Exercising when pregnant

strong mums = Strong babies

Having a regular workout regime during your gestation period is important for a number of reasons, not only for you, but for your babies health.

If you were active before your pregnancy, it is important to maintain your physical fitness and make adjustments to your workout where possible to accommodate the natural changes in your body. If you are comfortable and you have your doctor’s approval, you can continue with your current exercise routine. That said, low impact exercise is always recommended to prevent complications.




Fitness experts and healthcare providers agree that swimming is the best practice and one of the safest forms of exercise for pregnant women. It is recommended since it is non load bearing and works on multiple large muscles groups simultaneously while having excellent cardiovascular benefits. It also makes working out feel easier since the water supports your body making you feel lighter.

Walking keeps you fit without causing harm to the knees and ankles making it a safe cardiovascular exercise during your pregnancy. It is also convenient, since it can be done everywhere and does not require the use of equipment or a trainer. Walking can be done throughout the pregnancy even till the very end and is a great way to prevent back pain, increase mobility and de-stress.


Pre Natal Classes

These classes are specifically designed for pregnant women and are a mixture of cardio, strength and postural correction exercises. You will be amongst other pregnant women and can share your experiences of keeping fit while pregnant. This can be a great way to learn about your limitations and what you can and can’t do. Ensure the instructor is fully certified in pre-natal training and only perform exercises you are comfortable with.



Stretching & Pilates

Yoga maintains muscle tone, improves flexibility and causes no harm to the joints or your baby. It can also be a great way to relive back pain should you be suffering. Yoga focuses on breathing and relaxation, which is really important for a mum who might be stressed or feeling a bit of anxiety. Being non-load bearing, Yoga is a great choice.

Staying limber and keeping your body mobile is really important during your pregnancy. Lower back pain can creep in with changes in body weight and posture. Stretching and in particular Pilates can help maintain correct postural alignment through stretching and strengthening key muscle groups which play a part in keeping your posture correct.


Weight Training

Keeping it light is key here. There is nothing wrong with lifting weights just ensure they aren’t heavy. Straining to lift anything should be avoided at all costs. A light set of dumbbells, a resistance band and a physio ball is all that is needed and these can really help keep muscle tone all over the body.

*Before undertaking any form of exercise while pregnant it is always advisable to speak to your physician first*


Author: Claire Trojkovic
Author Bio: Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.