Tips for Exercising When Pregnant

Just because you’re pregnant doesn’t mean you have to stop exercising. While you need to tone it down and look after your baby, there are some activities that are safe. However, please check with your health practitioner before you start as some women are advised to avoid exercise due to health reasons. Here are seven activities to do when pregnant.


If you’ve ran in the past, it’s likely that you want to keep this up. While running isn’t a problem at the start as your bump gets bigger, your centre of balance changes and you may find that running is just too tiring.

However, you can keep up cardio through jogging or walking.


Swimming is an excellent option for all, especially as you get further into your pregnancy or if you have back pains during your term.

The water helps to support your weight so you don’t feel it any more, whether you swim on your front or back. Swimming on the front can also help to encourage the baby to lay the right way, ready for an easy and natural delivery.

Aquanatal Classes

Some centres put on special swimming sessions for pregnant women. You will be able to attend once you reach a certain stage in pregnancy – different centres have different rules – and will be surrounded by other expectant mums.

This is a great chance to make new friends and all the exercises are designed for pregnant women.

Yoga Exercises

Yoga is great but you will have to talk to your instructor about your condition. During the first trimester, you will be able to do all the exercises but as you get further along you will need to avoid lying on your back.

As the baby gets bigger, there is a risk of cutting off the supply from an artery in your back. A pregnancy yoga instructor will develop the exercises so you can safely do them.


Cycling is an excellent cardio activity and is perfect for the first trimester. As your centre of gravity shifts and your balance becomes an issue, it is worth switching to the stationary bikes.

This means there is less risk of falling off and harming your unborn baby.

Fitness Classes

There is nothing wrong with continuing with any fitness classes that you do but make sure you talk to your instructor. He or she will be able to advise if the exercise is suitable or whether you should speak to your doctor first.

This will also help your instructor think about developing any programmes for you.

Pelvic Floor Exercises

These are arguably the most important exercises to do. These help to keep your core stability strong and help with bladder control, which is a problem for many women later in pregnancy and afterwards.

You will also find that these exercises help to make labour easier as your body is more prepared for this point. Your doctor or midwife will be able to talk you through the different pelvic floor exercises.

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