So maybe easy pregnancy exercises are too easy and you don’t get much out of them. Hopefully, it’s because you’re already in shape and doing well.
So let’s take it up a notch. Here are some of the best pregnancy exercises to keep you strong.
Best Pregnancy Exercises Benefits
You already know the benefits of exercise, let alone when you’re pregnant or not. But the AWESOME thing about when you’re pregnant is that everything you do now will contribute to an easier birth. Plus your baby will be healthier too.
But a few things that you’ll notice about when you exercise can make a big difference.
- No back pain. Sure you’ll have little spurts here and there when your bones and ligaments are pushed around. But when your muscles are strong enough to hold them together, the added strain is lessened greatly.
- More energy. You may feel that you don’t have enough energy to exercise. Well honey, you have more energy than you think you do. And exercising will actually BOOST your energy levels and help you feel ten times better.
- Better sleep. This is true for anyone, pregnant or not. Our bodies can rest so much better when we’ve actively engaged them during the day.
- Less pelvic pain. You don’t have those sudden shooting pains and cramps that can cause you to just cringe and waddle to the bathroom to let some urine out for relief.
- Stronger squats. You’ll be able to move around better, pick things up and just take care of life easier because your legs are SO much stronger. No more falling over or hurting your back because you’ve incorporated squatting habits in your everyday life.
- Breathe better. Your lungs are more able to process oxygen for your body because you force them to expand and adapt to your exercise lifestyle. So you won’t have gasping moments as often when you walk up those flights of stairs.
- Easier labor and delivery. When you’re body is stronger, it can climb the mountain of its baby marathon without dragging you along through the dirt. Instead, you can climb right along with it and enjoy the view once the peak is reached.
- Maintain healthier weight. You won’t have to worry about other problems like obesity risks for your child. It will also be easier to lose your baby weight after your birth, always a plus.
So what can you do to get all of these benefits right now? Change up your routine to add in these exercises so that you increasing your strength and not stagnating with something your body can already handle just fine.
Weighted Squats
This is taking your basic squat up a notch and you’ll feel right away all of the muscle engagement that you didn’t have before. You can incorporate your kegels into these. There are also a few different variations and positions you can do to make them more difficult or not.
Once your belly gets big, doing these instead of a traditional squat will be easier and you won’t feel as compressed in the middle.
- Stand with your feet about two or 2.5 feet apart with your toes turned outward.
- Hold a weight, exercise ball, or kettle bell at your chest underneath your chin.
- Lower into your squat while keeping your back straight. You can lower to two different levels:
- Easier - Go all the way down to nearly touching the floor with your bum. Use your elbows to press the inside of your knees outward for better balance.
- Harder - Only go about half way down so that your quads are level with the floor.
- Hold your squat for a few moments, taking deep breaths.
- Breathe in deep without exhaling.
- Then contract and tighten your kegels, legs, and upper body. (It’s easier to contract your kegels with the Harder version.)
- Rise up out of your squat, keeping your back straight the entire time.
- Exhale as you come up.
(Sorry some of my images are a little blurry. Camera had a hard time focusing before I could beat the timer.)
Taking in deep breaths when you’re lowered helps stabilize your muscles and makes them work together better for bring you back up.
You may find that it’s actually easier to the Harder version of these squats when it comes to how flexible you are. The Harder and Easier refers to how much effort your muscles have to exert in order to do the squat in the first place. But when you’re more flexible, you’ll be able to sink all the way to the floor without much thought at all.
Work both options until you’re able to squat all the way down to the floor and hold there for a few minutes. You don’t have to have much weight at all either. Don’t expect to grab a 20-pound bell and be able to do 20 reps with it right off. Even just a 5-pound weight will make a big difference.
Another tip: eventually master these barefoot instead of with shoes. If you intend on squatting sometime during your pushing and birth, I doubt you’re going to be wearing your best running shoes. Your balance is a little different when you don’t have shoes on and you’ll want to be prepared to feel the difference.
Try this at home holding your toddler. Then ask your husband to do it-betcha he’ll fall over. 
