Exercising during pregnancy is important for good physical and mental health. So don’t let winter stop you. Here are some safe winter pregnancy exercises you can do.
Pregnant or not, working out during the winter is probably the last thing on anyone’s mind. It even becomes difficult to get out of bed during cold days and long nights. However, you should think about the health benefits and get moving. Exercising in cold weather is not only good for your physical health but also for your mental health. For pregnant women, it can also be a way to prevent gestational diabetes. As long as your pregnancy is progressing normally, you can exercise without worrying about complications. However, it doesn’t hurt to consult your doctor once. Once you know you can workout, you should try these winter pregnancy exercises to stay fit.
Why is exercise important for pregnant women?
Moving your body is important 365 days a year, but it can also be beneficial for pregnant women. Here are the benefits of pregnancy exercises:
- Improves physical health: “Regular exercise strengthens muscles, reduces back pain and improves posture, all of which are crucial during pregnancy,” says fitness expert Yash Agarwal.
- Improves mental health: Physical activity increases endorphin levels, thereby reducing stress, anxiety and depression. A 2015 analysis published in the Sports health showed that perinatal depression can be prevented through exercise.
- Easier work and delivery: “Strengthening the core and pelvic muscles contributes to smoother work and shorter recovery times,” explains the expert.
- Helps manage weight: Exercise helps manage weight during pregnancy. In a 2023 study published in the American Journal of Obstetrics and Gynecology MFMan association was found between physical activity and a reduced risk of overweight and obesity in pregnant women.
- Better blood circulation: “Exercise reduces swelling and cramps in the legs by improving blood circulation,” explains the expert.
- Prevention of gestational diabetes: It is a type of diabetes that occurs only when women are pregnant. Exercise may lower your risk of gestational diabetes, according to American College of Obstetricians and Gynecologists. “Exercise helps regulate blood sugar, which is important for preventing gestational diabetes,” says Agarwal.
Pregnancy exercises in winter: the movements to do
1. Walk indoors
- You can walk outside in winter. But walking indoors is one of the best pregnancy exercises in winter because you don’t have to worry about the cold or slippery floors when you work out. Start with a warm-up by walking slowly on the treadmill inside your home for five minutes.
- Gradually increase your speed to a brisk pace while maintaining a steady pace.
- Swing your arms naturally to maintain balance.
- Walk for 20 to 30 minutes then cool down by slowing your pace for five minutes.
2. Squats
- To do squats during pregnancy, stand with your feet shoulder-width apart and your hands on your hips.
- Slowly lower your hips as if you were lowering your body to sit in a chair.
- Keep your back straight with your knees aligned over your toes.
- When your thighs are parallel to the floor, stop and then slowly stand up.
- “Perform 10 to 12 repetitions for 2 sets,” says Agarwal.
3. Pelvic tilts
- Lie on your back or stand against a wall with your knees bent and your feet flat on the floor.
- Contract your abdominal muscles and flatten your back against the floor.
- Tilt your pelvis slightly upward.
- Hold for 5 seconds then relax.
- Repeat the steps 10 to 15 times.
4. Kegel exercise
- Sit, stand or lie down depending on your comfort level.
- Tighten your pelvic floor muscles, which you use to stop urination.
- Hold the contraction for four to five seconds then relax for a few seconds.
- “Repeat 10 to 15 times. Do Kegel exercises three times a day,” says the expert.
5. Side leg raises
- To perform lateral leg raises, lie on your side with your head resting on your arm.
- Make sure your lower leg is bent and your upper leg remains straight.
- Raise your top leg to about 45 degrees then slowly lower it.
- Perform 10 repetitions then switch sides.
6. Seated Ball Exercise
- Sit on a stability ball with your feet flat on the floor.
- Bounce or roll gently from side to side to improve core strength and balance.
- Add arm movements, such as raising your arms overhead or to the sides.
- One of the best winter pregnancy exercises is to perform seated ball exercises for 10-15 minutes.
7. Arm and shoulder raises with light weights
- Sit or stand with a dumbbell in each hand (1 to 2 kg).
- Perform shoulder raises by raising your arms out to the sides to shoulder height.
- Do 10 to 12 repetitions for 2 to 3 sets.
8. Side steps
- To do this low-impact aerobic exercise, warm up by walking slowly or tapping steps.
- Step to the side with your right foot.
- Move your left foot to meet your right foot.
- Maintain a moderate intensity for 15 minutes.
9. Stationary bike
- Before doing one of the best winter pregnancy exercises, adjust the height of the bike seat to ensure proper posture.
- Start pedaling slowly to warm up for five minutes.
- Gradually increase the resistance or speed over 15 to 20 minutes.
- Cool down by pedaling slowly for five minutes.
When to do pregnancy exercises in winter?
You can practice physical activity regularly if you are in good health and your pregnancy is progressing normally. Exercising does not increase the risk of miscarriage, early birth and low birth weight, according to the American College of Obstetricians and Gynecologists. However, it is important to discuss winter pregnancy exercises with your gynecologist.

Keep the trimester in mind when choosing winter pregnancy exercises:
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- First trimester: “Focus on low-impact exercises like walking and Kegel exercises to build a base,” says the expert.
- Second trimester: Incorporate muscle-strengthening exercises like squats, as energy levels increase.
- Third trimester: Stick to low-impact exercises to maintain flexibility and prepare for work.
“Stop doing winter pregnancy exercises if you experience dizziness, chest pain, vaginal bleeding or painful contractions,” advises the expert.
Precautions to take during winter pregnancy exercises
- Stay warm by wearing layers and making sure the exercise area is heated.
- Drink water before, during and after winter pregnancy exercises.
- Exercise indoors to avoid slippery floors and falls.
- “Avoid overexertion when doing winter pregnancy exercises; keep the heart rate below 140 beats per minute,” explains the expert.
- After the first trimester, avoid winter pregnancy exercises on your back to avoid decreased blood flow.
Get moving and do winter pregnancy exercises to stay healthy. However, listen to your body and stop if you feel pain, fatigue or discomfort. Get your doctor’s approval before starting or continuing an exercise program.
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