Active Pregnancy
Great Exercises for Your Legs

As they’re probably the most overworked part of your preggy body, your legs need much attention. Giving them a good workout would not only help you battle constipation and back pain, they’ll also lift your mood, boost energy, improve circulation, and keep you limber. You’ll even sleep better at night. As a bonus, exercise helps you get ready for labor and birth by building body strength and endurance.

After birth, the muscle tone you maintain and develop while you were pregnant will help support you through recovery. The rigors of motherhood, including carrying baby around and then running after her when she learns to crawl and walk, will also be a lot easier on your body.

Here are some leg exercises that you can do even as you are on your third trimester. Just be sure to consult with your doctor, especially if you have a condition or just starting an exercise regimen. As your center of gravity shifts and your joints are less tight during pregnancy, don’t rush through the moves. Secure yourself before moving and make sure you maintain proper posture. Don’t forget to breathe!

Kick Backs or Donkey Kicks will help tone your thighs and buttocks. Get on your hands and knees on a mat on the floor, keeping your back straight. Raise your leg behind you, straightening it as you lift toward the ceiling. Do two to three sets of 12 repetitions for each leg.


Leg Lifts help tone both inner and outer thighs. Lying on the right side, align your shoulders, hips, and knees. Support your head with your right hand and place your left hand on the floor in front of you. As high as you can comfortably manage, raise your left leg up then down, repeating 10 times before switching to the other side. You can do this with legs straight out or bent at the knee.


Standing Hip Lifts strengthen, tone, and stabilize the hips and hip rotators. It can also help prevent sciatica brought by the expansion and loosening of the pelvis. Stand with your right side to a chair, holding on to the back for support and place your left hand on your hip. Keep your balance by placing your weight on the right leg. Lift your left foot up and a little to your front, then sweep up, out to the side then back to starting position. Do two sets of 15 repetitions then switch legs.


Use this workout along with other routines to help you keep healthy and fit through your pregnancy. Combine it with other preggy-friendly activities like walking and swimming. However, stop what you are doing once you feel faint or short of breath, or if you experience any pain and discomfort.

Philippine Association for Childbirth Education

Imagine Nation Photography Mailing List
Join our weekly newsletter list. Just enter your email below.
Email *
First Name *
Last Name *
* Required Field
Powered by Benchmark Email
Like us on Facebook Follow us on Twitter

Come visit the Mommy Mundo Partner websites