--- title: Exercises To Do During Pregnancy date: 2018-12-19T03:00:00-05:00 author: Courtney Flickinger canonical_url: "https://www.americordblood.com/articles/pregnancy-exercises" section: Articles --- ![A pregnant woman calmly sits on a yoga mat.](https://assets.americordblood.com/transforms/blogs/72818/healthy-pregnancy-holding-baby-bump-americord_cc89895aac46d8d24f1c4018b82fd82f.png) [ Pregnancy & Parenting ](https://www.americordblood.com/articles/pregnancy-parenting) 2 Min Read # Exercises To Do During Pregnancy The coronation of completing your figurative Tour de France, pregnancy, is the arrival of baby. [Pregnancy exercises](https://www.babycentre.co.uk/a563313/pilates-in-pregnancy) can be a lengthy process, but it doesn’t have to be. For some women, labor can actually be sped up and made easier through a stable exercise regimen throughout your pregnancy! Talk to your doctor about your health and some of the exercise options below. ## Prenatal Yoga Yoga is a great option for many pregnant women because it can improve flexibility and tone muscle, but also doesn’t put too much stress on the body. It can also improve your balance and blood circulation. For many, yoga can also be a relaxing exercise that is great for mental health and focus too! ## Pilates Pilates is a series of nonimpact movements to develop strength, flexibility, balance, and inner awareness. They can be a little strenuous, so it is important that you ask your doctor for permission before you start. Pilates strengthens your torso which will help you cope with the strain of the growing baby’s weight. This exercise fortifies the pelvic floor which will help to support the uterus as baby develops. Pilates also helps some stay focused and relaxed during delivery. ## Swimming Swimming while pregnant may come as a surprise to most, but it is actually safe and quite natural! Water actually helps to support the majority of your weight making it easier to do physical activity. While obviously a great whole-body workout, swimming also promotes enhanced blood flow and good sleep. ![A pregnant woman exercising by swimming in a swimming pool.](https://assets.americordblood.com/transforms/blogs/73004/pregnant-woman-swimming-exercise-americord_be7aaffd48750bec4e355d7110544d3f.png) ## Walking This workout keeps your heart strong and muscles toned. It’s suggested to walk at least 150 minutes a week, so you can do 30-minute walks every weekday. Walk to the park. Walk to the supermarket. Walk after dinner. Walking can even help you have a shorter, easier labor and. Once you start walking more, you’ll realize how easy and fun it can get. ## Kegels Kegels are an exercise involving repeated contractions of the pelvic muscles to strengthen the uterus, bladder, bowels, and vaginal muscles. Many women love this exercise because you can do it without anyone even noticing. The pelvic muscles targeted are used to push during delivery, so strengthening them will make labor easier. Kegels may also improve blood circulation to you and baby. ## After Pregnancy Establishing an exercise routine before you give birth will leave you feeling stronger when your baby arrives and make it easier to get back into a fitness rhythm. The more time you take off, the harder it will be to take care of yourself when you’re busy and tired. Get started now! **Sources:** - [Ding, K. (2023, October 31). *Prenatal yoga*. BabyCenter.](https://www.babycenter.com/0_great-pregnancy-exercise-prenatal-yoga_7862.bc) - [Fit Pregnancy: prenatal-workouts](https://www.fitpregnancy.com/exercise/prenatal-workouts/pilates-workout-whole-9-months) - [Lewsley, J. (2023, September 21). *Is it OK to swim during pregnancy?* BabyCenter.](https://www.babycentre.co.uk/x4323/is-it-ok-to-swim-during-pregnancy) - [Perry, C. (2023, June 7). *Postpartum timeline: What you can do when after giving birth*. Parents.](http://www.parents.com/baby/health/lose-baby-weight/benefits-walking-pregnant-new-moms/) - [Lewsley, J. (2023a, January 5). *Pilates in pregnancy*. BabyCenter.](https://www.babycentre.co.uk/a563313/pilates-in-pregnancy) - [*My pregnant body*. (2020, March 4). Parents.](https://www.parents.com/pregnancy/my-body/fitness/the-best-fitness-classes-to-try-while-pregnant/) *The views, statements, and pricing expressed are deemed reliable as of the published date. Articles may not reflect current pricing, offerings, or recent innovations.* ### Cord Blood Banking Preserve your baby’s umbilical cord blood stem cells with CryoMaxx™ Processing and use in 80+ FDA-approved treatments and 100’s of clinical trials including autism, diabetes, childhood leukemia, sickle cell disease, and more. 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