How to Exercise Safely During Pregnancy

If you're pregnant, you've probably heard conflicting advice about exercise. Some people tell you to slow down, while others encourage you to keep training. It can be hard to know what's actually safe.

The good news is that for most healthy pregnancies, exercise isn't just safe, it's recommended by healthcare professionals.¹ The key is knowing how to adapt your workouts as your body changes.

In this guide, we'll cover everything you need to know, including the benefits of exercise during pregnancy, how much you should aim for, what to avoid, and how to exercise safely through every trimester.

Key Takeaways

• Exercise during pregnancy is safe and recommended for most healthy pregnancies.
• Aim for at least 150 minutes of moderate exercise each week.
• Most exercises can be continued with the right modifications.
• Know the warning signs that mean you should stop exercising.
• The best prenatal fitness plans adapt to your trimester, symptoms, and fitness level.

Is it Safe to Exercise During Pregnancy?

For most women with a healthy pregnancy, yes, prenatal exercise is both safe and recommended. In fact, staying active throughout pregnancy is encouraged by major health organizations, including the American College of Obstetricians and Gynaecologists (ACOG).¹

That doesn't mean every exercise is appropriate throughout pregnancy. As your body changes, some movements will need to be modified, while others may no longer feel comfortable. The goal isn't to stop exercising. It's to choose exercises that match your stage of pregnancy and how your body feels.

Before starting a new exercise program, or if you have any pregnancy complications or concerns, speak with your healthcare provider to make sure exercise is appropriate for you.

What Are the Benefits of Prenatal Exercise?

Staying active during pregnancy can help you feel stronger, move more comfortably, and better prepare your body for labor, birth, and postpartum recovery. Research shows that regular exercise can also reduce the risk of gestational diabetes and pregnancy-related hypertension while improving mood, energy, and overall quality of life.²

At FitMama, we hear from women who notice everyday activities become easier with consistent exercise, from getting out of bed and climbing stairs to simply feeling more comfortable in their changing bodies.

Some of the biggest benefits of prenatal exercise include:

• Reducing back, hip, and pelvic pain
• Building strength and endurance
• Improving posture, balance, and mobility
• Supporting healthy pregnancy weight gain
• Strengthening your core and pelvic floor
• Boosting energy, mood, and sleep
• Lowering the risk of gestational diabetes²
• Preparing your body for labor and postpartum recovery

The goal isn't to exercise harder during pregnancy. It's to move consistently in a way that helps you feel your best throughout every trimester.

How Much Exercise Should You Get During Pregnancy?

Most healthy pregnant women should aim for at least 150 minutes of moderate exercise each week. This can include walking, strength training, swimming, Pilates, or other pregnancy-safe activities.

That might sound like a lot, but it doesn't have to happen all at once. You can spread your activity throughout the week in whatever way fits your schedule.

For example, you could aim for:

• 30 minutes, 5 days per week
• Three 10-minute workouts throughout the day
• A combination of strength training, cardio, and mobility exercises

If you're new to working out while pregnant, start slowly, don't worry about reaching 150 minutes right away. Start with what feels manageable, even if that's just 10 or 15 minutes at a time, and gradually build from there. Every workout counts, and consistency is far more important than perfection.

Which Exercises Should You Avoid While Pregnant?

In a healthy pregnancy, most exercises can continue with the right modifications. As your body changes, the goal isn't to stop exercising. It's to adjust your workouts so they remain safe, comfortable, and appropriate for your stage of pregnancy.

There are, however, some activities that should generally be avoided because they carry a higher risk of injury or complications.

Avoid:

• Contact sports: Activities such as soccer, basketball, hockey, and martial arts carry a higher risk of abdominal impact and are best avoided.
• High fall-risk activities: Consider avoiding skiing, horseback riding, outdoor cycling, and gymnastics because falls become more likely as your balance changes during pregnancy.
• Overheating environments: Choose cooler environments for your workouts and avoid hot yoga, hot Pilates, or exercising outdoors during periods of extreme heat or humidity.

After the second trimester, modify or avoid:

• Lying flat on your back: the weight of your uterus can reduce blood flow.
• Deep Twisting and crunching: especially if they cause abdominal doming or place excessive strain on your abdominal muscles.
• Holding your breath: this can significantly increase pressure through your core and pelvic floor.

If an exercise doesn't feel right, that's your body's way of telling you it may be time to modify it. There's almost always another exercise that trains the same muscles while feeling more comfortable.

When to Avoid or Stop Exercising During Pregnancy

Exercise is safe for most uncomplicated pregnancies, but certain medical or pregnancy-related conditions may affect what is appropriate for you. Speak with your healthcare provider before exercising if you have heart disease, high blood pressure, cervical complications, a history or signs of preterm labor, vaginal bleeding, leaking amniotic fluid, decreased fetal movement, or another pregnancy complication.

Stop exercising and contact your healthcare provider if you experience:

• Vaginal bleeding
• Fluid leaking from the vagina
• Chest pain
• Dizziness or fainting
• Shortness of breath before exercising
• Regular, painful contractions
• A severe headache
• Muscle weakness that affects your balance
• Calf pain or swelling

These symptoms should not be pushed through, even if they appear during an otherwise gentle workout.