When you can do these daily, say up to 50 squats with breaks in between the reps, you’ll be amazed at how strong you find you’re able to hold yourself up.
Pelvic Thrusts
These are an extension of doing pelvic tilts from a different angle. Though I still recommend doing a full round of pelvic tilts from your easier pregnancy exercises, these will add greater muscles strength from your butt and thighs than your lower back.
- Lay down on the floor with your knees propped up vertically.
- Place your arms and palms flat against the floor alongside your body.
- Pressing in the floor with your feet and upper back, raise your pelvis upwards as high as you can.
- Hold it there for a few seconds, squeezing your butt and pelvic muscles to hold yourself there.
- Then gently lower to the floor to rest. Then repeat until you feel a burning in your butt.
It’s helpful to relax your shoulders, neck and arms as much as possible when you do these so that your core takes all of the weight. Go slowly if you’re not used to laying on your back very much.
Running
Yes, you CAN run when you’re pregnant. When you keep your core strengthened, you don’t have to worry about everything bouncing around and banging all your innards out of place.
If you didn’t run much before you pregnancy, this may be a little too much for you. But even I find that walking just isn’t enough a lot of the time.
Your pace will be much slower and the distance you’re able to go likely will shrink. But that’s okay because you’re looking for getting your heart rate up and the movement, not the speed.
Honestly, 10-15 minutes is enough. Don’t expect the need to go for really long lengths of time if you’re just not feeling it. It will still be a big benefit, even for just ten minutes.
Go slow, wear appropriate clothing, and go when it’s cool so you’re not overheated. You’ll turn heads doing it.
If you find it isn’t enjoyable, move to the elliptical machine instead.
Thigh Press
This requires an exercise ball that’s been deflated a bit. I haven’t tried it with a peanut ball, but it may work okay with it if you have one.
- Laying flat on your back and knees propped up, place the ball between your thighs as low as it can go.
- Lifting your feet up off the floor, squeeze the ball with your thighs and hold it in place for a few seconds.
You can do as many reps with this as you like. I find that just 10 squeezes get my thighs and groin burning easily.
Relax your upper body, arms and abs while you do this so that all of your efforts are concentrated on your inner thighs. Doing these will increase your ability to do your squats more effectively. Plus your pelvic floor muscles will be better supported from the inside, rather than just the outside.
Full Planks
Elbow planks are great for when you’re recovering post pregnancy. But right now, your belly may be really big and just touching the floor when you’re supported by your forearms.
This way allows your entire body to still be engaged with plenty of room for your belly to hang.
- Start on your hands and knees.
- Prop yourself up on your palms so that your arms are straight and 90 degrees from the floor. Move your feet back or forward as needed to achieve this angle.
- Prop your feet up on your toes about a foot apart, whatever is comfortable. Your legs don’t have to be very wide at all.
- Keep your body straight as much as possible, holding every muscle needed to keep you upright.
- Turn your hands outward just a little and squeeze back into your shoulders like you’re trying to hold a piece of paper up with your armpits.
- Then to further engage your muscles, arch your upper back just a little bit so you feel your entire core work harder.
- Hold this for up to 20 seconds.
The great thing about planks is that you’re working nearly every muscle in your body, especially through your core. When your core is strong, it can support your pregnancy belly so much better that you don’t have all the aches and pains associated with a weak center.
Don’t worry about doing many of these, one after the other. You can work in just two or three throughout your entire exercise routine.
Ah! Don’t you feel great now? You probably feel tired already just reading about it. Now you can move onto stretching out those muscles so they don’t stay tight.
If you’re still having back pain after maintaining a good routine with these exercises, you may be able to get a little more support with a belly band.
How An Upsie Belly Band Supports You Best
And you don’t have to do every single one of these every day. You can change it up. Jog one day with some squats. Then do some yoga and all the others the next. It’s up to you how you feel and what works best for you. I never do the same exact thing two days in a row; keeps it fresh and more enjoyable.
What exercising works well for you mommies out there?
