Pregnancy Exercises

Overview

Pregnancy brings changes to the body, and regular movement can help improve comfort, strength, and overall wellbeing. The exercises below focus on building core strength, improving muscle tone, and providing stability—all essential for a healthy pregnancy. Do each move slowly, watch for signs of fatigue, and check with your healthcare provider before starting.

Wall-Based Chest Presses

Wall-based chest presses strengthen the chest and arm muscles. These exercises work the pectorals and triceps, which help with daily activities and upper body strength.

How to Do It

• Stand facing a wall, about arm’s length away, with feet hip-width apart.
• Place both hands on the wall at shoulder level, slightly wider than shoulder-width.
• Bend your elbows to bring your chest closer to the wall while keeping your back straight.
• Press back to the starting position.
• Start with a few repetitions and work up to 15 as you get stronger.

Tips

• Keep your back straight for core stability.
• Move slowly to avoid losing balance.

Benefits

• Builds upper body and postural muscles, helpful for lifting and carrying.

Supported Squats Using a Fitness Ball

Supported squats help prepare the body for labor and increase strength in the thighs and glutes. Using a fitness ball offers extra support and reduces stress on the knees and lower back.

How to Do It

• Stand straight with a fitness ball between your lower back and a wall.
• Place your feet shoulder-width apart.
• Slowly slide down the wall, bending your knees up to 90 degrees or as far as comfortable.
• Keep your heels flat on the floor.
• Return to standing by pushing with your legs.
• Aim for up to 10 repetitions.

Safety

• Hold onto a sturdy object or have someone nearby for balance.
• Only go as low as feels comfortable.

Benefits

• Strengthens legs and glutes, relieves back pain, improves circulation.

Raising the Legs for Core Strength

Raising the legs from a kneeling position improves core muscle tone and supports the lower back. This gentle exercise builds abdominal and back strength without stressing the joints.

How to Do It

• Get on hands and knees, wrists beneath shoulders, knees beneath hips.
• Lift one leg straight back, keeping it level with your hips.
• Hold for a few seconds, then lower your knee to the ground.
• Alternate sides.
• Gradually build up to 10 repetitions per side.

Tips

• Keep your core engaged for stability.
• Don’t let your back sag.

Benefits

• Supports the growing belly, eases back pain, and improves balance.

Climbing Steps for Lower Body Strength

Step-ups strengthen the legs and improve balance, both important during pregnancy. You can use a stair or a low, stable platform at home.

How to Do It

• Stand facing a step or low stool.
• Step up with one foot, then bring the other foot up to meet it.
• Step down and repeat, switching the leading foot each time.
• Keep your back straight and move at a comfortable pace.

Safety

• Use a nearby rail or wall for support if needed.
• Make sure the step is stable.

Benefits

• Strengthens legs and glutes, helps with circulation, and builds stamina.

Side Plank Variations for Stability

A modified side plank safely engages core and side muscles during pregnancy. This move promotes balance and tones the muscles on the side of the body.

How to Do It

• Lie on one side with legs straight, supporting your upper body on your forearm (shoulder above elbow).
• Stack your hips and knees.
• Raise your hips slightly off the ground, keeping your body in a straight line.
• Hold for several seconds, then lower back down.
• Repeat up to 10 times before switching sides.

Benefits

• Strengthens side muscles, improves core stability, and supports better posture.

Exercise	Main Muscles Used	Safety Tips	Target Benefit
Wall pushups	Chest, triceps	Go slow, keep back straight	Upper body strength
Squats/ball	Glutes, thighs	Use support, heels down	Prepare for labor
Leg raises	Core, back	Keep back neutral, alternate sides	Improve core tone
Step-ups	Legs, glutes	Hold rail/wall, steady surface	Boost lower strength
Side plank	Obliques, core	Stack joints, short holds	Balance, posture

Seated Supported V-Sit

A v-sit with back support gently targets the abdominal muscles. Using a balance trainer helps maintain form and reduces strain.

