Simple Exercises During Pregnancy

Experts agree, when you’re expecting, it’s important to keep moving. Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.

Being fit doesn’t have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.

Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting this or any exercise program.

Extended Side Angle Pose:

We feel especially sluggish during pregnancy, but that doesn't mean you can't find energy reserves to tap into. Try the extended side angle pose when you're dragging. 

It requires strong legs and works to open up the hips, a much needed stretch if you're sitting at a desk all day. Extend the upper arm above the head at an angle works the whole side body from finger tips to the extended back leg. If you reach for it, you might find you have more energy than you think.

Remember to keep a bent elbow on the bent knee during pregnancy.

Triangle Pose:

Somewhere between remembering to take your vitamins and prepping a nursery, did you start to feel like you were losing your sanity just a bit? While pregnancy is a time of celebration, it is also a highly anxious time and you may find yourself carrying around a bit too much tension. 

Try a modified triangle pose to regain your sense of balance. This all-around good pose works the legs, stretches the side body, energizes the hips, and opens up the shoulders, which have started to cave in a bit under the pressure.

Modify this pose during pregnancy to ensure your stance isn't too wide.

Sitting Side Stretch:

Around week 30, you may look down in terror as you try to figure out where 10 more weeks of growth are supposed to go. The sitting side stretch will open your side waist and pelvis and stretch the hips. As our bellies get bigger it's important to find as much space in your torso as possible.

Cat / Cow Poses:

Do back pains have you already dreading the ominous and mysterious sounding "back labor?" We feel you. Most women will endure back pains at some point in their pregnancy, but gently rocking between cat and cow poses will work to warm up the spine and stretch the body, hopefully getting you back on track. 

They also help to shift the weight of the baby away from the spine, giving you some much needed relief. You'll want to remember and practice this one.

Child's Pose:

If you've ever taken a yoga class, you probably love child’s pose because it signifies a short break from all the hard work. When you're pregnant, however, your normal day can begin to feel like a lot of hard work and it's important to take time to rest and regroup. 

When in child's pose, focus on relaxing the face and breathing deeply into the back, two important lessons to remember in between contractions!


As your belly grows, keep your big toes together and spread your knees apart to create space. Likewise, if it's more comfortable to sit up high, rather than bringing your bum to your ankles, go for it. Just remember to rest your forehead and to breath deeply into your back.

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