What a wonderful post. It is obvious that a lot of these exercises involve strengthening the core muscles around the tummy and back. This absolutely makes sense, as that’s where you’ll lose your shape after the baby is born. I believe all the exercises you’ve listed are just as beneficial whether your pregnant or not. Great work!
They’re certainly great for anyone, pregnant or not. I do have post delivery exercises that are a bit more gentle on a recovering mommy, but they can be worked right into these same strengthening exercises here too. Remeber though, it’s more about keeping a figure.
Thanks Todd!
Your site is full of informative stuff! I haven’t been lucky enough to experience children yet but when I do I will keep all your tips in mind. I had no idea the link between exercising while pregnant and how helpful it is to you and the baby! I honestly thought exercising while pregnant sounded awful but you show it can be fun and rewarding!
It is SO rewarding! When I miss a day I normally exercise, or even just wait to exercise until too late in the day, I can feel it and I’m just worse overall. And every time you exercise it’s doing the same excellent benefits for our baby as well. If you do even just one thing for your birth, exercise would be it. It’s like running a marathon-did you train for it? Sure, you can run a marathon without training, but it will be terrible without the preparation. Same goes for childbirth. Thanks for your comment, Serena!
Sarah, first off, I do think if unfair just to think that your site is only addressed to pregnant mums. I thought that if should be for anyone interested in learning about it.
More so, if the husbands are educated about the importance exercises to their lovely pregnant wives.
When we are educated we will motivate and encourage our pregnant wives to exercise and hence keep them healthy and the babies safe and healthy too.
You make a good point, Emmanuel. But in my experience, most husbands don’t bother with wanting to be informed about their wive’s habits, choices and preferences about her pregnancy and childbirth. Not to say there aren’t any at all, but it’s just a commonality.
But I DO encourage husbands and fathers to become completely involved in their wive’s decisions and that as a couple, you make choices together. A husband is a wife’s best support, and vice versa. Thank you for your comments.
Hi Sarah,
Once again a wonderful article and I bookmarked it too. Although I am over my time giving birth, these exercises are great for every woman at any age.
I have some physical challenges at this time and I can see myself trying out some of your suggested exercises to gain back some strength again.
As a former nurse I also do know of the importance to strengthen the pelvic floor since many women experience some light form of bladder incontinence during pregnancy, which also can stay with them even afterwards.
I really like how everything is so easy explained and I am confident I can do it.
Thank you
Sylvia
I’m glad to have been helpful. The best ways to strengthen your pelvic floor are from squats and kegels, and both are talked about in my easy pregnancy exercises post as well, if you’re just starting out.
Muscle strengthening is so important for us women too. Many just focus on losing weight and burning calories through cardio. But actually, building muscle burns more calories that just cardio alone. So it’s god to implement all sorts of different types of exercise for a more balanced body.
Thanks Sylvia. It’s always nice to hear from you.
Hi Sarah!
You almost make me want to get pregnant just so I can try these exercises out while being pregnant! ALMOST!
I do however have a bestie who is expecting this October. She is well in her 7th month and although she does take yoga, I will share your site with her! When I did have my babies approximately 10 years ago, I experienced tearing during both births. Will these exercises help prevent tearing during labor?
Mel
I tore both times as well. There are many factors that contribute to tearing, sometimes resulting in an episiotomy y that is necessary. But these sorts of exercises will not necessarily contribute to the lack of tearing.
What will are things like how you’re pushing , whether your breathing baby out or not, your position while the baby is descending, if they’re posterior or not. I encourage mothers to do the best to keep their baby NOT posterior, breathe their baby out, and do perineal massage beforehand.
That’s a load of info, but there are so many factors that you have to attack it from all angles. Thank you for asking. Let me know if you have any other questions. Thanks Mel!
Having had a few roommates who were pregnant I can sympathize with the need for exercise when your pregnant. The worst thing you can do when pregnant is just sit around and eat a lot.
I guess, though, that the same thing goes for old men like me who just sit around and eat a lot. I look more pregnant than my roommates did.
