Tips on Exercise during Pregnancy

Exercise is important during pregnancy and many of us forget that. At first, I was scared to do any exercise but after dealing with lack of energy and short breath, I decided to take some classes with a private instructor. It changed my perspective on exercise during pregnancy. After working out, I felt like I had so much more energy and I could carry the weight of a big baby around. I could walk up stairs without stopping and visit an expo without sitting. This was a big deal for me! My pregnancy turned out to be amazing and my recovery was a breeze!

Before you consider exercising, make sure you speak to your doctor to find out if its okay. I found some simple exercises that you can do during pregnancy to help you stay fit.

exercise during pregnancy

1. Strength Workout

You can do a basic workout with dumbbells to strengthen your upper body. Remember not push yourself too much.

Sportive pregnant girl

An example of a workout:

Shoulder Press

You can stand or sit during this exercise. Holding a weight in each hand, slightly bend your arms at the elbows and hold your hands above your shoulders. Then, while breathing out, slowly lift your arms toward the sky until they are straight. Repeat around 30 times. Source:

2. Walking

You can walk throughout your pregnancy and it’s one of the best types of cardiovascular exercises to do to prepare for your baby.

3. Kegels

Sit on an exercise ball and do some belly breathing. Inhale, letting your belly rise, and exhale to let it fall. Let the length of your inhale match the length of your exhale for five or so breaths and on your next exhale, tighten the muscles surrounding your vagina. Relax your shoulders, face, and neck, so that only your pelvic floor muscles are tight. Hold for the count of five then release. Source:

Pregnant woman excercises with gymnastic ball

4. Swimming

Fitness experts say swimming is one of the safest exercise during pregnancy.

5. Yoga

During pregnancy, parts of your body start aching. Stretching can help pregnancy pains and yoga can help you relax.

photo set of pregnant woman doing exercisesIt’s important to follow a healthy lifestyle during pregnancy. Even if you exercise throughout your pregnancy, you are most likely to develop stretch marks.

Did you know up to 90% of pregnant women develop stretch marks during pregnancy?

Bio-Oil is the number one scar and stretch mark product in 21 countries, including South Africa, where it is the product most recommended by gynaecologists and midwives for stretch marks. It also works wonders on Caesarean scars, dehydrated, itchy skin, and pigmentation caused by hormonal fluctuations during pregnancy.

WIN! I got a gorgeous Bio-Oil baby hamper worth R1,000 to give-away.

2015 Bio-Oil baby hamper


  • Wicker basket
  • 3 bottles of Bio-Oil (60ml, 125ml and 200ml)
  • Hooded baby bath towel
  • Fabric building blocks and bunny rabbit
  • Muslin blanket
  • Bio-Oil’s Tips for Moms from Moms booklet
  • Bio-Oil’s Guide to Pregnancy Stretch Marks

Please note this competition is opened to South Africans Only.

a Rafflecopter giveaway

Facebook Comments

Hi, I’m Shan. I’m a wife, mom to 3 kids and a businesswoman who works from home and gets very little sleep at night. My days are filled with dirty diapers and toddler tantrums, but I wouldn’t trade it for anything else. I am in the Forbes 30 under 30 list for Forbes Africa 2019 and just recently launched my start-up – MomSays.

Find me on: Web | Twitter | Instagram | Facebook


  1. Claudz
    2015-02-20 / 17:10

    Great tips and a lovely giveaway

  2. Esda
    2015-02-21 / 02:43

    Im not big excersize freak,just doing normal things and eating healthy

  3. Carolyn Augustus
    2015-02-21 / 09:36

    Wish I knew all this when I was pregnant

  4. Lizelle Van Rooyen
    2015-02-21 / 20:54

    Would love this awesome hamper

  5. 2015-02-21 / 21:59

    I loved to swim when I was pregnant. Not to mention it was such a hot summer!!’

  6. Bertha
    2015-02-22 / 04:44

    Loved walking with hubby

  7. Carey Taylor
    2015-02-22 / 15:04

    Hi there 🙂 I have been thoroughly enjoying swimming throughout my pregnancy. Being 34 weeks now and having some seriously warm summer days, I’m enjoying it even more!

