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7 Light Exercises You Should Do While Pregnant

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:

  • Get down on your hands and knees

  • Place wrists directly under your shoulders

  • Lift the knees and straighten your legs behind you until your body is “transformed” into a straight line

  • Stay in the position for 1 to 2 breaths

  • Release

  • Repeat the process for a few reps.

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:

  • Sit on the chair making sure your back is completely straight and feet on the floor

  • Arms should be positioned at your sides

  • Hold weights or water bottles (or anything that replaces the weights) in your hands with palms facing your body

  • Bend elbows so your arms form a 90-degree angle

  • Keeping the elbows bent, lift the weights to shoulder height

  • Return your arms into a starting position

  • Repeat.

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:

  • Place right knee onto a chair with left foot on the floor

  • Bend forward making sure your back is parallel to the floor

  • Place your right hand onto the seat

  • Hold a weight/bottle in your left hand

  • Bend left elbow up to make a 90-degree angle with your arm

  • Hold for a few seconds

  • Return to the starting position

  • Repeat a few reps

  • Switch sides.

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:

  • Sit on a bench or a chair

  • Place your arms onto the edge of chair/bench, close to your hips

  • Move the feet apart and bring your hips in front of the chair

  • Slightly bend your elbows to allow your hips dip below the chair

dip” as low as you can go

  • Return to the starting position

  • Repeat 10 to 15 reps.

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:

  • Stand straight with feet hip-wide apart (as you progress throughout pregnancy you should widen your stance for easier squat)

  • Keeping your back straight lower into the squat position

  • Bend your knees to about 90-degree angle and line up with ankles

  • Stick out your butt

  • Press through heels as you start returning into a previous position

  • Repeat.

  • Do 2 sets of 10 – 15 reps.


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.