What Are the Best Types of Exercise During Pregnancy?

If you're planning to stay active during pregnancy, you might be wondering which types of exercise should be part of your routine. With so much advice online, it can be difficult to know what to prioritize.

The best types of exercise during pregnancy include strength training, prenatal Pilates, cardio, and mobility because each supports your body in a different way. In this guide, you'll learn why each one matters and how to build a balanced routine for every stage of pregnancy.

Best Types of Exercise During Pregnancy

The best pregnancy workout plans combine all four types of exercise and adapt them throughout each trimester based on your body, symptoms, and fitness level.

Why Is Exercise Important During Pregnancy?

Exercise during pregnancy does more than help you stay active. Research shows that regular movement can improve cardiovascular fitness and may reduce the risk of gestational diabetes, excessive pregnancy weight gain, hypertensive disorders, and cesarean birth.

Not sure what's safe? Read our complete guide on exercising safely during pregnancy, including which exercises to avoid, warning signs to watch for, and how to modify your workouts as your pregnancy progresses.

Why Is Strength Training Important During Pregnancy?

Strength training helps you stay strong as your body changes during pregnancy. It builds muscle and improves posture, helping reduce common aches and pains while preparing your body for labor and postpartum recovery. Focus on controlled movements and good technique rather than lifting heavy weights. Exercises like squats, Romanian deadlifts, glute bridges, rows, and step-ups are great options. Aim to include strength training 2 times per week alongside cardio and mobility.

Why Is Prenatal Pilates Important During Pregnancy?

Unlike traditional strength training, prenatal Pilates focuses on controlled movement, breathing, and strengthening your deep core and pelvic floor. It also improves posture, balance, and stability as your pregnancy progresses. Movements like 360° breathing, bird dogs, and heel slides can help improve trunk support and pelvic-floor control as your body changes.

Why Is Cardio Important During Pregnancy?

Cardio helps you build the endurance needed for pregnancy, labor, and everyday life. It also supports heart health and can improve your overall energy levels. Walking, stationary cycling, swimming, and other low-impact aerobic activities are generally considered appropriate for uncomplicated pregnancies. 

Aim for at least 150 minutes of moderate-intensity aerobic activity each week, spread across several days. The talk test can help you maintain a manageable intensity.

Why Is Mobility Important During Pregnancy?

As your pregnancy progresses, maintaining mobility becomes just as important as building strength. Mobility exercises reduce stiffness, improve posture, and help you move more comfortably throughout the day. From around 32 weeks, gentle labor-preparation movements such as hip circles, supported deep squats, and pelvic mobility exercises can help you practise positions commonly used during labor.

Can You Exercise Throughout All Three Trimesters?

Yes. Most women with uncomplicated pregnancies can continue or begin exercising during pregnancy. However, workouts may need to change as your body, balance, comfort, and symptoms evolve. The goal is not necessarily to stop exercising, but to modify your routine so it remains safe, comfortable, and appropriate for your stage of pregnancy.

That's why every FitMama workout plan is personalized to your trimester, symptoms, fitness level, and available equipment. As your body changes, so does your program, so you'll always know which exercises to prioritize.

Frequently Asked Questions

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

Yes. Pregnancy can be a great time to begin exercising, even if you're new to fitness. Start with low-impact activities like walking, prenatal strength training, and mobility exercises, then gradually build consistency. Speak with your healthcare provider before starting a new exercise routine, especially if you have any pregnancy complications.

Is walking enough exercise during pregnancy?

Walking is a great way to stay active, but adding strength training and prenatal Pilates helps you maintain muscle, improve posture, and support your changing body throughout pregnancy.

Can I lift weights while pregnant?

Yes. For most healthy pregnancies, strength training is safe and recommended. Focus on good technique, controlled movements, and weights that feel comfortable. As your pregnancy progresses, it's normal to reduce the weight you lift or modify certain exercises.

What exercises should I avoid during pregnancy?

Most exercises can be continued with the right modifications, but activities with a high risk of falling, contact sports, scuba diving, and any exercise that causes pain, dizziness, vaginal bleeding, or leaking fluid should be avoided. If you're unsure whether an exercise is appro

Can I do ab exercises while pregnant?

Yes, but your approach should change as your pregnancy progresses. Rather than traditional ab exercises, focus on strengthening your deep core through pregnancy-safe Pilates, breathing exercises, and movements that improve core stability and pelvic floor function.

How do I know if I'm exercising too hard?

A simple way to monitor your workout intensity is the talk test. You should be able to hold a conversation while exercising. If you're too out of breath to talk, or you experience pain, dizziness, vaginal bleeding, leaking fluid, or contractions, 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.
2. Canadian Society for Exercise Physiology. Canadian Guideline for Physical Activity throughout Pregnancy.