Pregnancy workouts: Safe exercises & what to avoid
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Pregnancy has a way of flipping ordinary routines upside down, and your fitness plan is no exception. Lacing up your sneakers often brings new questions: "Is my usual jog okay?" or "Which yoga poses are safe?" The biggest question of all for many is whether pregnancy workouts are safe in the first place.
Here’s the reassuring news: for most healthy pregnancies, exercise is not just safe—it’s highly recommended. Authoritative sources like The American College of Obstetricians and Gynecologists (ACOG) confirm that movement is linked to healthier moms and smoother deliveries. This guide will break down the safe exercises during pregnancy, the exercises to avoid during pregnancy, and how to move confidently through each trimester.
In this article
The benefits of exercise during pregnancy Safe exercises during pregnancy Exercises to avoid during pregnancy Pregnancy workouts by trimester: How to adapt When to stop exercising and call your doctor Helpful supplements and gear for active pregnancies Final thoughts: Ditch perfection for consistency Frequently Asked Questions (FAQ) Related articles
The benefits of exercise during pregnancy
In most healthy pregnancies, staying active is encouraged. Regular pregnancy exercise can:
Improve circulation and reduce swelling.
Lower back and pelvic pain.
Boost mood and energy levels.
Promote better sleep.
Reduce the risk of gestational diabetes, preeclampsia, and C-section.
If you're struggling with fatigue, aches, or other discomforts, gentle movement can be a powerful tool. For a deeper dive into managing these feelings, check out our guide on 10 Common Pregnancy Symptoms and How to Relieve Them.
Crucial caveat
Always clear your exercise plan with your OB-GYN or midwife first. If you have complications like placenta previa, risk of preterm labor, or severe anemia, your provider will guide you on necessary restrictions.
Safe exercises during pregnancy
So, what makes for a good pregnancy workout? The best activities are low-impact, gentle on your joints, and have a low risk of falls.
Here are tried-and-true options:
Walking: Simple, effective, and accessible anywhere.
Swimming & water aerobics: The water supports your weight, taking pressure off joints for a full-body workout.
Stationary cycling: Provides a great cardio workout without the balance risk of a traditional bike.
Modified strength training: Use lighter weights, resistance bands, and focus on controlled movements.
Prenatal yoga & pilates: Excellent for flexibility, balance, core strength, and mental calm.
Pelvic tilts & squats: Prepares your body for labor and strengthens your pelvic floor.
Exercises to avoid during pregnancy
Just as important as knowing what to do is knowing what not to do. Skip activities that increase your risk of falling, overheating, or abdominal trauma.
That list includes:
Contact sports like basketball, soccer, or kickboxing.
High-fall-risk activities like skiing, horseback riding, or gymnastics.
Heated workouts like "hot yoga" or exercising in very hot, humid weather.
High-intensity abdominal exercises like traditional crunches or sit-ups after the first trimester (they can make diastasis recti worse, commonly known as abdominal separation).
Heavy lifting that involves straining or holding your breath.
Pregnancy workouts by trimester: How to adapt
Your body changes constantly during pregnancy, and your workouts should adapt too.
First Trimester (Weeks 1-13)
Fatigue can be intense. Stick to what feels good, like walking, gentle yoga, and light strength training.
Second Trimester (Weeks 14-27)
Energy often rebounds. This is a great time to focus on posture and strength to support your growing belly.
Third Trimester (Weeks 28-40+)
Comfort is key. Shift your focus to gentle stretching, swimming, and pelvic floor exercises to prepare for labor.
Key tip
In all trimesters, stay hydrated, wear supportive shoes, and listen to your body’s signals.
When to stop exercising and call your doctor
Your body will send warning signs if something is wrong. Stop your workout immediately and call your doctor if you experience:
Vaginal bleeding or leakage of amniotic fluid.
Dizziness, chest pain, or severe headache.
Regular, painful contractions before 37 weeks.
Shortness of breath that doesn't resolve with rest.
Helpful supplements and gear for active pregnancies
Supporting your body is key. These highly-rated essentials can make your pregnancy workouts safer and more comfortable:
Thorne Basic Prenatal Multivitamin
Thorne Basic Prenatal is a premium choice often recommended by healthcare professionals. This formula provides key nutrients like folic acid, iron, and well-absorbed vitamins and minerals to support both mom and baby’s health throughout pregnancy.
