Exercise During Pregnancy: Safe Guidelines for Active Moms-to-Be

Being pregnant doesn't mean stopping exercise. In fact, staying active during pregnancy benefits both you and your baby. But the approach needs to change.

Here's what you need to know about exercising safely during pregnancy.

The Benefits of Exercising During Pregnancy

Research consistently shows that appropriate exercise during pregnancy:

• Reduces risk of gestational diabetes
• Reduces risk of preeclampsia
• Helps manage healthy weight gain
• Reduces back pain
• Improves mood and energy
• May lead to easier delivery
• Faster postpartum recovery
• No increased risk of miscarriage or preterm birth (in healthy pregnancies)

Who Can Exercise?

Most pregnant women can and should exercise. Unless your healthcare provider advises otherwise due to:

• High-risk pregnancy
• Placenta previa
• Severe anemia
• Preeclampsia
• Cervical insufficiency
• Other medical conditions

Always: Get clearance from your healthcare provider, especially if you have any complications or weren't exercising before pregnancy.

General Guidelines by Trimester

First Trimester (Weeks 1-12)

What's happening: Baby is developing. You may feel fatigue, nausea, and breast tenderness.

Exercise approach:

• Continue your pre-pregnancy routine (with modifications as needed)
• Reduce intensity if fatigue is severe
• Stay hydrated
• Listen to your body

Modifications:

• Decrease intensity if nausea is triggered by exercise
• Rest when you need to
• First trimester is typically similar to pre-pregnancy training

Second Trimester (Weeks 13-27)

What's happening: Energy often returns. Belly is growing. Center of gravity shifts.

Exercise approach:

• Often the easiest time to exercise
• Modify exercises as belly grows
• Begin avoiding lying flat on back for extended periods after week 20

Modifications:

• Incline instead of flat bench
• Modified planks and core work
• Wider stance for squats
• Balance may be affected

Third Trimester (Weeks 28-40)

What's happening: Belly is large. Joints are looser. Energy may decrease.

Exercise approach:

• Continue modified exercise as comfortable
• Focus on maintenance, not progression
• Prepare body for delivery
• Reduce intensity as needed

Modifications:

• Further reduce intensity
• Shorter sessions may be more comfortable
• Focus on mobility and gentle strength
• Walking and swimming often feel best

Safe Exercises During Pregnancy

Strength training:

• Modified with appropriate exercises
• Avoid lying flat after 20 weeks
• Don't lift to absolute failure
• Stay hydrated and cool

Walking:

• Safe throughout pregnancy
• Easy to modify intensity
• Low impact

Swimming and water aerobics:

• Low impact, supports weight
• Cooling effect
• Excellent for third trimester

Stationary cycling:

• Safe, low impact
• Easy to control intensity
• Reduced fall risk

Yoga (prenatal):

• Builds strength and flexibility
• Emphasizes breathing
• Choose prenatal-specific classes

Elliptical:

• Low impact
• Controlled movement

Exercises to Avoid

Contact sports: Soccer, basketball, martial arts—risk of impact to abdomen

Activities with fall risk: Skiing, horseback riding, climbing

Scuba diving: Risk to fetus from pressure changes

Hot yoga/exercise in hot environments: Risk of overheating

Lying flat on back (after week 20): Can compress blood vessels

High altitude exercise (if not accustomed): Reduced oxygen availability

Sample Pregnancy Strength Workout

Trimester 2-3 appropriate:

• Goblet Squat: 3×10-12
• Incline Dumbbell Press: 3×10-12
• Seated Cable Row: 3×10-12
• Modified Side Plank: 3×10-15 sec each side
• Hip Thrust: 3×12-15
• Bird Dog: 3×8 each side
• Walking: 15-20 minutes

Notes:

• Rest as needed between sets
• Stop if dizzy, contracting, or uncomfortable
• Stay cool and hydrated

Warning Signs to Stop Exercise

Stop exercising and contact your provider if:

• Vaginal bleeding
• Dizziness or feeling faint
• Headache
• Chest pain
• Calf pain or swelling
• Regular painful contractions
• Fluid leaking from vagina
• Decreased fetal movement (later pregnancy)

Common Questions

Can I start exercising if I wasn't active before pregnancy?

Yes, but start slowly. Walking is a great starting point. Build gradually. Get cleared by your provider.

How intense should exercise be?

You should be able to hold a conversation. The "talk test"—if you can't talk, you're working too hard. Heart rate guidelines are less useful during pregnancy.

Is it safe to lift weights?

Yes, with appropriate modifications. Avoid heavy maximum lifts, lying flat after 20 weeks, and exercises with fall risk. Maintain good form and don't hold your breath.

Will exercise cause miscarriage?

No. Research shows appropriate exercise does not increase miscarriage risk in healthy pregnancies. Exercise is encouraged for most pregnant women.

Core and Pelvic Floor During Pregnancy

Core work:

• Avoid crunches and sit-ups
• Modified planks and bird dogs are better choices
• Watch for "coning" of abs during exertion

Pelvic floor:

• Kegel exercises throughout pregnancy
• Proper breathing techniques
• These muscles will be tested during delivery

The Bottom Line

Exercise during pregnancy is safe and beneficial for most women. Modify intensity and exercises as pregnancy progresses, avoid high-risk activities, and listen to your body. Get clearance from your healthcare provider and communicate about your activity level. Staying active during pregnancy supports your health, may ease delivery, and speeds postpartum recovery.