3 Safe Exercise Moves for Moms-to-Be


Kids Workout / Super Mario Workout (age 3-10)

Video taken from the channel: Pregnancy and Postpartum TV


Pregnancy Exercise Third Trimester

Video taken from the channel: Pregnancy and Postpartum TV


Third Trimester Prenatal Cardio Workout-But Good for ANY Trimester of Pregnancy!

Video taken from the channel: BodyFit By Amy


25 Minute Prenatal Bodyweight Workout-No equipment workout for 1st, 2nd and 3rd Trimesters

Video taken from the channel: BodyFit By Amy


Pregnancy Stretching Routine | Best Stretches to Relieve Pregnancy Symptoms!

Video taken from the channel: Haley Lets Mama


5 Best Pregnancy Lower Back Pain Relief Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo


Exercises for the pelvic floor and core in pregnant women

Video taken from the channel: Atlantic Physical Therapy Center

Place your feet shoulder width apart, with your toes pointed out at 45-degree angles. (Be sure to turn out from your Begin to squat down by bringing your hips back, as though you are about to sit down in a chair that is too far behind Sink down as low as you can, then push back up through. Moms-to-be may be afraid of hurting the baby or of injuring themselves while working out, but unless your doctor or midwife tells you otherwise, it’s usually safe to keep moving. “Find reliable resources that teach you about the body so that you know how it feels like when you’re in alignment without the teacher adjusting you,” Welch. Walking is one of the best forms of exercise for pregnant women. If walking isn’t enough of a cardiovascular challenge, try jogging instead. However, pregnancy isn’t the time to start a running.

Best poses for pregnancy: Cat-Cow, Warrior, Tree, and Cobbler’s Pose Walking Sounds simple, but walking is one of the best low-impact exercises around, especially for beginners. Start off slowly and increase your time and distance as you build up your endurance. Barre classes — a mix of Pilates, yoga and ballet-inspired moves — are excellent for expecting women because they involve strengthening your lower body and core without much jumping. They also involve balance exercises, which help keep you stable as your baby bump throws off your balance. “Elliptical training, stationary bikes and treadmill or outdoor walking are safe exercise regimens and also seem to prevent or lessen joint pain, likely due to the active use of the hip joints in a non-traumatic manner.”.

Continued 6. Bonus Workouts for Baby and Mom. It can be hard to find time away from your baby in the early months, so try these exercises that you can do with your infant.Take caution when. Improving your flexibility helps you maintain good posture and move more freely and easily. A study published in the International Journal of Physical Therapy found that after 10 weeks of stretching 2-3 times a week, older adults had better spinal mobility, an increased ability to flex their hips and a more steady gait.

For a quick, total-body workout for women, pick five of the best exercise moves and do 3 sets of each. Move as fast as possible between moves for maximum calorie burn. The next day, do the other five exercises. You can incorporate a few sets of cardio intervals into the total-body training session or do it separately for a longer period of time.

Yoga is the perfect at-home workout for both moms and moms-to-be — all you need is a mat (and if you don’t have one, a rug works just fine). This prenatal flow lasts about 10 minutes and will strengthen you from head to toe, decrease bloating and increase energy. What’s more, many moms-to-be say prenatal yoga helped them prepare for labor.

List of related literature:

In the second place, the several recommended types of exercise for pregnant should address all health-related physical fitness components (i.e., aerobic, resistance training, and flexibility), as well as neuromotor exercises, pelvic floor training, and preparation for birth exercises.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

• Safe exercises, even for women who do not exercise before pregnancy, include walking, swimming, cycling, and aerobics.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

A client of mine recently started belly dancing and loves it—it’s great exercise and she laughs and has fun.

“Will I Ever be Good Enough?: Healing the Daughters of Narcissistic Mothers” by Karyl McBride
from Will I Ever be Good Enough?: Healing the Daughters of Narcissistic Mothers
by Karyl McBride
Free Press, 2008

I got a good, safe aerobic workout, and a daughter who came out of the womb loving dance and movement!

“Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being” by Christiane Northrup, M.D.
from Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being
by Christiane Northrup, M.D.
Hay House, 2015

Safe activities include walking, swimming, dancing, and yoga.

