Maintaining Muscle & Strength During Pregnancy In The UAE

During pregnancy it’s very important to maintain muscle and strength. It can help with all stages of your pregnancy but how?
How To Maintain Muscle & Strength During Pregnancy In The UAE Image

Tips To Help You Maintain Muscle Tone & Strength During Your Pregnancy In Abu Dhabi, Dubai, Sharjah & RAK

Article Contributor: AW

Many pregnant women in Abu Dhabi, Dubai, Sharjah and RAK worry that exercise and training during their pregnancy can be harmful to them or their baby.

However, many studies like the one found here have proven that with caution and sensible advice is good for mother and baby.

It’s important to note here that if you are pregnant you should seek medical advice before starting or continuing with your training program to be on the safe side. Once you get the all clear from your Doctor in the UAE it’s best from a safety point of view to hire a male or female prenatal personal trainer who will show you the best way to exercise safely during all period of your pregnancy. This article does not provide medical advice.

Staying in shape during your 1st, 2nd and 3rd trimesters is doable. Yes, your body will change when you are pregnant but your fitness levels and muscle toning can be controlled with the right personal training program.

Depending on the type of training you want to do you can also avoid or reduce some of the unwanted side-effects of being pregnant too like general aches and pains, diastasis recti and chronic fatigue.

Table Of Contents

The best exercise and training methods to retain muscle and strength for prenatal ladies in the UAE

Pregnancy is such a joyous time for women in the UAE. Don’t let the fear or worry of weight gain or becoming ‘unfit’ creep in to this joyous period because there are plenty of ways you can maintain for fitness levels – or even increase your fitness levels if you are new to exercise and training.

Let’s face it, being pregnant means you are going to gain weight – it’s unavoidable. But, the last thing you really want to consider is dieting when you are pregnant because dieting for prenatal women should be avoided.

Instead of focusing on dieting, focus on making healthy eating changes to your lifestyle which in the long run will be so much better for you and your baby. A prenatal personal training specialist who is trained in nutrition can provide healthy, nutritious meal plans that are easy to make and take little time.

Maintaining body tone, muscle tone and strength while you are pregnant is achievable. Your trainer might suggest that you carry on as normal with slight adjustments to the intensity of your strength and toning program but if you are a beginner the guide to what exercises you can safely do are listed below.

Exercises for toning muscles when you are pregnant

Under the guidance of a professional the exercises below are perfectly safe to do. You might need to change the type and intensity depending on your trimester.

Your body goes through so many changes when you are pregnant. By building your strength and increasing your muscle tone you’ll be able to cope much better with the inevitable excess weight that is placed on you legs and back. As a side benefit, this means you’ll also be reducing some of the normal aches and pains that come with being pregnant in the UAE.

Resistance Training

With resistance training you’ll be tightening your muscles and improving your flexibility at the same time.

The type of resistance training you do will effect different muscle groups. For example, resistance machines can work out your chest, shoulders and back.


Doing Yoga a couple of times per week when you are pregnant can do wonders for your flexibility and also your body tone. Using various Yoga poses you can target specific areas of the body that need improvement.

It’s important to use a Yoga coach who has experience and training in helping prenatal women to make sure you do each pose correctly and reduce the risk of injuring yourself.

Light weight training

Yes, you can still lift weights when you are pregnant. It is of course advisable to not overdo it but simple exercises with free weights like dumbbells are not a problem for most women.

With free weights you can work on your upper body and arms, toning and strengthening those muscle groups.


Great for flexibility, Pilates can also be used as a very effective prenatal exercise to improve the tone and flexibility of your muscles.

What’s more, you don’t need any previous experience in Pilates to start training when you are pregnant. Your Pilates coach will provide the perfect routine based on your trimester and your current fitness level.

prenatal personal training - example programs for ladies in Dubai, Abu Dhabi & Sharjah

Strength building exercises for pregnant ladies in the UAE

Increasing your strength when you are pregnant is important because it can help you and your body cope better with the inevitable changes that happen during all phases of your pregnancy.

Strength training doesn’t mean you’ll be pumping the iron in the gym from daylight till dusk. It simply means you’ll be training your body to be stronger all over which can also help prepare your body for labor.


  • Weights. One of the best ways to increase your strength is by lifting weights. But, this needs to be done with caution when you are pregnant.

    By doing some weight training a couple of times per week you’ll be maintaining your strength levels. If you are new to exercise it is safe to do weight training but you should build up the level of weights you do slowly and only under supervision.

  • Resistance training for the legs. During your pregnancy you’re going to gain weight. By using resistance machines to work on the leg muscles you’ll be much more comfortable supporting that increased weight.

    Working on the legs helps to build strength and also helps to balance the increased weight, reducing the pressure on the joints of the knees and feet.

  • Barre training for prenatal ladies. A combination of Yoga, Pilates and ballet dance moves is a great way to increase the strength of your lower body and core while you are pregnant.

    Core exercises should be done under supervision and most should be avoided during the later stages of your pregnancy but ask your personal trainer about Barre to see if that could help you.

  • Walking. It might not sound like an exercise but walking can really help to build the strength in your lower body and improve the flexibility in your knees and ankles. Walking can be started slowing initially, you can then increase the pace and distance.

    During the latter stages of your pregnancy it’s always a good idea to find a walking partner to be on the safe side.

In Summary.....

This article is not meant to provide medical advice. However, with precautions and professional advice there are ways to maintain muscle and body tone during all stages of your pregnancy without putting yourself or your baby at risk.

If you are new to training and exercise it is always recommended that you speak with your Doctor before starting a new exercise program and always seek advice from a professional prenatal personal trainer if your Doctor gives you the all clear to start or continue exercising.

Find the best male or female pregnancy personal trainer in Abu Dhabi, Dubai, Sharjah, Ajman or RAK.

Leave a Reply

Your email address will not be published. Required fields are marked *

Each personal trainer profile page includes a quick contact form. You can contact the coach direct and they will get back to you as soon as possible.

Use the filter options on the page below to closely match your training goals with the right coach and even select to show male, female or all personal trainers. 

The price for personal training in Dubai, Abu Dhabi, Sharjah and RAK can be found on the personal trainer profile page. Each coach has their own price information and training fees. When you contact a PT they will provide full details about price, discounts and promotions. 

All personal trainers listed on the UAE Personal Trainers website will provide a free fitness consultation to get a better understanding of your health and fitness goals. 

Freelance personal trainers and fitness companies provide PT at home, your gym, outdoors. Online personal training is also an option for many coaches and their clients.