Exercising While Pregnant: How to Stay Fit When You’re Expecting


One of the reasons we invented the Quiet Punch is because we believe it should be easy for anyone and everyone to experience a high-intensity, low-impact boxing workout, no matter where they live or what their situation is. That’s why we designed our revolutionary smart punching bag to not only be convenient, durable, and affordable, but also compact and portable.

Just because you don’t have time to get to the gym doesn’t mean you shouldn’t be able to stay fit and healthy. That said, there are few groups of people who know the value of physical fitness, and the difficulty that sometimes comes with staying active, quite like expectant mothers.

Exercising while pregnant is important, but it’s not always easy to know the best ways to keep yourself in fighting shape when you’ve got a baby on board. Looking for some advice on staying fit while pregnant? You’ve come to the right place!

Here are some of the very best exercise routines for expectant mothers.

Staying Fit While Pregnant: 4 Great Workouts

A visibly pregnant woman doing yoga


Yoga is a great way to moderate your breathing and heart rate, while also improving balance, coordination, focus, and flexibility. If you have an instructor, just make sure they know you’re expecting. This way, they can help you modify poses that may be problematic for someone who is pregnant.

Additionally, it’s important to avoid yoga exercises that require you to lay on your belly or flat on your back, as this weight of your uterus could compress a major blood vessel, which can in turn hurt both you and your baby.

Finally, avoid “hot yoga,” which is a variation where yoga exercises are done in a closed room at high heat. Overheating poses a serious risk for expectant mothers.


The great thing about swimming as a form of exercise, especially when you’re farther along in your pregnancy, is that it’s very low-impact. This means that it doesn’t put a lot of wear and tear on the joints.

Although swimming is in many ways a relaxing activity, it’s also a good way of working your muscles, and moving against the flow of the water is an effective cardio workout.

If you’re experiencing lower back pain during pregnancy, swimming can be extremely beneficial, as the water offers additional support to your baby, taking pressure off your spine and back muscles. Just make sure to steer clear of any diving boards.


Jogging is one of the easiest and most common workout routines among people of all ages. That’s as true for expectant mothers as it is for anyone else. Again, just make sure to stay hydrated and avoid overheating. If you begin to feel fatigued, give yourself a break.

It’s also important to avoid situations that could lead to a fall; that means staying away from uneven terrain and hills, as well as walkways close to sudden drops.

As your pregnancy progresses, you may find jogging a little more difficult than it used to be. Instead of giving up on working out entirely, consider slowing your pace to a brisk walk. Even a little bit of light activity is better than not at all.

Close-up of a woman wearing boxing gloves


You had to know this was going to show up on the list eventually! While some assume that boxing training isn’t appropriate when pregnant, the truth is that it’s actually perfectly safe, as long as you take the right precautions. 

Obviously, it’s important for expectant mothers to avoid sparring with partners. That said, here’s no reason you can’t continue practicing at home with the Quiet Punch doorway punching bag

In truth, boxing during pregnancy is a great way of maintaining your cardiovascular and respiratory health, while also building strong bones and ligaments. The key is to not overdo it; take a break if you start feeling tired, out of breath, or dizzy, and make sure to stay hydrated at all times.

Exercising While Pregnant is Easy with the Quiet Punch

Exercising while pregnant can help minimize many of the negative side effects of pregnancy, such as backaches, sleep issues, unhealthy weight gain, fatigue, and stress.

Thanks to the Quiet Punch’s compact, durable design, it’s easy to set up and get in a beneficial boxing workout anyplace, anytime. And with our innovative punch tracker technology, you can easily record and monitor your progress.

Staying fit while pregnant has never been simpler. Get your own Quiet Punch smart punching bag now!