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Easy Pregnancy Exercises at Home

Here are some easy home workouts for pregnant women to help move you towards a fitter you, and a healthier child! Check out more!

When you are eating for two, you should focus on eating the right quality and amount of nutrients and drinking plenty of water. But what about cravings? Well, you don’t have to deprive yourself – just eat in moderation and be happy! One thing that will help with any extra calorie intake, if any, would be this – low-impact pregnancy workouts!


What are the benefits of light exercise during pregnancy and is it safe?

Exercising at home during pregnancy with low-impact workouts is a safe and beneficial choice for both you and your child. Here are some of the benefits of doing light workouts during your pregnancy:

  1. Enhances mood: Reduces stress and boosts overall well-being.
  2. Improves stamina: Helps prepare for the physical demands of childbirth.
  3. Promotes better sleep: Eases discomfort and aids in relaxation.
  4. Boosts energy levels: Counters fatigue and improves vitality.
  5. Reduces pregnancy discomfort: Alleviates backaches and swelling in addition to improving posture and circulation.
  6. Assists in weight management: Supports healthy weight gain and reduces risk of gestational diabetes.
  7. Enhances muscle strength: Prepares the body for labour and delivery.
  8. Improves posture and balance: Supports a more comfortable pregnancy.
  9. Reduces the risk of gestational diabetes: Helps manage blood sugar levels.
  10. Facilitates a quicker postpartum recovery: Aids in regaining fitness after childbirth.

Before engaging in any physical activity during your pregnancy, just remember to consult with your doctor or healthcare provider. This ensures it aligns with your individual health needs and is safe for you and your child.


Work it, mummy!

Here are some low-impact home pregnancy workouts to help move you towards a fitter and healthier pregnancy journey!

Pregnancy workout for the upper body

  • Abs

    Avoid crunches and sit-ups. Instead, lie with your back on an exercise mat and place your feet on top of an exercise ball. Keep your palms flat on the ground for stability. Gently lift your hips off the floor as you engage your core. Keep your hips in line with your feet and be careful not to over-arch your back.
Pregnant woman working out by first lying down and lifting legs to rest on fitness ball


Pregnant woman working out by lifting her hips while lying down, having her legs lifted and resting them on fitness ball


  • Chest

    Get on your knees and press an exercise ball against a wall. Slowly push yourself away from it to work on your chest area.
Pregnant woman working out with a forward lunge while supporting herself with fitness ball


Pregnant woman back to a neutral position


  • Biceps

    Stand and hold a dumbbell in each hand. Your palms should face away from your thighs. Bend your elbows to perform a bicep curl. Alternate your arms or work on both biceps at the same time.
Pregnant woman working out by first holding dumbbells in both hands


Pregnant woman working out by bending her elbows with dumbbells


  • Triceps

    Sit and hold a dumbbell in one hand. Straighten the arm overhead and it should be in line with the same-side shoulder. Bend your arm (elbow pointing to the ceiling) and bring the dumbbell down to the back of your neck. Alternate the arms.
Pregnant woman working out by first lifting a dumbbell over her head


Pregnant woman working out by bringing the dumbbell down with her elbows pointing upwards


  • Side planks

    Lie on your side and rest on your elbow. Engage your core to lift your hips so your body forms a straight line through your feet. If this is too challenging, rest your knees on the floor and lift your hips.
Pregnant woman lying on her side and supporting herself with elbow


Pregnant woman doing side planks by using her core to lift her hips


Pregnancy workout for the lower body

  • Step-ups

    Hold a dumbbell in each hand, and then step up onto a box or bench that is about mid-shin high, and step back down. Alternate your legs for each rep.
Pregnant lady holding dumbbells and stepping up an elevated surface


Pregnant lady lifting her other foot up


  • Squats

    Hold a dumbbell in front of you with both hands. Bend your knees to lower into a squat. As your pelvic ligaments are looser, it is important not to squat all the way down. Aim to reach about two-thirds of the way down, then engage your glutes to get back to a standing position.
Pregnant lady standing straight holding dumbbells in her hands


Pregnant lady lowering her knees into a squat two thirds of the way down


Do be careful and perform each pregnancy workout slowly. Stay away from fast or jerky movements as it could lead to injuries. If you prefer other types of pregnancy workouts that are outside the house or simply prefer a change of scenery, here are 4 exercises to try that will have you enjoying your exercise sessions away from home. Also, do consult with your doctor to check if these workouts for pregnant women work for you.

Regular exercise during pregnancy typically contributes to a smoother delivery and a quicker recovery post-birth, setting the stage for a healthier start for both you and your child. Paired with a balanced diet and adequate hydration, you’ll be able to keep your body in peak condition which may help your body to recover faster postpartum. Need a boost of energy to get you through your pregnancy exercise routines at home? Try supplementing your diet with Frisomum® Gold!

Maternal milk, like Frisomum® Gold, is tailored to meet the specific needs of expectant mothers and their future children, providing a balanced nutritional boost safely. Our unique DualCare+™ formula caters to both mum and child, offering essential nutrients essential for this stage. Read more on what mums should drink during pregnancy. Frisomum® Gold delivers vital nutrients to support you through this significant journey such as:

Vitamin D - Vitamin D is necessary for the absorption and utilisation of calcium and phosphorus1.

Calcium - Helps in the normal growth and development of bones and teeth2.

Vitamin B12 - Needed for red blood cell production and the healthy functioning of the nervous system3.

Folic Acid - Folic acid is essential for growth and division of cells. Folate plays a role in the formation of red blood cells. Folate helps to maintain the growth and development of the foetus4.

Iodine - Essential for the formation of thyroid hormones, which supports brain development5.

Low glycaemic index - The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly food affects your blood sugar (glucose) level when eaten on its own. The low glycaemic index (GI) could help the mother avoid being overweight during pregnancy. Check out our article “Why A Low GI Diet Is Beneficial During Pregnancy” for more insights on how your glycaemic index (GI) affects your pregnancy,

When you’re deciding on which pregnancy milk powder you should choose to supplement your diet with throughout your pregnancy journey, it’s important to also consider the origins of the milk, how it was manufactured and processed, its nutrient content as well as which one helps you control weight gain during pregnancy. Frisomum® Gold preserves the natural nutrients of the milk to give you what you need in your pregnancy journey. Now that you are aware of the importance of maternal milk/susu, check out what Frisomum® Gold has to offer now!




  1. Vitamin D. (2022). Retrieved 14 June 2022, from 
  2. Calcium. (2022). Retrieved 14 June 2022, from 
  3. B Vitamins. (2022). Retrieved 14 June 2022, from

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