Home Fitness 5 safe at-home workouts for pregnant women.

5 safe at-home workouts for pregnant women.

by qalfit

Now that you are expecting, how do you think you’re going to spend the next nine months? If you’re all set to put your feet up and rest for the next 9 months, you might want to think again. Workouts for pregnant women remain essential. Staying active and working out during pregnancy can minimize the harsh symptoms of pregnancy like backaches, swollen ankles, and sleeplessness. Even if you were not much of a fitness lover before pregnancy, you can still benefit from working out while you’re pregnant.

So, get off from your bed and get going! Here are a few safe at-home workouts for pregnant women. 

Is working out during pregnancy safe?

Working out during pregnancy is completely safe and healthy. It offers a lot of benefits for you and your baby. Apart from minimizing the harsh symptoms of pregnancy, workouts for pregnant women also help you relieve stress and build more stamina needed for labor and delivery. According to the American College of Obstetricians and Gynecologists, exercise during pregnancy can lead to a lower incidence of Preterm birth, cesarean birth, and lower birth weight. 

Who should not exercise during pregnancy?

Workouts for pregnant women may be harmful if you have pregnancy-related conditions such as bleeding, low placenta, recurrent miscarriage, previous premature births, or weak cervix. Also, if you have medical problems such as asthma, heart disease, or diabetes, working out while you’re pregnant is not advisable.

Safe workouts while pregnant that you can do at home:

1. Side-lying inner and outer thigh workout for pregnant women

Benefit: Strengthens core and inner thighs. One of the key workouts for pregnant women.

How to do it:

  • Lie comfortably on the floor on your right side with your right forearm supporting your head.
  • Then, keep your right leg bent at a 45-degree angle and left leg straight.
  • Place your left arm on the floor for stability and lift your left leg while keeping your knees straight.
  • Now lower your left leg
  • Then repeat the same for 5 times.
  • Now switch sides and repeat the same.
Pregnant woman in orange sports top lying on her side and practicing inner and outer thigh workout
Side lying inner and outer thigh workout for pregnant women

2. Squat workout

Benefit: This is one of the workouts for pregnant women that strengthen hips, glutes, and pelvic floor muscles.

How to do it:

  • Stand tall with your back straight and keep your feet a little more than hip-width apart.
  • Look straight, keep your back straight and bend your knees.
  • Next, sit down with your body weight on your heels.
  • Then hold this pose for 3 seconds and get up. 
  • Repeat the same and for 10 minutes.
Pregnant woman in grey top and black pants squatting on pink mat
Squatting for pregnant women

3. Pelvic curl workout

Benefit: Strengthens spine, abdominals, and hamstrings. One of the key workouts for pregnant women.

How to do it:

  • Lie on your back with your knees bent and feet flat on the ground, about hip-width apart.
  • Then, take a deep breath in and tuck your pelvis as you exhale.
  • Hold that position as you exhale and continue to exhale in such a way that you are lifting your spine out of that impression, one vertebra at a time.
  • Next, stop when you reach shoulder blades and inhale.
  • Now exhale as you fold your body back to the starting position.
  • Do 10 reps.
Black haired pregnant woman on blue top doing pelvic curl on red mat
Pregnant Pelvic Curl

4. Plank workout for pregnant women.

Benefit: This is one of the workouts for pregnant women that strengthens the spine, abs and back

How to do it:

  • Plant your hands directly under your shoulders on the floor.
  • Keep your toes grounded and torso straight so that your body is in a straight line from ears to toes.
  • Hold this position for 10 seconds.
  • Then release the position carefully.
  • Do 10 reps.
Pregnant millennial woman doing plank on pink mat
Plank workout for pregnant women

5. One-arm row workout for pregnant women.

Benefit: This exercise strengthens the back, biceps, and triceps.

How to do it:

  • Place your right knee on the seat of a steady chair and left foot on the floor.
  • Next, bend forward and place your right hand on the other end of the seat.
  • Hold a 5 kg weight in your left hand with your arm extended down and in line with your shoulder.
  • Bend your left elbow so that it forms a 90-degree angle.
  • Then hold it for 10 seconds and return to the starting position.
  • Repeat for reps and switch sides.
Pregnant woman in pink sports top doing one arm row while holding a chair
One Arm Row

Workouts for pregnant women is a great way to a healthier mom and a healthier baby. So, get active and enjoy the benefits of working out while you’re pregnant.

Read more: Get a walking workout in your home.

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