Easy Exercises

Dear Diary,

Before I got pregnant, I worked out regularly. The front desk attendant at the fitness center knew my name and membership number off by heart. I didn’t want to put a halt to my exercise plan when I planned to get pregnant. But now that I’m in my third trimester, I must modify my moves, especially since I am what’s considered a high risk pregnancy. So, I had to come up with a way to maintain my health without putting it at risk.

Working out throughout my pregnancy helps me adjust to the physical changes my body is experiencing. When I feel fatigued or sore, a good stretching routine will work wonders. Working out  also requires me to listen to my body, adjust accordingly and stop when I need to. As a mom, sometimes it is hard to take it slow!

But here are five easy exercises  for pregnancy to help you ease into your routine. Remember to consult your physician before you even put on your maternity sweatsuit. And if it doesn’t feel right, don’t do it. There are some exercises you should avoid all together during different stages of pregnancy.


I am a runner but during pregnancy I had to slow down. My doctor prefers for me to walk, but the truth is during pregnancy, I am extremely clumsy. No one told me about this side effect. So walking is definitely safer. I do 1-3 miles at least 5 times per week. To start out, you can do 20 minutes 3 times per week and build up from there. Once my little boy arrives, I can continue my walking routing while baby wearing or pushing his stroller.


Pregnancy is a a stressful state at time, so yoga helps me relax and eases tension. I do 3-5 simple moves and build from there. Childs Pose is one of my favorites although it surely doesn’t look or feel the same in your second and third trimester! Prenatal yoga classes are very popular, but if f you can’t make a class, tune into YouTube. One of my favorite Prenatal Yoga workouts is by Katy Appleton on the Tonic channel. Yoga is also said to help in your delivery, since it helps you be aware of alignment. Just stay away from the hot yoga classes with your bun in the oven!


Stretching is a part of a yoga routines, but it is also just as good on it’s own. It helps aid aches and pains and keeps the muscles loose, especially if you are working out or going out for a long day. Stretching has also helped me tame the beast that is muscle contractions in my legs. I don’t do anything out of the ordinary, just a few basic stretches each morning–or sometimes even in the middle of the night!


Swimming is a great full body workout that is also easy on the expecting mom body. Try easy laps around the pool. I am a little crazy so head above water is my preference but by all means get your swim on. Plus, it keeps your hair from getting wet! Water aerobics works great. Some fitness centers offer water aerobics classes, which according to some studies, reduces pain during labor and delivery.

Weight Training

Believe it or not, you are allowed to lift light weights while pregnant. It will prepare you for lifting your little one for years to come! My 2 year-old is my best weights workout. She has become super attached lately, so I can snuggle with her and exercise at the same time. I can’t tell you how many compliments I have received on my shapely arms during my pregnancy. Now the lower half… it hasn’t completely gone out the window but it will be my focus post pregnancy.

Before starting any workout routine, consult your doctor. My doctor and I discussed safest options, what to avoid and how to listen to my body. A healthy diet and proper hydration were also a part of my plan. Having these discussions throughout pregnancy with your OBGYN will keep your baby safe. Your little one is more resilient than you know! If your feeling particularly antsy before a workout, it is ok to skip it or opt for a low to impact routine such as stretching and meditation with deep breathing.

Hey DFTM Fam–Did you exercise during your pregnancy? 

About The Author

MJ Levine
Fit Mom/Community Relations Manager

MJ is a married mom raising an 18-month old daughter and an 8-year-old daugter in Atlanta, GA. She writes about fitness, food, life, love and getting to know Atlanta with her toddler in tow. She loves being a mom, because it gives her joy to explore the world with her daughter while preparing her to follow her dreams into adulthood. Being a mom has started MJ's journey to live her own dreams. When not writing for DFTM, MJ enjoys all things toddler, cooking, exercising and living life in a new city. Shealso blogs at FAB Haute Mama (www.fabhautemama.com). In her spare time, she mentors young adults and assists them with job preparation.

One Response

  1. Arelis Cintron-Dias

    I’ve only been walking. I was told to keep mind of not reaching a heart rate over 160 and for me that is easy to do. I’m sure its a matter of working on breathing techniques. I try to walk in small increments because past a certain amount of time I start getting a pinching feeling in my side. Its harder now to find a spot to walk, other than the mall because of the summer weather :/

    Great tips!


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