Hello, beautiful expecting moms! Staying active and flexible during pregnancy can do wonders for you and your baby. Here are some safe and effective exercises and stretches you can try:


  1. Prenatal Yoga: Helps improve balance, strength, and flexibility. Plus, it’s a great way to relax and connect with your baby.
  2. Walking: Simple yet effective. It’s a low-impact exercise that can be done throughout your entire pregnancy.
  3. Swimming: It’s a full-body workout that takes the pressure off your joints. Plus, feeling weightless is a nice bonus!
  4. Pilates: Helps strengthen your core and improves posture, which can alleviate backaches as your belly grows.


  1. Pregnancy Cat-Cow: This yoga pose helps relieve tension in your lower back. Get on all fours, arch your back while looking up for the ‘cow’ pose, then round your back while looking down for the ‘cat’ pose.
  2. Side Stretch: Stand tall, interlace your fingers and stretch them up towards the sky. Gently bend to each side, feeling a nice stretch along your side body.
  3. Butterfly Stretch: Sit on the floor, bring the soles of your feet together and let your knees fall out to the sides. This stretch is great for opening up the hips.
  4. Child’s Pose: This calming yoga pose can help stretch your lower back. Kneel on the floor, sit back on your heels, then lean forward to rest your forehead on the floor. Extend your arms in front of you for an extra stretch.

Remember, always listen to your body and only stretch as far as feels comfortable. Consult with your healthcare provider before starting any new exercise routine. Here’s to a healthy and active pregnancy!