How to Do a Pushup While Pregnant

How to Do a Pushup While Pregnant

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Exercising while pregnant can prevent too much weight gain.

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A pregnant woman are encouraged to exercise regularly, unless she experiences complications with her pregnancy. Exercising while you are pregnant can diminish back pain, put you in a better mood, help you get better quality sleep, prevent excessive weight gain, increase your muscle strength and boost your stamina. You could also decrease your risk of gestational diabetes, high blood pressure and postpartum depression by exercising while pregnant, according to Start your prenatal exercise routine with a round or two of pushups.

Pregnancy Pushups


Place the exercise mat down on a stable floor surface. Kneel on the exercise mat.


Place your hands down on the mat with your fingers facing forward, slightly more than shoulder-width apart and rest on your knees. If your wrists feel strained, you can do the pushup with your fists. Place your knuckles on the mat and your thumbs racing forward for this modification. You can also use optional dumbbells to hold on to instead of placing your hands on the floor .


In a normal pushup, your body would be as straight as possible, in plank position. To modify this for pregnancy, raise your hips slightly to accommodate for your growing belly.


In the downward phase of the pushup, slowly lower your body to the floor while keeping your head and neck aligned with your spine. Keep your breathing slow and steady throughout your descent. Keep your torso muscles firm to prevent your ribcage or back from sagging. Lower yourself as far as your belly will allow, or as far as you feel comfortable .


For the upward phase of the pushup, raise your body from the floor by straightening your arms at the elbows. Maintain the rigidity in your torso that you used in the downward phase to stabilize your body. Remember to keep your head and neck aligned with your spine and avoid sagging your back or ribcage.

Things Needed

  • Exercise mat
  • Dumbbells (optional)


  • Pregnant woman should exercise for about 30 minutes a day. Always stretch, warm up and cool down when exercising. Drink plenty of water to stay hydrated.


  • Always speak with your doctor before beginning a pregnancy exercise routine or trying a new exercise skill. Some women with high-risk pregnancies or complications may not be able to exercise. If an exercise is causing you pain or discomfort, stop and speak with your doctor about it.