During pregnancy, your physician may recommend adding some light leg exercises into your daily routine. These leg exercises for pregnant women not only improve circulation, but also reduce cramps and swelling in the legs and ankles.

Knee Flex

Stand straight, holding on to a table or chair for balance. Slowly bend your right knee, raising the foot toward the buttocks. Without moving your upper leg, try to get your calf as close to the back of the thigh as possible. Slowly return to starting position and repeat on the other side.

Dancer's Squat

Stand with your feet slightly more than hip-width apart, turning your knees and feet out. Bend your knees to a 90-degree angle, lowering your torso to the floor. Then, straighten your legs and raise your torso back to starting position.

Leg Extension

Rest on the floor on your hands and knees, keeping your weight evenly distributed. Raise your right knee and bring it forward, toward your elbow. Then, straighten the leg and extend it behind you, holding for five seconds. Return to the beginning position and repeat with the left leg.

Leg Lift

Lie on your side on the floor, with your head resting on your hand or a pillow. Lift your top leg as far as you feel comfortable, pointing the toe at the ceiling. It may be necessary to bend the lower leg at the knee to maintain balance. Lower the top leg back to the floor; then change sides and repeat.

Thigh Stretch

Sit on the floor with your legs extended in front of you. Bend your right leg and cross the right ankle over the left knee. Use your left hand to gently pull the right thigh toward your body. Return to starting position and repeat on the other side.

Source:

A Healthy Me: Best Exercises During Pregnancy

Family Education: Leg Exercises for Pregnant Women

Healthline: Exercises in Pregnancy: Buttocks, Hips, Thighs