“Medical Nutrition and Disease: A Case-Based Approach” by Lisa Hark, Darwin Deen, Gail Morrison
from Medical Nutrition and Disease: A Case-Based Approach
by Lisa Hark, Darwin Deen, Gail Morrison
Wiley, 2014

You can exercise alone or find an exercise that you and your baby can do together: mom and baby exercise class, walking with the baby in a stroller or carrier, and walking or running with a jogging stroller are several options.

“Breastfeeding Made Simple: Seven Natural Laws for Nursing Mothers” by Nancy Mohrbacher, Kathleen Kendall-Tackett, Jack Newman
from Breastfeeding Made Simple: Seven Natural Laws for Nursing Mothers
by Nancy Mohrbacher, Kathleen Kendall-Tackett, Jack Newman
New Harbinger Publications, 2010

Best practice would be to offer advice on safe exercise in pregnancy and on back care and pelvic floor early in pregnancy.

“Tidy's Physiotherapy E-Book” by Stuart Porter
from Tidy’s Physiotherapy E-Book
by Stuart Porter
Elsevier Health Sciences, 2008

I did Pilates, yoga, and tai chi, and a lot of walking with both my pregnancies.

“Mother Daughter Wisdom” by Christiane Northrup, M.D.
from Mother Daughter Wisdom
by Christiane Northrup, M.D.
Hay House, 2006

I had tried Mommy Yoga at Tess’s suggestion and Mama Zumba at Pamela’s.

“The Supreme Macaroni Company” by Adriana Trigiani
from The Supreme Macaroni Company
by Adriana Trigiani
Simon & Schuster UK, 2014

Exercise and pregnancy: A review.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I am so grateful my husband found this video here on YouTube! I was in so much pain and desperately needed sleep. Since I’m doing this routine in the evening and another one in the morning, I’m able to sleep again with turning every half hour because of the pain. Thank you thank you thank you! ��

  • Just did this stretch routine for the first time and i feel so relaxed and loosened. Definitely going to put it in my nightly routine! Thank you

  • Wow.. this stretched me so so much and made me feel that mostly the left side of my body really struggles.. Definitely gonna try to do this every day from now on! Thanks hunn

  • I’m 18+ 4 weeks and have been having such a tough time with my body this time around. This was incredible! I felt like jello after! Thank you! ��

  • I just tried this and honestly my back feel so much better! I’m 31 weeks and have been struggling with back pain.. I also work as a care giver so my job is quite physical so I’m hoping to get some relief after work by doing these �� thank you so much

  • I’m currently 21 weeks & my back started killing me! I was crying all day, trying everything. I tried one of these simple stretches (the last one) & I’m pain free! I will be doing ALL of these stretches everyday from now on. Thank you!

  • I’ve been doing prenatal yoga and working out all throughout my pregnancy but with the quarantine had to youtube it so thank you. Still think this may be for more advanced peeps? I wish there was a little more dumbed down directions. I don’t know yoga pose names or know what my body is supposed to do with a big belly so i had to keep looking up at the tv to see what i had to do as i was doing it. I don’t have to do that with other videos. May be good to give the instruction and show it before doing it for real and explain what exactly each part of the body is doing and what to do with belly or modifications. Thanks!!!

  • loved this. thank you for being real about not vacuuming lol it felt like I’m having a chat with a girlfriend and made the time more enjoyable<3

  • I have been hesitant about exercising and worrying about my abilities but this was so nice and relatively easy, it feels great. Thank you so much.

  • This helped me so much. I have sacroilitis from military service but I’m pregnant so I find everything is exacerbated these stretches really helped

  • Had no back pain. Woke up this morning and suddenly did. It feels like a bruise across my back alright at L3 ish. Omg. 26 weeks with twins. So not excited to see how much worse it gets.

