Exercises During Pregnancy

Goal of Performing Prenatal Exercises: To strengthen the muscle that will be used in labor and delivery.


Guidelines in Performing Exercises during pregnancy:

  1. Exercise should be done in moderation. Recommend that moderate exercise should be done 30 or more minutes daily.
  2. The pregnant woman should avoid strenuous activity or intensifying training.
  3. Exercises where there is a risk of falling or abdominal trauma should be avoided.
  4. Pre-natal exercises should NOT be done during a hot or humid weather.
  5. All exercises in supine position after the first trimester of pregnancy should not be done by the pregnant woman as this position increases the risk of supine hypotensive syndrome.


  6. Should be individualized. Meaning the exercises recommended for each pregnant woman should be according to ones age, physical condition, customary amount of exercise and the stage of pregnancy.
  7. Adequate fluid intake before and after exercise should be practiced by the pregnant woman.
  8. Exercises that cause fatigue should be stopped.
  9. It is important to follow the health care provider’s advice about taking the pulse rate during the exercise and keeping it within a certain range.
  10. The pregnant woman should stop the exercise and seek medical advice if she experiences the following:
  • Chest pain
  • Dizziness
  • Headache
  • Decreased fetal movement
  • Signs of labor

Squatting and tailor sitting

    1. Strengthen perineal muscle
    2. Increase perineal circulation
    3. Make more pelvic joints pliable

    Pelvic Rock

      1. Maintains good posture
      2. Relieves abdominal pressure and low backaches
      3. Strengthen abdominal muscles following delivery

        modified knee-chest position

      Modified knee-chest position

        1. Relieves pelvic pressure and cramps in thighs or buttocks
        2. Relieves discomfort from hemorrhoids

        Shoulder circling

          1. Strengthens muscles of the chest


          shoulder circling

            1. Best exercise
            2. Promotes circulation


              1. 10 seconds contraction, 10 seconds relaxation (30 times a day)
              2. Relieves congestion and discomfort in pelvic region
              3. Tones up pelvic floor muscles

              images from pregnancy.gemzies.com, medindia.net, moondragon.org, albertrotella.robopeoples.com, pregnancyatoz.com

              Daisy Jane Antipuesto RN MN

              Currently a Nursing Local Board Examination Reviewer. Subjects handled are Pediatric, Obstetric and Psychiatric Nursing. Previous work experiences include: Clinical instructor/lecturer, clinical coordinator (Level II), caregiver instructor/lecturer, NC2 examination reviewer and staff/clinic nurse. Areas of specialization: Emergency room, Orthopedic Ward and Delivery Room. Also an IELTS passer.

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