How to Do It

• Sit with your back resting against a flat-based balance trainer.
• Place your feet flat on the ground, arms extended in front.
• Lift one foot off the ground, keeping your lower leg parallel to the floor.
• Hold briefly, then lower and repeat with the other leg.
• Aim for up to 10 per side.

Benefits

• Strengthens deep core muscles.
• Supports pelvic stability and posture.

Sitting Balance V-Sit

Once comfortable, try a v-sit while sitting on a balance trainer to further strengthen core muscles without back support.

How to Do It

• Sit tall in the center of a balance trainer with feet flat and arms straight ahead.
• Lean back until you feel your abdominal muscles engage.
• Hold for several seconds, then return upright.
• Repeat up to 10 times.

Tips

• Keep movements controlled.
• Use support if needed for balance.

Benefits

• Builds core stability and endurance.

Single-Leg V-Sit

The one-leg v-sit focuses on each side of the core, enhancing balance and strength.

How to Do It

• Sit straight on a balance trainer, feet flat, arms out front.
• Lift one foot off the ground, lean back until your abs tighten, and hold.
• Lower your foot, return upright, and repeat with the other leg.
• Aim for up to 10 per leg.

Safety

• Try this move after mastering regular v-sits.
• Engage your core to avoid back strain.

Benefits

• Improves balance, targets abdominal muscles, and supports posture.

Rowing While Seated Using Resistance Tubing

Seated rowing with resistance tubing strengthens the upper back and arms, helping with posture and preparing for caring for a baby.

How to Do It

• Sit up straight on a chair or fitness ball with feet flat, hip-width apart.
• Place resistance tubing under the balls of both feet.
• Hold the handles with palms facing each other.
• Pull the tubing backward, squeezing your shoulder blades together.
• Release forward and repeat, working up to 15 repetitions.

Tips

• Move slowly and with control.
• If on a fitness ball, have someone steady you.

Benefits

• Strengthens back and shoulders, helps with lifting and feeding.

Resistance Tubing Row

1. Sit tall with feet secure on the tubing.
2. Pull handles back, squeezing shoulder blades.
3. Keep elbows close to the body.
4. Return to start with control.

Seated Dead Lift with Resistance Tubing

This exercise works the lower back and hips, helping reduce discomfort in pregnancy and strengthening muscles for after birth.

How to Do It

• Sit up straight on a stability ball or chair with feet flat and resistance tubing under both feet.
• Hold the tubing with palms inward.
• Lean forward from the hips toward your thighs, then slowly return to upright.
• Do up to 15 repetitions, increasing resistance if needed.

Safety

• Move smoothly and avoid locking your knees.
• If on a stability ball, ensure balance or have help nearby.

Benefits

• Strengthens the lower back and core muscles, helps with safe lifting.

Additional Tips for Prenatal Fitness

• Add activities like walking, swimming, prenatal yoga, and stationary cycling to mix core, strength, and aerobic exercise.
• Pelvic tilts, bird dog, and glute bridges can help with core stability and muscle tone.
• Avoid exercises that may cause falls or put too much pressure on the belly.
• Listen to your body: take breaks, stay hydrated, and stop if you feel pain or dizziness.

Summary Table: Core Pregnancy Exercises

Exercise Name	Focused Muscles	Repetitions
Wall-Based Chest Presses	Chest, triceps	Up to 15
Supported Squats (Ball)	Thighs, glutes	Up to 10
Leg Raises	Abs, lower back	Up to 10/side
Step-Ups	Legs, glutes	As able
Modified Side Plank	Obliques, core	Up to 10/side
Supported Seated V-Sit	Core	Up to 10/side
Seated V-Sit (Trainer)	Abs, lower back	Up to 10
Single-Leg V-Sit	Abs, obliques	Up to 10/side
Seated Row (Resistance Band)	Back, shoulders	Up to 15
Seated Dead Lift (Resistance)	Lower back, hips	Up to 15

Staying active during pregnancy helps support fitness, muscle strength, and preparation for labor. Always check with your healthcare professional before starting or changing your exercise routine during pregnancy.