Best Exercises for Pregnant Women 2025
Pregnancy is a beautiful journey, but it also comes with its fair share of changes, both physical and emotional. Many moms-to-be find themselves wondering, “Can I exercise when pregnant?”
In most cases, you can! And it can make a world of difference. Not only can exercising ease backaches and boost your mood, it can also help with putting the baby in optimal foetal position during the third trimester.
In this article, let’s walk through the best exercises for pregnant women like prenatal yoga, Pilates, and massage, trimester by trimester.
This article is for educational purposes only. Every pregnancy is different, so listen to your body and move at your own pace. Stick to exercises you were already doing before pregnancy, and always check with your doctor or midwife before starting anything new.
Can I Exercise When Pregnant
For most healthy pregnancies, exercise is encouraged. Health experts generally recommend about 150 minutes of moderate movement each week.
That might sound like a lot! But it can be as simple as a 20-minute walk, some light stretching, or a short prenatal yoga session each day.
Benefits of Exercising When Pregnant
Moving your body during pregnancy offers more than just physical benefits. It can also:
- Ease common aches: Exercise can help reduce back pain, swollen ankles, and tight hips.
- Boost your mood: Gentle movement releases endorphins that help with stress and sleepless nights.
- Support your body for labour: Strengthening your core and hips can make delivery a little smoother.
- Aid recovery: Staying active helps your body bounce back more comfortably after birth.
Even on the days you feel tired, a few slow stretches or mindful breaths can help you reconnect with yourself.
First Trimester Exercises
The first trimester often feels like a blur of excitement, fatigue, and adjustment. It’s okay if your energy levels are all over the place. The goal here is to move gently and listen closely to your body:
What You Can Do:
- Prenatal yoga: Focus on breathing, relaxation, and gentle stretches. Skip deep twists or backbends for now.
- Pilates: Work on posture and light pelvic floor engagement. Avoid anything that strains your core.
- Massages: If morning sickness or tension hits, a prenatal massage can do wonders–just make sure it’s done by a certified therapist.
There are plenty of videos online that you can follow along in the comforts of your own home such as Yoga with Adriene.
Second Trimester Exercises
As your energy starts to return and your bump begins to show, this is often the most enjoyable phase for gentle exercise. You’ll feel stronger, steadier, and more confident in your body’s rhythm.
What You Can Do:
- Prenatal yoga: Try poses that open the hips and stretch the back. Focus on balance and breathing.
- Pilates: Strengthen your lower body and stabilise your spine. Keep movements slow and controlled.
- Massage: Helps with circulation and muscle soreness as your bump grows.
- Low-impact cardio: Brisk walks, stationary cycling, or swimming are great options if you feel up for it.
If you are experiencing low blood pressure during pregnancy, you can try low impact cardio exercises that do not have up and down movements by Lauren Fitter.
Third Trimester Exercises
By the third trimester your belly is bigger, and you might move a little more slowly or feel like your baby is right under your ribs. That’s perfectly normal. At this stage, it is all about comfort, mobility, and preparation for birth.
What You Can Do:
- Prenatal yoga: Gentle hip-opening stretches, side-lying poses, and breathing exercises that help you prepare for labour.
- Pilates: Keep it light—focus on posture, breathing, and pelvic floor support.
- Massage: Regular prenatal massage can relieve back pain, reduce swelling, and help you rest better.
- Light activity: Walking or swimming can help keep your circulation going. Just avoid anything that strains your balance.
You can watch videos by Pregnancy and Postpartum TV to help engage baby’s head and prepare for a shorter labour.
Postpartum Exercises
Once your little one arrives, some moms are eager to start being active again while others may need a longer time to recovery. Both are completely okay!
What You Can Do:
- Start small: Begin with deep breathing, gentle stretches, or pelvic floor exercises once your doctor says it’s safe.
- Reconnect: Focus on posture, light core engagement, and body awareness rather than “bouncing back.”
- Short walks: Fresh air can help clear your mind and lift your spirits.
- Postnatal classes: When you’re ready, look for beginner postnatal yoga or Pilates sessions to rebuild strength safely.
Motherhood is a marathon, not a sprint. Your body has achieved something extraordinary! Take your time to recover.
5 Top Prenatal Yoga and Pilates Studios in Kuala Lumpur
Here are some prenatal yoga studios in Kuala Lumpurthat provide guided classes and nurturing communities to support you throughout your pregnancy journey:
Tips for Exercising Moms
Living in Malaysia brings its own set of challenges: humidity, long workdays, and did I mention humidity? Here’s how to make movement easier:
- Keep a water bottle nearby—hydration is essential in our climate.
- Practise in a cool, airy room or use a fan.
- Ten to twenty minutes a day is plenty—consistency matters more than duration.
- Try free online prenatal classes if you can’t get to a studio.
- Most importantly, listen to your body and adjust when needed.
Create an Exercise Routine with MomGenie
Every mom’s pregnancy journey is unique, so your exercise routine should be too. There isn’t a one size fits all when it comes to the exercises you should do.
If you’re unsure on how to start, use MomGenie. You can factor in pregnancy symptoms you may be facing such as nausea, swelling, or heartburn to create a plan tailored just for you.
