of your own music. This is what will keep your heart rate up and motivate you to continue to keep going.

You can count out loud or in your head as you move, and if you want to add a little bit of intensity to your movements, you can start with the American Heart Association’s low-impact exercise.

Squatting

Place your hands on your knees and squat down as if sitting in a chair. When you are in a squat position, bring your knees to your hips, or over your belly, instead of your thighs.

This will take you into an abdominal breathing pattern that can be challenging but doable. You aim to sit down from the bottom out.

You will feel your pelvic floor get tighter, and your muscles will be challenged. Breathe in, and then hold the breath.

Breathe out as you rise back up.

Recommended women’s workout moves

  • Squat jumps (starting with toes on the ground, go to the knee, return to the knee, then to toes)
  • Knees to elbows
  • Zig-zag push-ups (starting with your knees on the floor, then over your belly, return to knees, and so on)
  • Shoulder dips (start with your head on a hand, your elbows on your knees, and your hips in the air)

Turn it up!

Recommended bodyweight exercises

  • Beach ball or a medicine ball
  • Ball slams
  • Tongue pops
  • Jump rope
  • Run around the room
  • Jump on the step
  • Skip rope

Place your hands on your hips and squat as if sitting in a chair. When you are in a squat position, bring your knees to your hips, or over your belly, instead of your thighs.

This will take you into an abdominal breathing pattern that can be challenging but doable. You aim to sit down from the bottom out.

You will feel your pelvic floor get tighter, and your muscles will be challenged. Breathe in, and then hold the breath.

Breathe out as you rise back up.

Balance (boat pose)Time to mediate.

Beautiful magical sunset moment in TLV.

If you’re starting your pregnancy with back issues, this is the easiest exercise to do to strengthen the back of your legs. Sitting in a low chair with your feet and knees together, lean back as much as you can.

Your back should be straight but not too tall. Raise your hips as high as you can.

Your pelvis will come forward, so your lower back will also be behind you. You can keep your shoulders as low as possible as well.

If you find it difficult to do this exercise, sit in the chair, bend your knees, then sit down.

Hamstring stretch

Sit with your feet flat on the floor and your knees bent. Stretch your hamstrings forward, straightening your legs and keeping your spine long.

Be careful not to hyperextend your lower back. Keep your back neutral and relax the sides of your spine as you move.

Hold the stretch for 3 to 5 breaths.

Bodyweight squat

Like the hamstring stretch, squat as much as you can with your feet in line with your hips. When you are in the bottom out position, slowly lift your pelvis to the sides to open the front of your hips.

Your back should be straight. Hold the stretch for 3 to 5 breaths.

Bicycle knees

Lie on your back with your legs extended to the side and your hands under your shoulders. Start to lift your hips and extend your legs out.

Try to keep your back neutral and relax the sides of your spine as you move.

As you return your body to the starting position, you will feel your back rounding. Hold the stretch for 3 to 5 breaths.

Hamstring stretch (do not overshoot or tension your pelvic floor)

Lie on your back with your legs extended to the side and your hands under your shoulders. Start to lift your hips and extend your legs out.

Try to keep your back neutral and relax the sides of your spine as you move. As you return your body to the starting position, you will feel your back rounding.

Hold the stretch for 3 to 5 breaths.

Pelvic twistYoga beautiful

Lay on your back with your knees bent and feet on the floor. Relax your head and neck and let your pelvis sag slightly.

Tighten your abdominal muscles to keep your pelvis from being too tilted. Hold for 3 to 5 breaths.

Bodyweight squat with side angle twist

Stand with your feet a few inches wider than your hips. Bend forward, extend your right leg toward the ceiling, and then bend your left leg to the side.

Try to keep your feet parallel but not too close to each other. Hold for 3 to 5 breaths.

Chest spread

Lay on your back with your arms at your sides, palms facing upward. Bend your knees to lift your chest off the floor as much as you can.

Push your knees out to the sides, lift your hips as high as possible, and keep your feet under your shoulders. Hold for 3 to 5 breaths.