Gentle Exercises for Pregnancy Recommended by Midwife – Safe, Effective & Relaxing

Staying active during pregnancy can feel intimidating, but gentle movement is one of the best gifts you can give yourself and your baby. Midwives around the world recommend a set of gentle, low-impact exercises to support a healthier, calmer pregnancy.
In this guide, we’ll explore which exercises midwives suggest, why they help, and real-world tools to make them easier and safer.

Why Gentle Exercise Matters in Pregnancy

Gentle exercise helps your body stay strong, flexible, and comfortable as your baby grows. Midwives explain that daily movement can:

• Reduce back pain and hip tension

• Improve circulation and posture

• Boost mood and energy

• Support easier labor and faster recovery

Unlike high-intensity workouts, gentle pregnancy exercises are about listening to your body, breathing deeply, and building gentle strength.

What Midwives Recommend: Safe & Gentle Moves

Everybody and pregnancy are unique, but midwives commonly suggest:

• Walking: Low-impact, keeps blood flowing and mind calm

• Prenatal yoga: Focuses on flexibility, breathing, and pelvic floor strength

• Pelvic tilts & cat-cow stretches: Relieve back pain

• Seated or side-lying stretches: Open hips and release tension

• Light resistance band work: Supports posture and gentle toning

Midwives stress: it’s not about pushing limits, it’s about daily, mindful movement.

Benefits of Gentle Pregnancy Exercises

• Helps reduce swelling in feet and ankles

• Supports digestion and reduces constipation

• Builds stamina for labor

• Promotes better sleep

• Enhances mental health by lowering stress hormones

Regular gentle exercise also helps moms feel more connected to their changing bodies.

Helpful Products to Support Gentle Pregnancy Workouts

Below are real-world products recommended by midwives to make pregnancy workouts more comfortable, safer, and even fun.

Prenatal Yoga Ball

Gentle support for stretches and balance

A slightly larger exercise ball designed for pregnancy can help with pelvic tilts, gentle stretches, and even birth prep.

• Supports hips and back

• Helps posture

• Doubles as a birth ball

Buy: birthball.com

Gaiam Essentials Prenatal Yoga Mat

Extra cushioning for growing bellies

A thick, non-slip mat helps protect knees and wrists during gentle yoga or stretching sessions.

• Lightweight, roll-up design

• Softer than standard mats

• Easy to clean

Buy: gaiam.com

Maternity Support Belt

Reduce pressure and stay active longer

Wearing a soft, adjustable maternity belt during walks or gentle workouts can relieve back strain.

• Support the lower belly

• Improves posture

• Breathable material

Buy: babymoov.com

Tone gently without strain
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Low-resistance fabric bands are great for gentle leg, arm, or back exercises.

• Soft, non-slip

• Midwife-approved for safety

• Easy to carry anywhere

Buy: theraband.com

Gentle Prenatal Workout App

Midwife-guided workouts at home

Apps like “Baby2Body” provide daily, low-impact workouts curated by prenatal experts.

• Adjusts to the trimester

• Video demos

• Daily wellness tips

Buy: baby2body.com

Use Cases & Why Moms Love These Tools

• Ball & mat → create a safe, comfy workout space

• Belt → reduce round ligament pain on walks

• Resistance bands → tone muscles gently

• App → remove guesswork with trimester-safe routines

These products help pregnant moms keep moving without overdoing it, a perfect blend of comfort and confidence.

How & Where to Buy

• Buy directly from trusted brand websites

• Choose products designed specifically for pregnancy (safe materials, the  right size)

• Read reviews, check midwife recommendations

• For apps, download from the App Store / Google Play

FAQs

Is gentle exercise safe during pregnancy?
Yes, as long as you choose low-impact movement and check with your midwife.

When should I start?
Unless advised otherwise, most moms can begin as soon as they feel ready, even during early pregnancy.

What if I feel pain?
Stop immediately and talk to your midwife. Mild stretching is normal; sharp pain is not.