Exercises You can Do While Pregnant

Many people have asked if they can exercise while pregnant and the answer is absolutely without a doubt yes! You should do exercises that get your heart pumping and and keeps you sweating as long as it doesn’t cause you or your baby too much physical stress. Activities, like running and weight training, are ok in the first two trimesters, but may need modifying as you come closer to your birth date. We should generally avoid activities where there are dangers of slipping or falling, like cycling, rollerblading, horse back riding, and skiing.

Some of the benefits of exercising during pregnancy are;

  • Ease or prevent back pain and other discomforts
  • Boost your energy level
  • Prevent excess weight gain
  • Reduce the risk of gestational diabetes, pregnancy-related high blood pressure and postpartum depression
  • Increase stamina and muscle strength, which helps you prepare for labor

Before starting any exercise program you should always check;

  • With your doctor, midwife, and/or a physiotherapist before starting.
  • Drink plenty of water.
  • Avoid overheating.
  • Stop if you have any of the following; Dizziness, Headache, Shortness of breath, Chest pain, Abdominal pain, Vaginal bleeding.

Here are a few exercises that we had a couple of our moms to be try for a workout. We would like to thank Carol McBee and Jennifer Neilson from WECAN and Mommy Connections for being our amazing models in this series.

They did 3 sets of 45 second of work and 15 seconds rest in between each set. Take more rest time if needed.

1. Wall Push Ups (Chest/Arms/Shoulders)

  • Start by standing in front of a wall with arms out in front of you, palms flat against wall, slightly wider than shoulders, and fingers pointed upwards.


  • Step your feet back a couple of feet from the wall so that your body is at about a 45 degree angle and you have a slight bend in your elbows.


  • Engage your core as you bring your chest towards the wall by bending at the elbows until your face is almost touching the wall.


  • Reverse the steps to the start position and repeat until time is up.

2. Wall Squats (Quads/Hamstrings/Glutes/Core)

  • Place a stability between your lower back and the wall. Start walking you feet out until they are out no more than a 45 degree angle from the ball.


  • Using your arms to help with stability by starting with them down by your side. Engage your core as you start to lower your butt towards the floor by bending at the knees until you have a 90 degree bend in them or what feels comfortable. As you lower yourself bring your arms up in front of you so they roughly parallel to the floor. (Bending at the elbow to if you wish)


  • Reverse these steps back to the start position and repeat until time is up.

3. Plank with Leg Kick Back (Core/Glutes/Hamstrings)

  • Starting either with hands on the floor or in an elevated position go into a top of push up position, engaging your core.
  • Bending at the knee and hip bring your knee forward towards your chest.


  • Then  straighten your leg out and slightly raise it trying to create a straight line from shoulder to heel.


  • Repeat this movement until time is up and then switch legs and repeat.


Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

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