5 Simple Pregnancy Exercises for Every Trimester

Pregnancy Exercises

Working out on a consistent basis while you’re pregnant is one of the most important things you can do for the health of both you and your growing kid. However, despite the fact that you may have been used to strenuous workouts before becoming pregnant, this does not imply that the activities you perform now need to be difficult or even complicated.

Stay Active Pregnancy experts are in agreement that it is crucial for expectant mothers to keep moving during their pregnancy. People who exercise while they are pregnant experience reduced back discomfort, greater energy, a more positive body image, and a quicker and less painful recovery after giving birth.

Maintaining a healthy level of fitness throughout pregnancy does not need a significant time commitment or expensive equipment. The following exercise routine is straightforward, can be performed within the comfort of one’s own home, and can be done without risk at any stage of pregnancy.

Always perform the exercises in the sequence that they are given, and for optimal results, try to complete the routine once every other day. Before beginning this or any other workout regimen while pregnant, you should always check in with your prenatal care physician.


Position yourself so that you are standing perpendicular to the back of a solid chair with the hand that is closest to the chair resting on the back of the chair. Keep your feet parallel and hip-distance apart.

Pull your belly button in toward your spine while bending at the knees and toes to create a 45-degree angle. You should squat down by bending your knees and bringing your torso as close to the floor as you can while keeping your back straight. Returning to the beginning posture requires you to straighten your legs. Perform multiple repetitions of this.

Increases the strength of the quadriceps, hamstrings, and butt muscles (also improves balance)

Thighs that Lie Laterally, Both Inside and Outside

Lie on your right side with your head propped up by your right forearm. Bend your right knee to a 45-degree angle, while keeping your left leg straight. Put the arm that is not supporting you on the ground for support. Repeat the movement while lifting the left leg to around hip height.

After that, bend your left knee and place it for support on top of a stack of cushions. Lift your right leg as high as you can go while keeping it straight for the repetitions. The motion is repeated while switching sides.

Core and inner thigh strength are improved by this exercise.


Get on your hands and knees, and position your arms so that they are immediately beneath your shoulders. Raise your knees and then extend your legs behind you in a straight line until your body is in this position. You shouldn’t round your back, and you shouldn’t allow your stomach drop.

Start by holding for one to two breaths and gradually work your way up to five breaths.

Specifically, the core, the arms, and the back

Twist and then Lift

Place your feet flat on the floor, your arms by your sides, and your back straight by sitting on the edge of a solid chair. Keep your hands facing your body and a weight weighing between 5 and 8 pounds in each hand. You should flex your elbows so that the angle formed by your arms is 90 degrees.

The next step is to raise the weights to shoulder level while maintaining a bent elbow position. You should first bring your arms to your sides, then bring them back up to their starting position. Perform multiple repetitions of this.

Biceps and shoulders get a boost from this move.

Row with One Arm

Place your right knee on the seat of a stable chair while keeping your left foot planted on the ground. Place your right hand on the seat of the chair while bending forward so that your back is parallel to the floor. Keep your left hand on a weight weighing between 5 and 8 pounds, with your arm extended down and in line with your shoulder, and your palm facing inward.

Raise your left elbow and bring your arm up to a 90-degree angle to complete the movement. Maintain this position, and then go back to the starting position. After completing the prescribed number of reps, switch sides.

Back, biceps, and triceps are all strengthened by this exercise.

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