I think I’ll try some of these exercises myself.
Gary
LOL, thanks for sharing, Gary! Feel free to try something easier if you’re just starting out, like walking. Thanks for your comment! :
Hi Sarah,
These are some really awesome exercise routine for pregnant women. I know one that particularly works - squats.
When one of my girlfriend was pregnant, she did a lot of squatting even while at work. Her mom told her it would help. I, being the skeptical then, thought it was a little extreme.
As it turns out, her delivery was a quick one. Even the nurses were amazed. Now, I am practicing good squatting habits like you said, to build that much needed muscle strength when the time comes.
I’m glad they worked well for your friend. Sometimes I’ll even move my chair out of the way and squat in front of my computer for a few moments here and there. It always seems to freak out a coworker walking by, thinking that I’m in labor or something.
There are ways you can incorporate your squatting into everyday routines that I encourage you to look at, Cathy. It will reinforce your strength even more. Thanks for your comment!
Wow..i love this article. this is truly amazing. I never knew pregnant women could do such rigorous exercises during pregnancy.
I know a lot of women who will enjoy this exercise routine.
i like the way you have used pictures to illustrate your points. It makes understanding what you are describing easier.
i am really impressed. Nice post
If a mother didn’t have an exercise routine before her pregnancy, then doing something easier is more recommended to start. But YES, any active mother can continue doing nearly the same things she did before getting pregnant. Thanks for your comment, Fidel.
Hello Sarah, thank you for this good article, I already bookmarked your page, I wish I would have seen it before, my baby is now 8 months, I didn’t know what to do when I was pregnant and I was afraid that those kind of exercises are not good when pregnant but it was a mistake. The natural birth took long and I really suffered but Thank God now I know where I will check when pregnant again. blessings,
Charlotte
It’s incredible what your doctor won’t tell you is best, right? The only exercises that I won’t do during pregnancy are lunges and crunches, they’re just riskier and terribly uncomfortable too, along with the other activities you should avoid, like scuba diving. But really, you can do pretty much everything you’ve done before, especially if you were already active before.
Some women are criticized by ignorant observers because they continually exercise and do what’s best for them and their baby through their pregnancies. If there is ever a next time for you, Charlotte, feel free to try anything that makes you feel well. It’s helping your baby too. Best!
I love your site and your theme fits really well with your niche. When I was pregnant and that was a long time ago lol I walked loads and loads. I was a runner in my pre-pregnancy days and never new you could run while pregnant so I stopped and have never restarted. Seeing this article brought back many memories. Fab article and I’ll make sure my own children exercise properly when they’re expecting.
Hi Sharon! Who says you can’t even start running now?
I certainly can’t run like I used to in high school and college, but I’m sure still able to get out and do some slow 15-20 minutes stretches if the day is right. Thanks for your comment!
I think you’re right Sarah, I’ve actually become quite lazy now. I get carried away working because I love it too much lol. Hope your well in all that you do, blessings
It’s hard for me some days too. I love working on things that push into my exercise time a lot. Thanks! God bless you and yours too.
The exercise I like the best when I was pregnant was the pelvic tilt. For me it felt comfortable and easy to do. As for running oh no.
I never did planking when I was pregnant, but I can see the benefit of doing those. The ball, we didn’t have back then, but that would be a great exercise to try if I were pregnant.
My favorite exercise when I was pregnant was walking. Great tips!
With my second boy , I walked and hiked a lot and really enjoyed it. If anything, mothers can walk when they’re pregnant and it makes a tremendous difference. I’ve sadly known mothers that really just sit around all day because they’re in pain, thinking that moving will not help. But it DOES. Thanks for your comment Evelyn!
I wish this site was around 20 years ago when I was pregnant. Back then the internet was not huge and a limited number of homes had computers. I had to rely on the advise of doctors, friends and pre-natal classes. We have certainly come along way since then. this site is a must see for soon-to-be mothers.
Thanks, Brenda. I appreciate your kind words. Feel free to share!