7 Light Exercises You Should Do While Pregnant

When you’re pregnant it’s important to stay healthy for your and your baby’s sake. Staying healthy includes making some lifestyle adjustments that involve physical activity, reducing stress, and eating healthy foods. Yes, physical activity can be of huge help when you’re pregnant. But, what exercises to do? Keep reading this article to find out.


1. Plie


Plie is a low-impact exercise that you can do when you’re 11 weeks pregnant as well as when you’re far along in your pregnancy. This easy-to-do exercise strengthens your quadriceps, butt, hamstrings, and it also improves your balance.

To perform plie, you should stand parallel to the back of a chair with the hand that is closest to the chair resting on it. Another hand should be placed onto your hip. Furthermore, feet should be parallel and hip-distance apart.

With toes and knees turned out to 45 degrees, try to pull your belly button up and in. Bend the knees while lowering your torso as low as you can go keeping your back straight at the same time. Then, straighten your legs to return into the starting position and repeat the entire process. The number of reps depends on you; you should do up to five reps first time, and increase the amount gradually as your pregnancy progresses.


2. Side-lying inner and outer thigh


This exercise is perfect for strengthening core and inner thighs. To perform this exercise, you should lie on your right side and support your head with the forearm. Meanwhile, make sure your right leg is bent at a 45-degree angle and left leg is completely straight.

To feel more comfortable, place opposite arm on the floor to get some stability. Then, lift the left leg up to hip height and repeat the process for a few times. After that, bend the left knee and rest it on top of pillows for support.

Straighten the right leg and lift it as high as you can. Do 15 to 20 reps and switch sides. Just like with plie, you can start increasing a number of reps gradually.


3. Plank


Plank is a great exercise for strengthening the core, back, and arms. Plus, it’s easy to do it and as your pregnancy week by week moves further, stronger back and core are much-needed to move around easily.

Here’s how to do this exercise:

As you’re getting used to do this exercise, you should increase the number of reps as well as number of breaths you take while you’re staying in the plank position.


4. Curl and Lift


This exercise is excellent for your biceps and shoulders. To perform this exercise you need a chair and two weights, but if you don’t have them, you can use 0.5-litre water bottles instead.

Here’s the process:


5. One-arm row


This simple exercise strengthens your back, biceps, and triceps. You can do this exercise before or after the previous one as you’ll need a chair and weights/bottles to perform it, as well. Here’s the process:


6. Dips


This is one of those exercises that you can safely perform throughout your pregnancy. Dips straighten your arms, back, and thighs. Here’s how to perform:

dip” as low as you can go


7. Squats


Squats create a wide pelvic outlet which is helpful for easy delivery. Also, they strengthen your butt, thighs, hamstrings, etc. You already know how to perform squats, but here’s the info anyway:




Physical activity is important for you and your baby. It strengthens your body, improves your mobility, energy levels, and makes you healthier. Exercises from this article are very easy to perform, but they offer a wide range of benefits by strengthening your body for easy delivery.