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5 Best prenatal Exercise Routines

Engaging in regular prenatal exercises can help you stay fit, reduce discomfort during pregnancy, and prepare your body for childbirth. However, it's important to consult your healthcare provider before starting any new exercise routine, especially during pregnancy. Here are five prenatal exercises that are generally considered safe and effective for expectant mothers:

Prenatal Yoga:

Prenatal yoga helps improve flexibility, balance, and relaxation. It also focuses on breathing techniques that can be beneficial during labor. Many yoga studios offer prenatal yoga classes, but make sure the instructor is certified in prenatal yoga to ensure they are familiar with modifications for pregnant women.

So mamas roll out that dusty yoga mat, pop on some Youtube videos and get to work!


Swimming and water aerobics are excellent low-impact exercises for pregnant women. The buoyancy of the water supports your joints and reduces the risk of injury. Swimming also provides a full-body workout, helping you stay in shape without putting too much stress on your body.

When i was pregnant i spent hours swimming every week especially in my third trimester. Now you might say Autumn what if its the middle of winter??

That did not stop me i found indoor pools for free or low cost to waddle around in.

Prenatal Pilates:

Prenatal Pilates exercises focus on strengthening your core muscles, improving posture, and enhancing overall body strength. These exercises are designed to be gentle on your joints and can help alleviate back pain, a common discomfort during pregnancy.

Similar to yoga but you look like a much cooler and sexier stay at home mom if you continue after pregnancy.


Walking is a simple yet effective cardiovascular exercise that can be easily adapted for pregnant women. It's low-impact and can be tailored to your fitness level. Walking regularly can improve circulation, boost your mood, and keep your muscles toned.

Its important to be careful when walking especially during the rainy and cold months. During my nightly walk during pregnancy i slipped on wet cold mud and hurt my wrist, end of pregnancy and any falling you need to get checked out.

Kegel Exercises:

Kegel exercises target the pelvic floor muscles, which support your bladder, uterus, and bowels. Strengthening these muscles can help prevent urinary incontinence and prepare your body for childbirth. Kegels can be done discreetly at any time, and you can gradually increase the duration and frequency as your muscles get stronger.

Remember, the key to safe prenatal exercise is to listen to your body. If something doesn't feel right or causes pain, stop and consult your healthcare provider. Additionally, always warm up before exercising, stay hydrated, and wear appropriate footwear and clothing.

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