5 Great Exercises to Perform During Pregnancy

Written by Therapydia Physical Therapy


We all know of the many benefits of exercise—improved overall health, energy, mobility, etc.—but how are these benefits affected during pregnancy? Does carrying a child change how the body reacts?

We’re going to explore how exercise changes with pregnancy and provide some tips and guidelines for pregnancy exercises. Even though your body is changing, that doesn’t mean exercise has to stop or that its benefits are lessened. In fact, pregnancy exercises can be as important – if not more so – at this time! .

Body Changes During Pregnancy Affect How You Exercise

During pregnancy, a hormone called relaxin is released which, among other functions, causes the body’s ligaments to relax. This is good for the pelvis during pregnancy and delivery but can make the body more susceptible to joint injuries (such as ankle sprains) due to the increased laxity. This is why performing certain strengthening and stability pregnancy exercises both before giving birth and beyond can be so beneficial.

Seeing your physical therapist prior to and after pregnancy is a great injury and pain prevention step to take as it allows you to learn the best pregnancy stretches and exercises for your body and lifestyle.

The Benefits of Exercising

The increased heart rate experienced during exercise while pregnant is good for overall blood flow throughout the body which, in turn, helps the developing baby. A huge bonus of keeping active while pregnant is that you’ll build overall muscle strength which will help your body to support the normal weight gain of pregnancy. Pregnancy exercises can also help to maintain healthy blood pressure and blood sugars.

Pregnancy Exercise Guidelines

So, how much should a healthy pregnant woman exercise? The truth is, pregnancy exercise guidelines vary and the answer depends largely on how active the woman was prior to getting pregnant.

The typical advice is that a woman should keep up her current level of activity. For example, if she’s used to going to the gym five days per week performing cardio and strength training, then it’s a good idea to keep that up.

On the flip side, if a woman has not been active, then pregnancy is a good time to make exercise a priority in her life, albeit gently. (Word to the wise: If you haven’t done a particular form of exercise or activity but want to start while you’re pregnant, it’s advised to consult your OBGYN or physical therapist prior to commencing pregnancy stretches or exercises.)

It’s good to at least keep up moderate activities to avoid excessive weight gain, low energy levels or other musculoskeletal issues associated with pregnancy. Something as simple as walking daily can carry massive benefits for your health.

What’s really important though is not to over-do it. It’s actually not a bad idea to use a heart rate monitor to make sure that your body is okay with the level of aerobic activity. Too much exercise can increase the risk of injury (mainly due to changes in the ligaments) so trusting your instincts is key.

If a certain pregnancy back exercise or another type of activity doesn’t feel right, causes pain or discomfort, or if you have trouble breathing, it’s important to stop and consult your OBGYN or physical therapist. If you’re looking to keep your body moving while pregnant, the following pregnancy exercises you can do at home are a good place to start:

TrA (Transverse Abdominis) Abdominal Set

This pregnancy exercise targets your deepest abdominal layer. This muscle acts like a corset for your lumbar spine and pelvis. Learning how to contract this well by practicing the above pregnancy exercise in your second or third trimester will enable you to contract your "core" and feel more stable throughout the day with your activities.


Lie with hips and knees bent. Slowly inhale and then exhale. Pull navel toward spine and hold for 3-5 seconds. Rest for 5 seconds. Repeat 10 times.

Bird Dog

This pregnancy stretch covers a lot of key muscles for postural health while promoting healthy spine motion. It predominantly targets your cervical, thoracic and lumbar paraspinal muscles.


Start on hands and knees with a flat back and a tucked chin. Extend one leg while raising the opposite arm. Don't let your back arch or your hips twist. Pretend you're balancing a glass of water on your low back. Keep your abdominals tight. Hold for 10 seconds. Repeat 10 times, switching from side to side and keep your movements slow and controlled.

Standing Row

This pregnancy back exercise targets your upper back muscles while cueing good scapular mobility and position for healthy posture. A resisted row also forces you to sue your abdominal muscles to stabilize and support your back. This is a great pregnancy exercise for the third trimester in order to improve strength to counter your expanding belly.


Stand tall with your feet shoulder width apart and your knees slightly bent. Anchor a resistance band or tube around something at about waist height. Holding the two ends, face the anchor and slowly pull your arms back while squeezing your shoulder blades together. Slowly release. Repeat 15 times. 2 sets.

Wall Sit

This exercise predominantly works your quadriceps muscles. This is a great pregnancy exercise for at home to get your legs strong throughout your term. Strong legs help to support your back as well as make walking, stairs, sit-to-stand and squatting easier.


Leaning on a wall, slowly lower buttocks until thighs are parallel to the floor. Put your weight through your heels. Keep an upright posture with your shoulders against the wall. Hold for 15-30 seconds. Tighten thigh muscles and return. Rest for 30 seconds. Repeat 3 times.


This pregnancy exercise targets the gluteus medius which is a very important hip stabilizer muscle. It helps keep our pelvis stable and level with walking. It also indirectly supports the low back and reduces stress to the low back with walking and running.


Exercising is good for all of us and when you’re pregnant, it can make you a lot more comfortable (plus, it’s good for the developing baby for so many reasons!). If you have more questions about pregnancy exercises or guidelines, use the BetterPT website or mobile app to find a suitable physical therapy clinic near you. You can request appointments with quality clinics like Therapydia Physical Therapy and feel great during pregnancy!

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