Healthy Tips and Stretching Weight Loss Exercises During Pregnancy - Your Fitness Pilot

Healthy Tips and Stretching Weight Loss Exercises During Pregnancy

Pregnancy always causes a lot of fears and insecurities in a woman’s mind especially if you are overweight or obese.

Extra weight may cause a lot of problems to both the mother and the baby, and therefore you should try to reduce your weight.

There are many weight loss exercises during pregnancy which will make you healthy and capable of going through pregnancy and labor.

Regular Exercises

There are many weight loss exercises can be done during pregnancy which is beneficial to you, given they are gentle.

By regularly exercising, you will be able to stay in good shape and cope with various changes in your body, and these weight loss exercises during pregnancy will also protect you against high blood pressure and other complications.

And after you give birth to your baby, you can continue with weight loss exercise after pregnancy which will make it easier for you to get back into shape.

regular weight loss exercise during pregnancy
Regular Weight Loss Exercises During Pregnancy

These exercises generally include walking, swimming, yoga, and pilates. By doing regular exercises, you can avoid many risks like lower back pain, depression, cesarean delivery, urinary incontinence, and many others.

Stretch Your Muscles

Muscle cramps during pregnancy are very common and very discomforting.  You can reduce these muscles cramps by self-massaging or by applying an ice pack.

weight loss exercise during pregnancy

Your weight loss exercise plan during pregnancy should also include stretching exercises to relieve muscles cramps.

These exercises, when done daily, will alleviate your pain during pregnancy and also improve your range of motion. Following are the best stretching exercises

Shoulder Stretches

Sit on a comfortable chair, now rotate your shoulders backward and down in the largest circle you can make.

By doing this, you will be able to open the chest, and thereby counteract your rounded shoulders which are common among pregnant women. Repeat this for 4 or 5 times.

Chest Stretches

Standing in a doorway, place both of your hands at shoulder height on either side of the doorway, with your elbows bent.

Now step your right foot forward until you feel a slight stretch in the chest muscles. Hold for 30 seconds.

Chest Stretch During Pregnancy

Repeat one or two times per side, multiple times in a day.


Stand with your back against a wall and your feet about shoulder-width apart with knees slightly bent and inhale.

Now as you exhale, moving your chin towards your chest as you roll your torso down one vertebra at a time.

can you lose weight while pregnant if you exercise
Roll Down Wall Exercise ( Pic Credits: Rehab My Patient)

Bend slowly (roll) forward as far down as you’re comfortable going. Inhale at the bottom and as you exhale, roll back up as if you were trying to touch each vertebra on the wall. Repeat twice.

Waist Twist

Keep your feet shoulder-width apart while standing, while keeping your knees slightly bent.

Look over your right shoulder while extending both your arms toward your left side at your shoulder height.

Hold this stretch and breathe into it. Reverse the side and repeat two to three times per side.

Calf Stretch

Stand about two feet from a wall, and keep your arms extended in front of your shoulders and your feet at shoulder width.

Lean forward by pressing your hands to the wall and bend your elbows as your body tilts.

Weight loss exercise during pregnancy
Calf Stretch During Pregnancy ( Pic Credits:

Your heels should be on the floor to stretch your calf muscles. Hold the stretch for 10 seconds and repeat two times.

Your Diet

Your weight loss diet during pregnancy should be healthy and should include lots of fiber.

Weight loss diet during pregnancy
Weight Loss Diet During Pregnancy

Healthy snacks such as yogurt, fruit, and whole-grain crackers and foods with fiber such as vegetables, fruits, beans, whole grains, brown rice, and oatmeal should be mainly included in your weight loss diet during pregnancy.

You need to stay away from uncooked or undercooked meat or fish that contains a lot of mercury and other foods that can contain bacteria.

You also need to avoid caffeine and other foods which contains artificial flavors.

Your weight loss diet during pregnancy should gradually add calories which means about 1800 calories for the first trimester, about 2200 calories for second trimester and about 2400 calories for the third trimester.

Stay Hydrated

Along with following your weight loss exercise during pregnancy, you also need to stay hydrated by drinking at least 10 glasses of water per day. 

drinking water benefits

Staying hydrated will help to prevent nausea and keep your amniotic fluid amounts at a healthy level.


To reduce all the weight that you gained during pregnancy despite your exercising and dieting.

There are also many weight loss exercises after pregnancy and also diet after pregnancy plans which will help you to get back into shape.

So, we hope you will implement these weight loss exercises during pregnancy in your daily schedule.

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