Posted on October 20th, 2025

Introduction: Movement Is Medicine for Motherhood

Pregnancy is a time of growth, change, and wonder, but also of physical strain. Gentle movement helps your body stay strong, your energy stay balanced, and your mood stay lifted.

At Hooria Health and Maternal Support, we remind expecting mothers that exercise during pregnancy isn’t about intensity, it’s about connection. Moving with intention helps you prepare for labor, ease discomfort, and support your baby’s growth in a healthy way.

Below are seven safe, effective prenatal exercises that can make your pregnancy journey more comfortable and confident.

1. Walking: The Perfect Everyday Exercise

Why it helps: Walking keeps your heart strong, boosts circulation, and improves mood, without straining your joints.

How to do it: Aim for 20–30 minutes a day at a comfortable pace. Wear supportive shoes and listen to your body. If you feel lightheaded or short of breath, pause and rest.

Bonus tip: Try walking outdoors to enjoy sunlight and nature; it helps reduce stress and promotes better sleep.

2. Pelvic Tilts: Strengthening the Core and Back

Why it helps: Pelvic tilts strengthen your lower back and abdominal muscles, easing common pregnancy discomfort like back pain.

How to do it:

• Stand with your back to a wall or on all fours.

• Gently tilt your pelvis forward and backward.

• Repeat 10–15 times, focusing on breathing steadily.

This simple movement helps prepare your body for childbirth by improving posture and flexibility.

3. Squats: Preparing for Labor

Why it helps: Squats open the hips, strengthen the legs, and improve circulation. They can also make labor positions more comfortable.

How to do it:

• Stand with feet shoulder-width apart.

• Lower slowly, as if sitting back into a chair.

• Keep your knees behind your toes and chest lifted.

• Rise back up, squeezing your glutes.

Safety tip: Hold a sturdy chair or partner’s hand for balance.

4. Prenatal Yoga: Breath, Balance, and Mindfulness

Why it helps: Prenatal yoga connects breath and movement, helping mothers manage stress, improve flexibility, and reduce anxiety.

How to do it: Look for certified prenatal yoga classes online or in your community. Focus on poses like:

• Cat-Cow (to release tension in the back)

• Butterfly Pose (to open the hips)

• Child’s Pose (for gentle relaxation)

Yoga also promotes mental calm, a gift during pregnancy and labor.

5. Kegel Exercises: Strengthening the Pelvic Floor

Why it helps: Kegels help tone the muscles that support your bladder, uterus, and bowels, improving recovery after birth.

How to do it:

• Contract your pelvic muscles (as if stopping urine flow).

• Hold for 5 seconds, then release.

• Repeat 10–15 times, several times a day.

These tiny but powerful movements can make a big difference in postpartum healing and comfort.

6. Seated Leg Lifts: Boosting Circulation

Why it helps: Improves blood flow, reduces swelling, and strengthens leg muscles.

How to do it:

• Sit upright on a chair.

• Extend one leg slowly, hold for 3–5 seconds, then lower.

• Alternate legs for 10–15 reps each.

This simple exercise can be done anywhere, even while watching TV or working at a desk.

7. Gentle Stretching: Easing Everyday Discomfort

Why it helps: Stretching reduces tension in the neck, shoulders, and lower back while improving flexibility.

How to do it: Spend 5–10 minutes each day stretching your arms, legs, and spine. Move slowly and never bounce.

Pro Tip: End your stretches with slow breathing and gratitude for your body’s strength; it’s doing something extraordinary.

Exercise Safety Tips for Expectant Mothers

Before starting any exercise routine, consult your healthcare provider or midwife. Keep these reminders in mind:

• Stay hydrated before, during, and after activity

• Avoid overheating or lying flat on your back for long periods

• Move gently; pain is a sign to stop

• Listen to your body and rest when needed

Remember: consistency matters more than intensity.

Final Thoughts: Move with Love, Not Pressure

Exercise during pregnancy is about honoring your changing body, not pushing it. Even 10–15 minutes of gentle movement each day can make you feel stronger, calmer, and more connected to your baby.

If you’d like help creating a safe, personalized prenatal wellness plan, reach out to Hooria Health and Maternal Support. Our doulas and maternal wellness team offer compassionate guidance rooted in cultural understanding and holistic care.

Contact Hooria Health and Maternal Support today to start a conversation about prenatal health and movement support.