If you need help deciding, our guide explains how to choose the best prenatal vitamins for your pregnancy.
SmartyPants Prenatal Formula Gummies
If swallowing pills is a struggle, especially with morning sickness, these gummies are a perfect alternative. They’re gentle on the stomach, taste great, and deliver the essential nutrients you need without triggering nausea.
Liquid I.V. Hydration Multiplier
Staying hydrated is crucial during pregnancy workouts to prevent dizziness and fatigue. A single packet of Liquid I.V. in your water bottle ensures you’re replenishing electrolytes quickly and effectively.
HOFISH 3-Pack Seamless Pregnancy & Nursing Bras
As your body changes, a supportive and comfortable bra is non-negotiable. This seamless design provides gentle, wire-free support that adapts to your growing shape, perfect for both daily wear and low-impact exercise.
AZMED Maternity Belly Band
This band provides gentle compression and support for your lower back and abdomen. Wearing one during walks or workouts can significantly reduce discomfort, improve posture, and ease pressure on your ligaments.
CRZ YOGA Butterluxe Pregnancy Leggings
These over-the-belly leggings are designed for ultimate comfort and flexibility. The buttery-soft, non-see-through fabric moves with you during prenatal yoga or stretching, while the high waist provides gentle support for your bump.
Laite Hebe 3-Pack Medical Compression Socks
Swelling is a common pregnancy symptom that can be worsened by activity. These compression socks boost circulation in your legs, helping to reduce swelling, prevent varicose veins, and keep you comfortable on your feet.
Gaiam Essentials Thick Yoga Mat
A well-cushioned surface is vital for protecting your joints. This extra-thick mat provides the support you need for prenatal yoga, stretching, and floor exercises, and the included strap makes it easy to carry.
Trideer Extra Thick Exercise Ball
An anti-burst stability ball is incredibly versatile. The Trideer ball is perfect for sitting on to relieve pelvic pressure, performing gentle stretches and core-strengthening exercises, and can even be used as a ‘birth ball’ during labor to help manage contractions.
Final thoughts: Ditch perfection for consistency
Let’s be real: your motivation will ebb and flow. Some days, you’ll feel like Wonder Woman. Other days, just pulling on leggings will feel like a workout. That’s perfectly normal during pregnancy.
The goal isn’t a perfect fitness regimen, it’s gentle consistency. Remember that a 10-minute walk counts. A slow, mindful stretch counts. What matters most is listening to your body and moving in a way that feels supportive and energizing, not forced. Be kind to yourself and celebrate every small effort.
Frequently Asked Questions (FAQ)
How many days a week should a pregnant woman exercise?
According to ACOG, pregnant women should aim for at least 150 minutes of moderate-intensity aerobic activity every week. This can be broken down into 30-minute workouts 5 days a week or smaller 10-15 minute sessions throughout the day.
Can I do squats while pregnant?
Yes, squats are one of the best safe exercises during pregnancy. They strengthen your glutes, hips, and pelvic floor, which can help prepare your body for labor and delivery.
When should you stop doing high-impact exercise during pregnancy?
Most experts recommend avoiding high-impact exercises and contact sports for the entire pregnancy due to the risk of falls and abdominal injury. It's best to switch to low-impact alternatives as soon as you know you're pregnant.
Are prenatal yoga classes safe in all trimesters?
Yes, as long as they’re tailored for pregnancy. Avoid hot yoga and deep twists.
Is walking enough during pregnancy?
Absolutely. Daily walking improves circulation, supports endurance, and eases stress.
How do I know if I’m overdoing it?
If you can’t hold a conversation during exercise, it’s too intense.
References
ACOG: Exercise During Pregnancy
American Pregnancy Association: Exercise During Pregnancy
Healthline: Pregnancy Workouts
UC Davis Health: Exercise During Pregnancy
The content on Awaiting the Storkâ„¢ is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified physician or healthcare professional to address your unique health needs and circumstances.Â
Content contribution & expert reviewed by
Mindy Motta, FNP-CÂ
Mindy is a seasoned OB-GYN Nurse Practitioner and co-founder of Awaiting the Stork™. After overcoming her own years-long fertility journey, she now blends clinical expertise with heartfelt empathy to offer new mom advice and evidence-based support for every stage of motherhood. Mindy’s mission is to nurture confidence, connection, and clarity for women stepping into motherhood’s many joys and challenges.