  • I`d badly experienced serious symptoms of heartburn. I was a victim of a serious acid reflux problems as well as chest pains and 20 days since I have started out utilizing this acid reflux disease treatment method “Tοzυnhο Kοrο” (Gοοgle it), my heartburn was totally relieved! The burning experience, stomach pain, the bloatedness as well as the constant burping have absolutely eliminated…

  • I’ve been experiencing lower back pain due to my previous cs operation (accdg to my research t’s because of my spinal injection) and it’s been worse when I got pregnant and as the months goes by..now that I’m on my 23 weeks, decided to search some remedy here in YouTube and saw this video..I tried it and viola,its so relieving while doing it because I can feel my back like it’s releasing the pain and start fixing my spine (that’s how I describe it because it feels so good)..when I got up to do the doggy exercise I was surprised even more because I didn’t feel any pain (ahh u can never imagine the pain I feel Everytime I get up from sitting and from bed)..I will definitely do this everyday..thank u so much..

  • Thank you very much! I did 15 minutes of the exercices and I already feel better! I’ll try to do this everyday �� I’m only 21 weeks and I have so much back pain ��

  • Best video ever! I’m excepting my 3rd child and 32 weeks today. This was perfect!!!! Thanks very much! I’m going to check on Yoga videos ��

  • This video has helped me!! I’ve been having terrible low back pain for two weeks and I’m only just now going into my second trimester.

  • I’m 31 weeks pregnant right now and this was such a wonderful video! It was just what I needed. I’ll be using these tips each day!

  • Doing those first two exercises finally got my lower back to pop!! ������ I’m 34 weeks and am definitely feeling that lower back pain at the end of the day.

  • Man I’ve been dying! I had a car accident a month before I got pregnant so I have a slightly moved disc. I’m currently 34 weeks pregnant with my first and oh my god my back, hips, and thighs hurt more than my accident. This video really saved me

  • I m 21 weeks pregnant and I was experiencing lower back pain so much that I couldn’t sleep couldn’t walk comfortably… I am feeling better by doing these exercises just once.. Thank you so much…

  • Loved this! It was just enough for me to complete yet gave me a workout. I only have 2 weeks till my due date and it took me this long to find something that suits me.

  • I’m 34 weeks and have transitioned from weight training to body weight work and this felt so lovely! Just enough to make me feel energized and uplifted. Thank you!

  • My delivery done in sep 2019 nd now I hot serious back pain nd wrists pain nd knee pdin I can’t sitting down not able to carry mybbiy drvsaid do exercise nd yoga which I don’t know plsss advice me humble request as mother u can understand my problem nd ine more thing my husband mom suffering with serious knee pain what to do

  • The day I did these exercises watching this video, I gave birth to my pemature baby. I don’t know if I can link these events, but that’s what happened

  • Thank you so much for this wonderful workout… I feel amazing and this helps me keep my energies high… absolutely loved this workout…. ❤️❤️❤️

  • Glad I started this. It was a challenge in some parts bc I’m in my 3rd trimester but I feel good after completing it. I feel much more accomplished doing this than walking.

  • This was great. I am 28 weeks and have not been moving as much due to the heat. My body is so stiff and This made me feel so good afterwards. Will use this daily. Thanks!

  • Love this really gets your heart pumping and wakes baby up for sure. I used to gym lots stopped around 24 weeks due to a bleed so this is perfect low impact but feels like your doing something x

  • I’m 8 weeks pregnant and due to gastric I couldn’t eat anything even couldn’t breath easily. Vomit is countless what should I do plz suggest me��.

  • Wow this really does work. I’m 28 weeks with my second and I’m experiencing some low back pain and pressure. This immediately helped. I started off slow but I noticed a difference. I also started doing more stretching and walking and that helped as well! I’ve saved this and will keep coming back to watch. I plan on doing this daily. Thank you!

  • My wife is in her s second trimester and she feels her abdomen getting tight from right side!!! And feeling motion only on her right side!!!
    Mam why only right??? Why not left side and more middle of abdomen??
    I mean why she feels only on her right side??
    And she has pain on toes?? What is the problem??
    Please reply.

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    It’s like a gift from above. There is just no denying the powerful emotions that pregnancy and childbirth can create in parents.
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  • I’ve been trying to figure ways out to help my back pain, I woke up in pain rn and tried this and it helped so much. My up back shoulder is in pain anything for that?

  • Pregnancy in quarantaine… this is a great stretch for me during my breaks while working at home (and getting stiffer each day). Thank you ��