#MondayMotivation: Zumba Moves For Pregnant Women

Who said Zumba is only for those who are into fast and thumping workout sessions? Did you know Zumba did wonders for pregnant women too? Let's find out how..

Sucheta Pal
Written by: Sucheta PalUpdated at: Nov 11, 2019 16:44 IST
#MondayMotivation: Zumba Moves For Pregnant Women

Planning your pregnancy, but fear missing out on the regular fitness routines which you have been following since years? Well, you can get rid of this fear because you can continue your fitness regime without any compromise. It is an altogether myth that pregnant women cannot exercise as they did earlier. The reality is that there are specific exercises, which are considered excellent for pregnant women too. Pregnant women can choose from a variety of safe pregnancy workouts like stretching, yoga, walking, swimming etc. If you were doing Zumba before pregnancy, then you can continue the exercise but remember you will have to reduce the intensity of your session by 30 per cent.

Regular exercise during pregnancy can improve health, reduce the risk of excess weight gain and back pain, and it may make delivery easier. I would recommend the two best suitable Zumba format for pregnant women. These moves can not only help you keep healthy but give the required movement to the body for a safe and healthy pregnancy as well.

Aqua Zumba

aqua zumba

Aqua Zumba helps in better blood circulation, flexibility and balance. It helps pregnant females to build core strength which enables better posture. Water gives pregnant females better access to their body, which is trickier on land. Apart from these, pregnant females experience a lot of swelling, which can be reduced with the help of Aqua Zumba. Additionally, the right amount of physical exercise prepares your body for childbirth. This means that you may have to experience less labour pain during delivery. At times, women also feel stressed during pregnancy, but Aqua Zumba can be a beneficial and effective way to release all the unwanted stress.

Also Read: 8 reasons why you should start doing zumba

pregnancy does and donts

Zumba Gold

Pregnancy is that time in every woman’s life where she feels a sudden change in her - both physically and emotionally! Mommy-to-be might be stressing about the unwanted physical, mental and emotional baggage. Zumba Gold is an effective form in which she can liberate all this pressure.

Zumba Gold is for beginners to Zumba, which means it comprises of low-intensity exercises perfectly suitable for pregnant females. A liberating, fun routine with music can be refreshing for the mother and baby. Music and dance have a positive impact on the growth of the fetus.

However, you have to be mindful of the exercises you include in your Zumba session. It is always recommended to seek approval from your gynaecologist to ensure that you lead a healthy pregnancy. It is also wise to get in touch with licensed instructors who can design your perfect fitness routine based on your gynaecologist's suggestions. 

zumba gold by sicheta

Also Read: Dance to lose weight, the ZUMBA way

Following are some simple do's and don'ts of Zumba for pregnant women:


  • Consult a doctor before going in for Zumba lessons
  • Get trained by a certified Zumba instructor for proper care in between lessons
  • Keep yourself hydrated throughout the Zumba session to avoid the chances of excessive fatigue and dehydration


  • Start slowly; do not dance on numbers on which you cannot dance and sing together. this might obstruct the oxygen levels to the baby
  • Remember, you have a big belly. Sudden moves may become tricky. Modify your dance moves accordingly
  • Do not overexert. Know signs of overexertion like contractions, bleeding in the vagina, pain in the chest, swelling in feet.

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