Basic Prenatal Exercises

Staying active during pregnancy can help reduce discomfort, improve your posture and prepare your body for labor. These simple exercises take about 10 minutes a day and can make a big difference in how you feel. If you’re unsure about your form, check with a qualified prenatal exercise instructor before starting.

Arm and Upper Back Stretch

• Raise your arms overhead with elbows straight and palms facing each other. Hold for 20 seconds.
• Lower your arms to your sides, keeping your upper back straight
• Bring the backs of your hands together behind your back and stretch

Repeat 5 times.

Pelvic Tilt

This move strengthens your core and back while improving posture.

• Lie on your back with knees bent
• Inhale through your nose, tighten your stomach and buttocks
• Flatten your lower back against the floor and tilt your pelvis upward
• Hold for 5 seconds as you exhale slowly, then relax

Repeat several times. You can also do this on hands and knees or standing.
Tip: Don't arch your back or push with your feet.

Forward Sit-up

• Lie on your back with knees bent
• Inhale slowly, then exhale as you raise your head and shoulders (no more than 45°)
• Point your hands toward your knees or place them behind your head

Diagonal Sit-up

• Lie on your back with knees bent
• Inhale, then exhale as you reach your right hand toward your left knee, lifting your head and right shoulder.
• Keep your left heel on the floor
• Alternate sides

Kegels

Kegel exercises strengthen the muscles that support your uterus and bladder.

• Squeeze the pelvic floor muscles (as if stopping urine flow) for 5 seconds, then relax for 5 seconds
• Start with 10 squeezes, 3 times a day

Add quick squeezes and releases for variety. Work up to 100 Kegels daily.

Squat

• Stand with feet shoulder-width apart, knees over toes
• Lower into a squat, keeping heels on the floor
• Hold for 20 to 30 seconds, working up to 60 to 90 seconds

This position can help you prepare for labor.

Calf Stretch

• Stand facing a wall
• Step one leg back, keeping your heel on the floor
• Lean forward to stretch your calf. Hold for 20 to 30 seconds, then switch legs.

This is a great exercise to do before bed if you have leg cramps.

How to Check for Abdominal Separation

• Lie on your back with knees bent.
• Lift your head and shoulders slightly
• Feel along the midline of your abdomen for a gap wider than two fingers

If you notice separation, avoid straining and support your abdomen during exercises.

These quick exercises can help you feel stronger, reduce discomfort and prepare for delivery. Listen to your body, move at your own pace and check with your healthcare provider if you have any concerns. A few minutes a day can make a big difference for you and your baby.