Pregnancy exercises

Staying active during pregnancy can have many benefits, including easing aches and pains and helping to prevent too much weight gain. Along with aerobic exercise, such as walking and swimming, exercises to strengthen muscles are important to include in a well-rounded exercise program.

The following exercises that focus on core muscles can help improve muscle tone, strength and endurance. Those are all parts of fitness that can help you better cope with labor and delivery. Doing these exercises also sets you up to be more physically fit after your baby is born.

For most pregnant people, starting slow and gradually adding more repetitions of an exercise each day works well. To avoid losing your balance and falling, do the exercises slowly and skip any moves that make you feel unstable.

For some people with high-risk pregnancies or pregnancy complications, these exercises may not be advised. Before you start, talk to a member of your health care team to make sure these exercises are safe for you.

Wall pushups

Wall pushups work the pectoral muscles in the front of the chest wall and the triceps muscles in the back of the upper arms.

Stand up facing a wall. Keep your knees comfortably apart. Place your hands on the wall at the level of your shoulders, slightly more than shoulder-width apart. Slowly bend your elbows and lower your chest until your chin reaches the wall. Keep your back straight. Then go back to the starting position. Gradually work up to 15 repetitions.

Squats with a fitness ball

Squatting during labor — even for a short amount of time — helps open the pelvis and allows more room for a baby to move through the birth canal. Practicing squats while you're pregnant can make it easier to squat during labor. Try squats with a fitness ball.

Stand up straight with a fitness ball behind your back against a wall. Put your feet about shoulder-width apart. Slide down the wall until your knees reach a 90-degree angle. Keep your heels flat on the floor. If you can't bend your knees to a 90-degree angle, just go as low as you can. Then go back to the starting position. When you do this exercise, have someone nearby to help in case you lose your balance. Gradually work up to 10 repetitions.

Leg raises

To strengthen your back and abdominal muscles, try leg raises. Start on your hands and knees, Keep your arms straight and your hands directly beneath your shoulders. Lift your right knee, then straighten your leg behind you. Your raised leg should be parallel to the floor. Put your knee back down on the floor. Repeat on the other side. Gradually work up to 10 repetitions on both sides.

Step-ups

To do a step-up, you need a small step stool. Or you can use the bottom step on a stairway. Do this exercise near a wall or railing that you can use for extra balance or support if you need it.

Mainly using the first foot you step with to lift yourself, move your body up onto the step. Bring your other foot up. Then step backward to the starting position. Change the first foot you step with each time you step up.

When you're doing step-ups, keep your back straight. Put both of your feet entirely on the step. Do as many repetitions as you can. Stop when you get tired or when you can no longer keep your back straight as you do a step-up.

Modified side plank

The modified side plank helps you practice balance and works the muscles along the side of your body.

Lie on your left side and raise yourself onto your left forearm. Place your left shoulder directly above your left elbow. Keep your shoulders, hips and knees lined up. Rest your right arm along the side of your body. Hold for several seconds. Then lower yourself to the floor. Gradually work up to 10 repetitions. Repeat on the other side.

Supported v-sits

You can do several core exercises with a balance trainer that has a flat base, as pictured below. Start with a supported v-sit.

Sit on the floor, with your back leaning against the trainer. Put your feet flat on the floor and your arms straight in front of you. Lift your right foot off the floor, until your right leg is parallel with the floor. Hold for several seconds. Then go back to the starting position. Gradually work up to 10 repetitions. Repeat with your left leg.

V-sits on top of a balance trainer

You can do the v-sit exercise sitting on top of a balance trainer. Sit up straight on the trainer. Put your feet flat on the floor and your arms straight in front of you. Lean backward until you feel your abdominal muscles tighten. Hold for several seconds. Then go back to the starting position. Gradually work up to 10 repetitions.

One-leg v-sits

When you're comfortable with the v-sit, try the one-leg v-sit. Sit up straight on the trainer. Put your feet flat on the floor and your arms straight in front of you. Lift your right foot off the floor. Lean backward until you feel your abdominal muscles tighten. Hold for several seconds, then return to the starting position. Gradually work up to 10 repetitions. Repeat with your left leg.

Seated rowing with resistance tubing

You can do some pregnancy exercises with resistance tubing and a fitness ball. To target the muscles in your upper back, try a seated row.

Sit up straight on a fitness ball or on a sturdy chair. Put your feet flat on the floor, hip-width apart. If you do this exercise with a fitness ball, have someone nearby to help in case you lose your balance.

Place the resistance tubing under the arch of each foot. Hold on to the tubing handles with your palms facing in. Then pull the tubing straight back with your elbows as if you were rowing. You'll feel your shoulder blades come together. Then go back to the starting position. Gradually work up to 15 repetitions.

Seated dead lifts with resistance tubing

Another exercise with resistance tubing is the seated dead lift. It targets the muscles in the lower back.

Sit up straight on a fitness ball or in a sturdy chair. Put your feet flat on the floor, hip-width apart. If you do this exercise with a fitness ball, have someone nearby to help in case you lose your balance.

Place the resistance tubing under the arch of each foot. Hold on to the tubing handles or to the tubing itself with your palms facing in. Lean forward from your hips, bringing your torso toward your thighs. Then return to the starting position. Gradually work up to 15 repetitions.

To make the exercise more challenging, wrap the tubing around your hands for greater resistance.