There is no doubt that pregnancy is an emotional (and physical) rollercoaster ride. Knowing that you’re 9 months away from a permanently altered lifestyle can be very pressuring and stressful after all. Despite the psychological impact of going through pregnancy, women must maintain a strong will as they prioritize their physical well-being.


Of course, women are not supposed to engage in regular workout routines that require flexibility, strength, and endurance, especially if they are put to bed rest. Remember that certain muscle groups in the lower body area may weaken when unused for an extended period of time. This may lead to complications that may prove to be a risk when it comes to childbirth. With all these being said, here are some of the best workout routines that pregnant women can do while in bed.

Kegel Exercise

The kegel exercise focuses on strengthening the pelvic floor muscles, specifically the region around the vagina.

  1. Lie on your back and focus on your pelvic floor muscles.
  2. While keeping your back on the bed, lift up your pelvic floor muscles towards your stomach. Remember not to focus the pressure on your buttocks, instead, tighten your pelvic muscles as if you’re trying to hold your urine.
  3. Try to breathe normally as you hold this position for about 10 seconds.
  4. Return back to the starting position and repeat for 10-20 times.

Side Leg Lifts



This exercise improves the circulation and helps with the flexibility of the lower legs.

  1. While lying on your side, straighten the top leg while keeping the bottom leg curled for support.
  2. Slowly raise your top leg upward while keeping it straight. Raise it until you feel slight pressure.
  3. Return back to the starting position and repeat for 10-15 times. This exercise is best repeated 2-3 times a day.

Simple Arm Exercise

Here is another simple exercise that improves circulation:

  1. While lying on your back, push down your head onto the pillow.
  2. Use your right arm to reach your left knee.
  3. Repeat on the other side with your other arm.
  4. While doing this exercise, remember to use your shoulders and leg muscles to bring your hand and knee together. Do not raise your buttocks or your head.
  5. Repeat this exercise for 10-20 times – 2-3 times a day.

Ankle Pumps

This exercise is done with a resistance band and in a slow and steady manner. Just remember to stop any exercise with resistance bands immediately when you feel any discomfort or pain.

  1. Lie on your side as if you’re about to perform side leg lifts.
  2. Wrap the band around the top foot. Be sure to point your toes downwards slightly to secure the band.
  3. Slowly push your foot away from your body until you feel the pressure. Hold for 5 seconds before slowly releasing.
  4. Repeat the exercise for 10-15 times (splitting the repetitions on both legs) – 2-3 times a day. It is also a good idea to have someone assist you throughout this exercise.

Shoulder Pull Backs



This is an exercise for the upper body with a resistance band.

  1. While lying on your side, hold the resistance band in both ends.
  2. While keeping your back straight, pull the band with the upper arm slowly. Remember to keep your elbow bent.
  3. Be sure to straighten your back throughout the exercise. Pull the band as far back as you can.
  4. Hold the position for 5 seconds – or for as long as you can.
  5. Slowly release and repeat the exercise for at least 10 times.

Heel Taps

Heel taps are normally done in a fast pace. But this time, you should perform it slowly and in a controlled manner.

  1. While lying on your back, lift both of your knees up to a comfortable level. Straighten your shins so they are parallel to the bed.
  2. Relax your back and keep in flat on your bed. Inhale as you slightly pull towards your abdominal area.
  3. Next, lower one leg as you exhale and tap the bed with your heel.
  4. Slowly return back to starting position as you inhale.
  5. Repeat the exercise for up to 10-15 repetitions while alternating between your legs.

Gentle Backbends

This exercise requires you to sit up in bed. Feel free to have someone assist you as you do this. This is mainly for improving circulation and relaxation.

  1. As you sit upright, support your back by extending your hands 6-12 inches behind you.
  2. Inhale deeply as you try to lift up your chest.
  3. Slowly bend your head backwards. Also try to stretch your upper back in the process.
  4. When you feel your neck and upper back is fully extended, exhale.
  5. Hold the last position and repeat the exercise for up to 20 times.