How Should You Modify Exercise Throughout Pregnancy?

As your body changes, your pregnancy workouts should change too. As your bump grows and your energy levels shift, it's completely normal to adjust your exercises, reduce the weight you lift, or modify your workout intensity.

The goal isn't to keep doing exactly what you did before pregnancy. It's not about stopping your pregnancy workouts. It's about modifying them so they continue to feel safe, comfortable, and sustainable.

First Trimester

If you're feeling well, you can often continue your usual routine. Focus on building consistency, using good technique, and adjusting your workouts based on your energy levels.

Second Trimester

As your bump grows, you may need to modify certain exercises, reduce your range of motion, or use lighter weights. Prioritize stability, posture, and exercises that feel comfortable.

Third Trimester

Shift your focus to maintaining strength, staying mobile, and preparing for labor. It's normal to slow down, choose lower-impact activities, and take more breaks as needed.

How to Choose the Right Pregnancy Workout Plan

Not all prenatal workout plans are created equal. The best programs do more than simply offer pregnancy-safe workouts. They adapt to your changing body and give you the confidence that you're doing the right exercises at the right time.

When comparing prenatal workout plans, look for one that:

• Is tailored to your trimester and stage of pregnancy
• Takes your symptoms, goals, and fitness level into account
• Includes a balance of strength training, Pilates, cardio, and mobility
• Progresses as your pregnancy changes
• Is created by prenatal fitness professionals
• Provides clear guidance on exercise technique and modifications

At FitMama, every fitness plan is personalized based on your trimester, goals, symptoms, fitness level, and available equipment. That means you can spend less time wondering what to do and more time focusing on feeling strong and confident throughout your pregnancy.

Final Thoughts

Pregnancy doesn't mean putting your fitness on hold. For most healthy pregnancies, staying active is one of the best things you can do for yourself and your baby. The goal isn't to exercise harder, it's to exercise smarter, adapting your workouts as your body changes.

If you're looking for a program that takes the guesswork out of prenatal fitness, FitMama creates personalized workout plans based on your trimester, symptoms, goals, fitness level, and available equipment. You'll always know what's safe, what's most effective, and what to do next.

Frequently Asked Questions

Is it safe to exercise during the first trimester?

Yes. For most healthy pregnancies, exercising during the first trimester is both safe and encouraged. If you're already active, you can often continue your routine with only minor adjustments. If you're dealing with fatigue or nausea, it's okay to scale things back. Even a short walk or a 10-minute workout can make a difference.

Can I start exercising if I've never worked out before?

Absolutely. Pregnancy is still a great time to become more active. Start with low-impact activities like walking, strength training, or prenatal Pilates, and gradually build from there. The goal isn't to do everything at once. It's to create a routine you can stick with.

Can I lift weights while pregnant?

Yes. In fact, strength training is one of the best ways to support your changing body during pregnancy. It can help improve posture, reduce common aches and pains, and prepare you for labor and recovery. Focus on good technique, breathe throughout each movement, and adjust the weight or exercises as your pregnancy progresses.

Can I run while pregnant?

If you were running before becoming pregnant and your healthcare provider hasn't advised otherwise, many women can continue running throughout pregnancy. Listen to your body, reduce your intensity when needed, and don't be afraid to switch to walking or another form of cardio if running no longer feels comfortable.

Can I do ab exercises while pregnant?

Yes, but your approach should change as your pregnancy progresses. Instead of focusing on traditional abdominal exercises, prioritize movements that strengthen your deep core, improve coordination, and support your pelvic floor. Pregnancy-safe Pilates exercises are a great place to start.

Is walking enough exercise during pregnancy?

Walking is one of the best forms of exercise during pregnancy and, for many women, it's enough to help them stay active. That said, adding strength training and Pilates can provide additional benefits by helping you maintain muscle, support your posture, and prepare your body for labor and postpartum recovery.

Can exercise hurt my baby?

For most healthy pregnancies, moderate exercise is safe for both you and your baby. Research has shown that staying active during pregnancy offers many benefits without increasing the risk of harm when appropriate exercises and modifications are used.²  If you have pregnancy complications or concerns, speak with your healthcare provider before exercising.

Can I exercise until my due date?

There's no specific week when you need to stop exercising. Many women remain active right up until birth by adjusting their workouts as their pregnancy progresses. Instead of focusing on when to stop, focus on how you feel. If an exercise causes pain, dizziness, vaginal bleeding, leaking fluid, contractions, or anything that doesn't feel right, stop exercising and contact your healthcare provider.

References

1. American College of Obstetricians and Gynecologists. Physical Activity and Exercise During Pregnancy and the Postpartum Period. Committee Opinion No. 804. Reaffirmed 2023.
2. Mottola MF, Davenport MH, Ruchat SM, et al. 2019 Canadian Guideline for Physical Activity Throughout Pregnancy. British Journal of Sports Medicine. 2018.
3. World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. 2020.
4. International Urogynecological Association & Pelvic Obstetric and Gynaecological Physiotherapy. Guidance on pelvic floor muscle training during pregnancy.