sign in 
Medical
Pregnancy Fitness Made Simple: 10 Exercises Every Mom-to-Be Should Try
Staying active during pregnancy not only prepares your body for labor but also boosts energy, reduces stress, and supports your baby’s healthy development. Here are the top 10 exercises for a safe and healthy pregnancy.
.jpg)
Pregnancy is a transformative phase that calls for mindful movement rather than intense workouts. Leading organizations like the American College of Obstetricians and Gynecologists (ACOG) and the World Health Organization (WHO) emphasize that regular, moderate exercise during pregnancy is not only safe but highly beneficial. A 2019 study published in JAMA Network Open found that prenatal exercise significantly reduced the risk of gestational diabetes and excessive maternal weight gain.
Other research, including a 2013 review in Clinical Obstetrics and Gynecology, suggests that maternal physical activity can positively influence fetal brain development and lower the baby’s long-term risk of obesity. Ayurveda, on the other hand, emphasizes gentle exercises and yoga asanas that balance Vata dosha (the energy most affected during pregnancy) and support mental calmness.
Related Story: How Much Physical Activity Is Ideal For Pregnant Women
Here’s a list of 10 must-do pregnancy exercises to keep you healthy and prepare your body for childbirth.
1. Walking
- Why it’s good: Improves circulation, reduces swelling, and helps maintain healthy weight gain.
- Ayurveda says: A daily walk in the fresh air balances Prana Vayu (life force energy) and reduces fatigue.
- Pro tip: Aim for 20–30 minutes of brisk yet comfortable walking daily.
2. Prenatal Yoga (with modifications)
- Why it’s good: Enhances flexibility, reduces stress, improves breathing, and preps the pelvic floor.
- Ayurveda says: Asanas like Baddha Konasana (Butterfly Pose) and Vajrasana aid digestion, ease pelvic stiffness, and calm the mind.
- Pro tip: Avoid deep backbends, inversions, and lying flat on your back after the first trimester.
3. Pelvic Tilts (Cat-Cow Stretch)
- Why it’s good: Relieves lower back pain, strengthens the spine, and improves posture.
- Ayurveda says: Gentle spinal movements harmonize Apana Vayu, crucial for smooth delivery.
- Pro tip: Practice on all fours, arching and rounding your back slowly with breath awareness.
4. Squats
- Why it’s good: Strengthens legs, opens hips, and preps the pelvic floor for labor.
- Ayurveda says: Encourages natural alignment of the pelvis and eases delivery.
- Pro tip: Do wall-supported squats to avoid pressure on the knees.
5. Glute Bridges
- Why it’s good: Strengthens the glutes, hamstrings, and lower back, which helps relieve pelvic pressure and supports better posture during pregnancy. It also engages the core gently without straining the abdomen.
- Ayurveda says: Toning the hips and lower back improves stability of the pelvic region, supporting easier labor and smoother postpartum recovery.
- Pro tip: Place a cushion under your upper back if lying flat feels uncomfortable in later trimesters.
6. Gentle Stretching
- Why it’s good: Prevents stiffness, reduces muscle cramps, and eases body aches.
- Ayurveda says: Slow stretches regulate dosha balance and improve energy flow.
- Pro tip:Stretch arms, legs, and neck daily but avoid overstretching.
7. Side-Lying Leg Lifts
- Why it’s good: Strengthens hips, thighs, and core while being pregnancy-safe.
- Ayurveda says: Supports blood circulation in the lower body and prevents swelling.
- Pro tip:Lie on your side, lift one leg slowly, hold, and lower—repeat 10 times each side.
8. Deep Breathing & Pranayama
- Why it’s good: Improves oxygen supply to mother and baby, reduces stress, and aids sleep.
- Ayurveda says: Anulom Vilom (alternate nostril breathing) balances Prana and calms anxiety.
- Pro tip:Avoid strong breath retentions—stick to slow, rhythmic breathing.
9. Swimming or Water Aerobics
- Why it’s good: Reduces swelling, relieves back pain, and supports the body with minimal strain.
- Ayurveda says: Gentle water-based exercises promote cooling and grounding, especially helpful in Pitta imbalance (heat-related symptoms like acidity or swelling).
- Pro tip:Stick to light swimming, avoid diving or hot tubs.
10. Prenatal Meditation & Relaxation Exercises
- Why it’s good: Reduces cortisol (stress hormone), improves emotional well-being, and prepares for labor mentally.
- Ayurveda says: Meditation balances Sattva guna, ensuring a calmer, happier pregnancy.
- Pro tip: Practice guided meditations or visualization daily for 10–15 minutes.
Pregnancy is not the time to push your physical limits, it’s about gentle strengthening, flexibility, and mindfulness. Incorporating these 10 safe pregnancy exercises, can ease discomfort, prepare your body for childbirth, and nurture a deeper connection with your baby. Always consult your gynecologist before beginning any exercise program during pregnancy as every body and every pregnancy is unique.
Unlock insider access to the best movement plans for free! Sign up today.
Related Services
When you’re looking to take your exercise regime to the next level, head to UR.Life Studio. Get a personalised health risk assessment done by the URLife health experts.
Get a comprehensive range of wellness services promote optimum well-being for unique holistic health and customised rehab programs based on health conditions.
Enhance your proactive fitness experience with URLife fitness program.
EXPLORE MORE
.jpg)
Did you know that there is a little-known compound that helps regulate your brain’s memory and stress reactions? Here’s what a recent study has unveiled
Routine blood sugar tests don’t tell the full story. Learn why insulin resistance can hide behind ‘normal’ results and the symptoms you should never ignore.
It’s not about lowering on number; it’s about knowing the right ones.
Hypertrophic cardiomyopathy (HCM) is often called a “silent killer”, striking without warning and sometimes leading to sudden cardiac arrest in young adults. Here’s what you need to know..
