5 Exercise Tips for Pregnant Women

5 Exercise Tips for Pregnant Women

 Tips for Pregnant Women: Pregnant women must maintain their health so that they and the fetus in the womb are always in good condition. In addition to consuming nutritious food, exercise is the solution. Exercise is recommended for everyone, including pregnant women. This is to make the body healthier. Pregnant women who do sports must be in a safe way, follow the advice of health experts.

As for exercise for pregnant women, there are several types that can be done. Regular exercise during pregnancy can improve health, reduce the risk of excess weight gain, and make labor easier. However, research results show that only about 40 percent of pregnant women exercise. Current guidelines recommend pregnant women get at least 150 minutes a week of moderate-intensity physical activity during and after pregnancy.

So, here are five types of exercise that pregnant women can do, complete with safe tips, as quoted from the Medical News Today page.

Sports Tips for Pregnant Women

Relaxing exercise

In relaxing gymnastics, pregnant women can do it by placing their feet touching the ground or floor at all times. The advantages of this sport:

– Strengthens the heart and lungs.
– Helps maintain muscle tone and balance.
– Limits stress on joints.

Some classes are specifically designed for pregnant women. This can be a great way to meet other people and train with a qualified instructor to meet the special needs of expectant mothers. Pregnant women who have attended regular exercise classes must notify the instructor that they are pregnant. The instructor can then modify the exercise if necessary and advise on appropriate moves.


If your pre-pregnancy exercise levels were low, a brisk walk around your neighborhood is a good way to start. This sport has several advantages:

– Can do cardiovascular work with relatively little impact on knees and ankles.
– If the pregnant woman does it from home, it becomes easier and more free.
– Allows walking anywhere and anytime during pregnancy.
– Friends and other family members can join for company or to exercise together.

Safety tips:

– Keep safety in mind by choosing a smooth road surface.
– Wear supportive footwear to prevent falls.
– Avoid holes, rocks and other obstacles.

Static cycling

Cycling on a static bicycle, or called spinning, is safe for most pregnant women, including those who are exercising for the first time. The advantages include:

– Cycling helps get your heart rate up while minimizing stress on your joints and pelvis.
– Bicycles help support body weight.
– Since the bike is stationary, the risk of falling is low.
– Usually to increase comfort in static cycling is to use high handlebars (steering).


Swimming to walking in water allows movement without putting pressure on the joints. Buoyancy may provide some comfort from the extra weight as the pregnancy progresses. It’s important to choose a style that feels comfortable and doesn’t strain or injure your neck, shoulders, or back muscles. Breaststroke may be a good choice for this. Using a kickboard can help strengthen your leg and buttock muscles.

Safety tips:

– Use the railing for balance when entering the water so you don’t slip.
– Avoid diving or jumping which can affect the stomach.
– Avoid heated pools, steam rooms, hot tubs and saunas to minimize the risk of overheating.

Preparing for labour

Some exercises are especially useful during pregnancy, as they prepare the body for labour. Among others are:

– Squatting can help open the pelvis during labour, it may be helpful to practice during pregnancy.
– Stand with your feet shoulder-width apart and flat on the floor, keeping your back straight.
– Lower your buttocks slowly, keeping your feet flat and your knees not farther forward than your feet.
– Hold for 10 to 30 seconds at the lowest point, then slowly push up.
– Pelvic tilts: This can strengthen the abdominal muscles and help reduce back pain.
– Kegel exercises: These tone the muscles in the pelvic floor. Strong pelvic muscles will help pregnant women push through labor and reduce the risk of urine leakage afterwards.