Staying Strong: The Top 5 Exercises for Expecting Mamas

Top 5 Exercises to perform when expecting:

Pregnancy is a time of incredible change for your body, and staying active can help you manage these changes while preparing for the arrival of your baby. Gentle exercise can improve your mood, boost your energy, and even help with labour and delivery. Here are the top five exercises that are safe and beneficial for expecting mamas.

1. Pelvic Tilts

Pelvic tilts are excellent for strengthening your lower back and abdominal muscles, which can help alleviate back pain often experienced during pregnancy. To do this exercise, lie on your back with your knees bent and feet flat on the floor. Gently flatten your back against the floor by tilting your pelvis upwards. Hold for a few seconds and then relax.

Tip: Perform pelvic tilts on a soft surface like a mat or bed if you’re later in your pregnancy for comfort.

2. Cat-Cow Stretch

The cat-cow stretch helps to maintain spinal flexibility and relieve tension in the lower back. Start on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor (cow position), and exhale as you round your back, tucking your chin into your chest (cat position). Repeat this sequence for several breaths.

Tip: This stretch is a great way to ease tension, especially after sitting for long periods.

3. Kegel Exercises

Kegel exercises strengthen your pelvic floor muscles, which can help with bladder control and make recovery after childbirth easier. To perform Kegels, simply tighten your pelvic floor muscles as though you’re trying to stop the flow of urine. Hold for a few seconds, then release.

Tip: You can do Kegels anywhere, and they’re especially important during pregnancy to support the pelvic region.

4. Walking

Walking is one of the easiest and safest forms of exercise during pregnancy. It keeps you active, improves circulation, and helps maintain cardiovascular health. Be sure to wear supportive shoes and keep a comfortable pace.

Tip: Try walking outdoors to get fresh air and enjoy some time in nature, which can also help reduce stress.

5. Prenatal Yoga

Prenatal yoga is designed specifically for pregnant women and helps to improve flexibility, balance, and strength. It also focuses on breathing techniques, which can be useful during labour. Look for a prenatal yoga class or follow along with an online video that is pregnancy-safe.

Tip: Avoid any poses that involve lying flat on your back after your first trimester to ensure proper blood flow.

Final Thoughts: 

Always consult with your healthcare provider before starting any new exercise routine during pregnancy, and listen to your body—if something doesn’t feel right, stop. These gentle exercises will keep you active, healthy, and ready for the beautiful journey ahead.