Exercises to Support your Pregnancy Journey

You will likely never forget the exhilaration you felt when you saw those two blue or pink lines appear. You may be wondering what must change and what may remain the same now that you're pregnant.

The glad tidings? Staying active is the key priority for the next nine months.

And we've got you covered whether you want to continue your existing fitness programme or begin a new one. Here is everything you need to know about remaining active throughout pregnancy and doing some best pregnancy exercises, from cardiovascular and strength training to stretching and core routines.

Safe Exercises during Pregnancy: Cardio throughout each Trimester

During all three trimesters, walking, swimming, running, and stationary cycling are some of the safe exercises and recommended cardiovascular exercises.

Follow the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans, which encourage at least 150 minutes of moderate-intensity aerobic activity each week, unless your doctor has instructed you otherwise.

The Best Pregnancy Exercises to Perform During the First Trimester

The initial three months of pregnancy may be an emotional roller coaster. From exhilaration and pure excitement to anxiety, worry, and even terror as you begin to understand that you are responsible for nurturing, developing, and protecting this small human-to-be. These are some of the best pregnancy exercises to perform during the first trimester.

Pelvic Curl

  • Lie on your back with bent knees and flat, hip-width apart feet on the ground.
  • Inhale deeply to prepare, then exhale as you tuck your pelvis (your "hips") so that your spine leaves an impression on the floor.
  • Maintain the tucked posture as you continue to exhale and roll through the action, rising your spine one vertebra at a time out of the imprint.
  • Stop when your shoulder blades are reached.
  • Exhale as you fold your body back down, placing one vertebra at a time back onto the floor, until you reach your starting position on the back of your pelvis (or "hips," as many people refer to them).
  • 12 to 15 repetitions. For increased difficulty, bring your legs completely together.

Pelvic Brace

As long as you do not develop pelvic floor symptoms such as painful intercourse or urine urgency, continue doing this throughout your pregnancy.

  • Lie on your back with bent knees and flat, hip-width apart feet on the ground.
  • Establish a "neutral" position for your pelvis and low back. Ensure you are resting on the back of your pelvis and generating a tiny gap in your lower back to locate this (your back should not be pressed into the floor).
  • Inhale to prepare, then exhale to conduct a kegel contraction by closing the openings with gentle pressure (the urethra, the vagina, and the anus). Observe as you complete this contraction how your lower abdominal muscles desire to engage.
  • Using the Kegel, drag the lower abdominals in slightly. Inhale, relax the abdominals and pelvic floor, and repeat contractions while exhaling.
  • Once or twice each day, perform 2 sets of 8-15 repetitions of 3-5 second holds.

Kneeling Pushups

This exercise promotes both core and upper body strength.

  • Lying on your stomach, push up onto your hands and knees while maintaining the position of your knees behind your hips.
  • As you inhale, contract your abdominals (the pelvic brace) and then slowly drop your chest toward the floor.
  • As you press back up, exhale.
  • Start with 6-10 repetitions and progressively increase to 20-24.

The Best Pregnancy Exercises to Perform During the Second Trimester

Once you realise you're in this for the long haul, you may experience an increase in energy and a sense of peace over the next several weeks. This is the trimester when many women report feeling the greatest, making it an ideal time to focus on workout sessions.

As the uterus grows larger in the second trimester, you must be extra cautious with physical exertion. Activities that should be avoided during the second trimester include those with a high impact, such as leaping, running, balancing, or tiredness. It means you need to perform some safe exercises during this pregnancy phase. You should also avoid exercises that require you to lie on your back for lengthy durations.

It is advised that expectant mothers continue to concentrate on stability strength, with an emphasis on the inner thighs and glutes, since the core foundation has been built and things are beginning to move and expand even more at this stage.

Incline Pushups

  • Face a ledge or railing and lay your hands on the surface shoulder-width apart.
  • Return your body to a plank position with a straight back by taking a few steps back.
  • Bend your arms and steadily lower your chest toward the railing or ledge as you bend your elbows.
  • In order to return to the beginning position, straighten your arms.
  • Perform two sets of 10-12 reps.

Hip Flexor and Quadriceps Stretch

Due to posture changes, the second trimester is the optimal time to start a stretching regimen that targets the hip flexors, quadriceps, low back, and calves.

  • Assume a position of half-kneeling on the floor. Place your right knee on the floor and place your left foot flat on the floor in front of you.
  • Maintaining a tall, upright stance, lunge towards your left foot until you feel a stretch at the front of your right hip and thigh.
  • Hold for thirty seconds, then release and repeat twice more.
  • Alternate sides and repeat.

Side-lying Leg Raises

To prepare for your shifting centre of gravity, it is essential to strengthening the muscles that aid with balance and pelvic stability.

  • Lie on your right side with your knees bent and stacked.
  • Create a tiny space between your waist and the ground by lifting your right side slightly off the ground. This also aligns with the pelvis.
  • Straighten and gently angle your left leg in front of you. Turn your hips so that your toes point toward the ground.
  • Exhale for three seconds as you elevate your leg; inhale for three seconds as you lower your leg. As you elevate your leg, be careful not to lose the small distance between your waist and the floor.
  • Perform two sets of 8-15 reps on each side.


Physical activity during pregnancy is advantageous for both mother and child. Most days of the week, you should engage in some type of physical activity to maintain a strong core, fit muscles, and a healthy cardiovascular system. Additionally, it may do wonders for mental wellness. Listen to your body and stop if you experience pain or discomfort. And as always, if you have questions or concerns about what are the best pregnancy exercises according to your body needs, or how your body is reacting to an exercise regimen, contact your physician.