4 Pregnancy-Safe Exercises to Add to Your Routine

Add these easy exercises to your regular routine and you’ll ease your aches, boost your mood, and even make labor (a little bit!) easier.
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January 30, 2017
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#1: Shoulder straightener

How to do it

Squeeze your shoulder blades together (while sitting or standing). Hold for 10 seconds. Repeat a few times during the day.

The benefit

Those new curves can make your body hunch forward. This move realigns your posture and stretches chest and back muscles.

#2: Baby hugs

How to do it

Draw in your abs as if to “hug” your baby. Focus on working your obliques too. Hold for three to five seconds while you inhale and exhale — don’t hold your breath! Repeat this move a few times throughout the day.

The benefit

Helps tighten muscles around your uterus that stretch and weaken as baby grows.

#3: Kegels

How to do it

Contract your pelvic muscles (as if stopping yourself from peeing). Hold for five seconds before releasing. Repeat 10 times a day.

The benefit

This helps strengthen the pelvic floor. Weakness here can lead to discomfort, incontinence, and sexual problems.

#4: Squats

How to do it

Stand with feet hip-width apart and hold a chair. With your weight on your heels, slowly lower as if sitting, pausing at the bottom (never go lower than knee-level). Squeeze glutes and thighs to come up. Do 12 reps, 3 times a day.

The benefit

Squatting is a big part of labor, and this move helps prepare your muscles.

The Bump and vitaPearl teamed up to bring you Secrets to a Healthy Pregnancy. A healthy diet and lifestyle benefit you and baby throughout your pregnancy and beyond. Visit to learn more about prenatal vitamins.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

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