Baby Bump and Grind: The Best Bed Workout Routines for Pregnant Women

July 13, 2015

pregnancy exercise

Majority of moms around the world can attest to the fact that pregnancy consumes much of a woman’s strength. You feel restless, moody and out of sync—you’ll always feel the need to go to bed and just sleep the day away.

This is where the vital role of exercise comes in. Exercise helps keep you physically active and strong even while pregnant. It prevents stiffness of joints and helps alleviate pain. Apparently, there are cool workout routines designed especially for women who are expecting. What’s even more amazing is that you can do these on your very own bed mattress!

Calling all moms-to-be! This article is written especially for you so you can continue being your fun and energetic self while waiting for your little bundle of joy!


Chest and Shoulder Opener

Put your hands behind your head and keep your elbows wide open. Sit and lean back slightly. Breathe deeply while making sure that your ribcage expands. As you exhale, draw your elbows towards the direction of your elbows and relax. Do this for 5 reps; proceed to doing 10 once your body is built up for it. This routine will help posture and lung capacity and will make you feel energized throughout the day.


Pull in together your pelvic floor muscles as if you’re holding back your pee, but don’t tighten your buttocks. Hold for 10 seconds. Breathe the right way and then slowly release. Repeat for 10-20 times. Benefits include strengthening your pelvic floor muscles and encouraging faster healing after childbirth.

Gentle Pelvic Tilts

Do the Indian sitting position. Straighten your posture as you inhale through your nose and exhale through your mouth. Relax your back and slowly do a Kegel—remember to draw your abdominal muscles in. Do it for 5 reps until you can proceed to 10. This improves circulation throughout your body and helps in maintaining proper digestion.


stretching pregnant


Lower Leg Mobility

During pregnancy, some women might have sore legs because of the added weight on their bellies. To reduce the possibility of this happening, stretch your legs out in front of you while pulling your abdominal muscles in. Roll your ankles clockwise 10 times then do it in the reverse direction. Afterwards, flex your feet while pointing your toes toward your knees. Repeat this also for 10 times. This improves the circulation in your lower legs and keeps them toned and flexible.

Upper Body Strengthener

Lower legs are not the only ones that you should condition but your upper body as well. Pull your abdominal muscles in and raise your arms up to shoulder level. Bend your elbows 90 degrees. Breathe normally as you put your arms above your head while squeezing your arms, upper back muscles and shoulders. Keep pressing them together as you slowly lower your arms. Repeat 10-15 times. This routine helps strengthen your upper body as you carry your baby’s increasing weight for 9 months!

Ribcage Breathing

Spread your fingers wide against your torso. Sit straight and lean back slightly. Do proper breathing—in through the nose and out through the mouth until you can feel you ribcage expand—and do a Kegel. Do it 5 times. This exercise stabilizes your breathing, improves blood circulation and strengthens your abdominal and pelvic floor muscles.



Exercise is important in maintaining your well-being as this ensures that you stay active even when pregnant. However, you should still see to it that you consult your doctor first before doing different routines. Pick only the ones that will suit you and don’t strain yourself—overdoing them can be dangerous. Good luck on your journey as a new mom!