Exercising During Pregnancy: What If You Can’t?
Pregnancy brings incredible changes to your body, and while staying active has many benefits, not every expectant mother is able to exercise in the way she might like. Conditions like hyperemesis gravidarum (HG), pelvic girdle pain (PGP), or severe fatigue can make structured workouts feel impossible. And that’s okay.
If you’re struggling with nausea, exhaustion, or medical restrictions, it’s important to know that you’re not failing your baby or your body by needing rest. Movement can be beneficial, but your health and comfort come first.
Supporting Your Body Without Formal Exercise
Even if you’re unable to follow a structured workout plan, there are small, gentle ways to support your body and maintain core strength that don’t require full-body movement. Your deep core muscles and breathing system play a huge role in your body’s strength, posture, and recovery after birth. Here are some simple ways to keep them engaged:
1. Diaphragmatic (Deep) Breathing
Your diaphragm and core muscles work together, and simply breathing well can help keep them functional. Try this:
Sit comfortably or lie on your side.
Place one hand on your ribs and one on your belly.
Inhale deeply through your nose, feeling your ribs expand (not just your belly).
Exhale slowly, imagining you’re gently hugging your baby inwards with your lower tummy muscles.
This can help keep your core engaged, reduce tension, and improve oxygen flow—all without needing to move much at all.
2. Gentle Pelvic Floor Activation ("Core Hug")
Even if you can’t do full workouts, keeping some awareness of your pelvic floor can support your core and help with postpartum recovery. Try:
Engaging your pelvic floor muscles as if you’re gently lifting a tissue with them. Hold for a few seconds, then release fully.
Doing this while lying down, sitting, or even resting in bed if needed.
A key point: Relaxation is just as important as activation—so avoid squeezing too hard or holding your breath.
3. Side-Lying Core Activation
If lying on your back is uncomfortable, try this in a side-lying position:
Breathe in deeply, then as you breathe out, gently draw your belly button towards your spine (without tensing your upper belly).
Hold for a few seconds, then relax.
This engages your deep core muscles without putting strain on your body.
4. Seated or Reclined Leg Slides
If you're able to tolerate small movements:
Sit or lie in a comfortable position.
Slowly slide one leg out and back in while engaging your core with each movement.
This keeps your core muscles active without standing or using too much energy.
5. Mindful Rest and Recovery
Rest is just as valuable as movement. If you're experiencing extreme fatigue or sickness, your body is already working incredibly hard—even if you’re lying down most of the day. Give yourself permission to rest without guilt.
The Bottom Line
If you’re unable to exercise during pregnancy due to HG, pain, or any other medical reason, you are still doing an incredible job. Your body is already working hard to grow and nourish your baby. Small, intentional movements—like deep breathing, gentle core engagement, and pelvic floor awareness—can support your body without adding stress or pressure.
And if all you can do is breathe and rest? That’s enough too. Trust your body. Trust your journey. You’re doing great. ❤️