  8. anusha naidoo
    2015-02-22 / 16:06


  9. 2015-02-22 / 17:47

    Would love to win this hamper for someone very dear to me who could’nt affort it <3

  10. Zulpha Cassiem
    2015-02-22 / 21:11

    Lovely tips! Would love to win this amazing hamper 😀

  11. nadia
    2015-02-22 / 21:28

    Wow amazing tips 🙂 would love to win this awesome hamper

  12. Lezanne
    2015-02-22 / 21:31

    Would love to win this hamper!!

  13. 2015-02-22 / 21:39

    Awesum prize and thanks for the lovely tips would love to win this hamper

  14. 2015-02-22 / 21:54

    Hi thanks for the very informative tips really love it and thank you for this awesum prize would love to win liked and shared

  15. Heather
    2015-02-22 / 22:12

    Great tips and I like the stuff in the hamper too. 🙂

  16. Aysha. Motala
    2015-02-22 / 22:40

    Great hamper! love bio oil. It’s scent and how my skin feels.

    I am starting to get backache and finding a position to sleep is difficult. Looking forward to the stretching exercises. Thank you!

  17. Yashmitha Padayachee
    2015-02-22 / 23:03

    I did a lot of walking whike preggy, and it helped keep me fit. As mentioned on fb, I am eager to use bio oil not only on my stretch marks but also k recent operation scars.

  18. Shakira
    2015-02-22 / 23:55

    Tried to exercise but I was too sick.. Was hospitalized due to having hyperemesis.

  19. Teresa
    2015-02-23 / 00:56

    Would love to win this prize

  20. Anel
    2015-02-23 / 07:24

    I love swimming! This will definitively be my exercise choice!

  21. Lizelle Wait
    2015-02-23 / 08:45

    awesome tips fingers crossed

  22. 2015-02-23 / 08:53

    I would really like to WIN this for a friend. And surprise her with it.. Awesome tips for preggie mommies to be.. 🙂

  23. 2015-02-23 / 09:13

    I will exercise all through my surrogate’s pregnancy 🙂 But seriously though, our surrogate mom will be keeping her exercise regime during our pregnancy and only alter if the dr recommends.

  24. 2015-02-23 / 09:28

    Will definitely be trying sone of that yoga and swimming in this heat is a must thank you for lively tips and bio oil is a must for all pregnant ladies.

  25. Neo Masilo
    2015-02-23 / 12:25

    At 23 weeks and I’m only going pregnancy shopping this week, would be amazing to win this hamper. It’s would do wonders for my skin. Yoga has been great, it dies wonders for my energy levels and keeping my body fit.

  26. stephanie graves videira
    2015-02-23 / 14:00

    No i didnt do any, but i was very active at work if that counts 😉

  27. 2015-02-23 / 14:05

    No I didn’t excerise at all except for walking and cleaning like a crazy person

  28. olivia
    2015-02-23 / 20:06

    Great tips… glad I saw this

  29. rehana seedat
    2015-02-23 / 20:10

    I did a lot of walking. Also loved dancing, Swimming – because it exercises both large muscle groups (arms and legs), provides cardiovascular benefits, and allows expectant women to feel weightless despite the extra pounds of pregnancy and some Low-impact aerobics.

  30. Tara Parker
    2015-02-23 / 22:23

    My sister is pregnant and we go for brisk walks along the promenade as she lives on the beach front 🙂

  31. Este
    2015-02-24 / 00:03


  32. 2015-02-25 / 14:45

    Very interesting blog post! I did exercise in my pregnancy and I did a lot of walking. I shared this giveaway on Twitter (@flutterbymegs). Fingers crossed 😉

  33. Anne
    2015-02-25 / 23:12

    Light walking on the treadmill and cycling for a few minutes

  34. Teresa Ekland
    2015-02-26 / 16:50

    Great blog – I would love to win this

  35. Teresa ekland
    2015-02-28 / 01:15

    bio oil is amazing stuff – would love to win this

  36. Tammy Perry
    2015-02-28 / 14:42

    I exercised 2-3 times
    Per week at gym during pregnancy and I found it helped heaps! Not just with general well being but recovery after birth as well! I did cycling, walking and light weights!

  37. Cathy Badenhorst
    2015-03-03 / 23:48

    kegels and walking

  38. Lezanne Swanepoel
    2015-03-05 / 15:25

    I did lots of walking and stretching exercises. Would love to win this stunning hamper!! xxx

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