In this article:
- Ease common aches like back pain or swollen ankles
- Sleep better and feel more energised
- Improve posture and balance
- Maintain a healthy weight gain
- Reduce the risk of gestational diabetes and hypertension
- Strengthen the muscles used in labour and delivery
10 Best Prenatal Exercises You Can Do at Home
These exercises are low-impact and adaptable for all trimesters. You don’t need a gym or fancy equipment, just a comfortable space and your body’s consent. It’s important to check with your doctor before beginning, especially if you’ve had a complicated pregnancy.1. Sitting Knee Lifts: What it helps with: Core strength, lower body tone, stability
How to do it:
- Sit safely on the front part of a strong chair, with your feet flat on the ground
- Keep palms resting beside your hips
- As you breathe out, gently bring your left knee closer to your chest and bend forward slightly
- Inhale and lower your foot
- Repeat with the right leg
- Do 2–3 sets of 8–12 reps
2. Core Breathing: What it helps with: Pelvic floor, abdominal control, circulation
How to do it:
- Sit or stand tall
- Place one hand on your chest and the other on your belly
- Inhale deeply for a count of 5–10, allowing your ribs to expand
- Exhale slowly, gently drawing the pelvic muscles in
- Repeat 10 times
3. Side Plank (Modified): What it helps with: Core stability, posture, back support
How to do it:
- Lie on one side with your elbow directly under your shoulder
- Stack knees or legs (you can keep the bottom knee bent for support)
- Lift your hips, keeping your body in a straight line
- Hold for 20–30 seconds, then switch sides
4. Standing Bicycle Crunch: What it helps with: Balance, endurance, coordination
How to do it:
- Stand with your feet about the width of your hips and place your hands behind your head
- Breathe out, bringing the left elbow to the right knee
- Return to standing and repeat on the other side
- Aim for 10–20 reps
5. Kegel Exercises: What it helps with: Pelvic support, urinary control, labour preparation
How to do it:
- Sit comfortably with your spine straight
- Inhale deeply
- As you exhale, tighten your pelvic muscles (like you’re holding in urine)
- Hold for 5–8 seconds
- Repeat 15 times, 2–3 times a day
6. Squats: What it helps with: Leg strength, core activation, labour readiness
How to do it:
- Stand with feet shoulder-width apart
- Stretch your arms forward to keep steady
- Inhale as you squat down, keeping knees aligned over ankles
- Exhale as you rise slowly
- Perform 2–3 sets of 15 reps
7. Cat-Cow Pose: What it helps with: Back flexibility, tension relief, breath awareness
How to do it:
- Get on hands and knees (tabletop position)
- Take a slow breath in, gently arching your back and raising your head
- Exhale and round your spine (cat pose), tucking your chin
- Repeat gently for 2–3 minutes
8. Side-Lying Leg Lifts: What it helps with: Hip mobility, leg tone, stability
How to do it:
- Lie on your left side, legs stacked
- Support your head with your left hand or arm
- Slowly raise your right leg to hip height
- Lower it without touching the left leg
- Perform 20 reps per leg
9. Bird-Dog Pose: What it helps with: Back strength, posture, core coordination
How to do it:
- Come onto all fours, placing your hands beneath your shoulders and your knees directly under your hips
- Inhale and extend your left leg and right arm straight out
- Exhale and return to the start
- Repeat on the opposite side
- Perform 10–12 reps per side
10. Standing Pelvic Tilt: What it helps with: Lower back release, digestion, pelvic alignment
How to do it:
- Stand with your back against a wall
- Gently tilt your pelvis so your lower back flattens against the wall
- Hold for 5 seconds
- Repeat 10 times
Things to Keep in Mind While Exercising
- Listen to your body. If something feels uncomfortable, stop.
- Don’t lie flat on your back once you’re past the first three months of pregnancy.
- Stay hydrated before, during, and after your workout.
- Skip high-impact, jerky movements that risk injury.
- Modify as your pregnancy progresses. Balance and flexibility will change.
Disclaimer: This is meant to inform you, not to provide medical advice. Consult a certified healthcare provider before engaging in prenatal exercise.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on 10 Gentle but Powerful Prenatal Exercises You Can Do at Home
- Is it okay to begin exercising now, even if I didn’t do any before pregnancy?
Yes, you can start with gentle movements like walking, core breathing, or pelvic tilts. Always start slow and consult your doctor. - Are these exercises safe for all trimesters?
Most of them are safe with minor modifications. Your doctor can help guide you based on your medical history. - What if I feel dizzy or breathless while working out?
Stop immediately. Sit down, sip water, and rest. If symptoms persist, contact your healthcare provider. - Will exercising harm the baby?
Not at all, when done correctly, it supports your baby’s growth by improving blood flow, oxygenation, and hormone balance.
