Pregnancy Fitness: Safe and Effective Exercises for Each Trimester

Table of Contents

• What Are The Benefits of Exercising During Pregnancy?
• Pregnancy Exercise Safety Checklist
• Safe Exercises for Each Trimester
• Expert Tips for Safe Pregnancy Workouts

Pregnancy is an exciting journey with many changes and if you are wondering whether you can or cannot exercise, the answer is definitely yes, you can and it’s actually highly recommended for both you and your baby. 

Exercise during pregnancy helps with strength, mobility, and mental well-being, setting you up for a smoother labor and a quicker recovery. If you’re looking for gentle, pregnancy-safe workouts, consider exploring a yoga app that offers tailored prenatal yoga routines to keep you active and relaxed. 

Here’s a guide to the best pregnancy-safe exercises, organized by trimester, so you can enjoy a healthy, active pregnancy.

What Are The Benefits of Exercising During Pregnancy?

Exercise during early to mid-pregnancy also directly benefits the baby by making the placenta stronger and more efficient in providing oxygen and nutrients. Plus, studies have shown that exercise during pregnancy helps babies better tolerate the stress of labor. According to the American College of Obstetricians and Gynecologists (ACOG), staying active while pregnant can help lower the risk of:

• Preterm birth
• Cesarean delivery
• Excessive weight gain
• Gestational diabetes and hypertensive disorders like preeclampsia
• Lower birth weight

Beyond physical health, regular exercise also promotes emotional well-being. It can ease lower back discomfort as your body adapts, alleviate symptoms of anxiety and depression, enhance stress management abilities and overall contribute to a quicker recovery after childbirth.

Expert Insight: Building and maintaining a strong core can help alleviate common pregnancy-related pain and discomfort. Examples of pregnancy-friendly core exercises include planks (incline, side, and quadruped), bird dogs, single arm movements (such as single arm carries,  shoulder press, chest press, and rows), and pallof press. Also, pelvic floor activation and relaxation is great for the pelvic floor.

Pregnancy Exercise Safety Checklist

While many exercises are safe during pregnancy, before starting consider these guidelines:

• Get Your Doctor’s Approval: Always consult your healthcare provider before starting a new exercise routine, especially if you’re new to fitness or have health conditions.
• Stay Hydrated: Drink water before, during, and after your workout to prevent dehydration.
• Wear Supportive Clothing: Invest in a comfortable sports bra and a belly band for additional support if needed and also make sure your shoes are appropriate for your activity.
• Avoid Overheating: Avoid overheating in all trimesters. Dress in layers that can be easily removed if needed. Avoid exercising in extreme heat and humidity.
• Avoid Lying on Your Back for Long Periods: After the first trimester, lying flat can compress blood flow.
• Skip High-Impact and Contact Sports: Activities like hot yoga, skiing, or anything with fall risks should be avoided.

Safe Exercises for Each Trimester

First Trimester: Building a Strong Foundation

The first trimester is a great time to establish a fitness routine that prepares you for the months ahead. Aim for 150 minutes of moderate aerobic activity per week, combined with strength training two to three times a week. However, remember that moderate-intensity aerobic activity means you are able to talk during the activity. If you are winded and cannot speak in full sentences, then that is considered vigorous intensity. During pregnancy, you need to be able to pass the “talk test” while exercising.

Including pelvic floor exercises can also be incredibly beneficial, as they help strengthen the muscles that support the bladder, uterus, and bowels. Consistent pelvic floor work can improve core stability, reduce discomfort, and help prepare your body for labor and postpartum recovery. Try also dead bugs during the first trimester, these are beneficial as they work the deep abdominal muscles.Here are some recommended safe first-trimester exercises:

1. Pelvic Curl

This move supports spinal mobility and builds abdominal strength.

• How to Do It: Lie on your back with knees bent, feet hip-width apart. Exhale, tuck your pelvis, and lift your spine off the floor vertebra by vertebra. Stop at your shoulder blades, inhale, and roll back down.
• Reps: 12-15 reps

2. Pelvic Brace

A foundational core exercise, ideal for developing pelvic floor control.

• How to Do It: Lie on your back with knees bent. Inhale to prepare, then exhale and engage your pelvic floor by gently contracting the muscles around the urethra, vagina, and anus.
• Reps: 2 sets of 8-15, with 3-5 second holds

3. Squats

Squats strengthen the lower body and prepare you for lifting movements later in pregnancy.

• How to Do It: Stand with feet wider than hip-width, lower into a squat as if sitting on a chair, and rise.
• Reps: 2 sets of 15-20 reps

4. Kneeling Pushups

A safe upper-body and core exercise for pregnancy.

• How to Do It: From a kneeling position, lower your body in a controlled motion to strengthen your chest, shoulders, and arms.
• Reps: Start with 6-10 reps and work up to 20-24 reps

Second Trimester: Focusing on Core Stability and Strength

During the second trimester, many women experience a welcome boost in energy, making it an excellent phase to build on strength and stability exercises. This is a great time to focus on maintaining muscular strength and preparing your body for the physical demands of later pregnancy and childbirth. 

However, as your baby grows, your center of gravity naturally shifts, which can affect balance. To stay safe, consider modifying exercises that require stability, and avoiding movements that may compromise your balance.

Opt for exercises that engage the core, hips, and glutes, as these muscles provide essential support and alignment as your body continues to change. You can also add upper body shoulder and arm movements (need upper body strength to carry baby) and low back strengthening movements like deadlifts. Some examples:

1. Incline Pushups

• How to Do It: Stand facing a ledge or railing, hands shoulder-width apart. Lower your chest towards the ledge, then push back up.
• Reps: 2 sets of 10-12 reps

2. Side-Lying Leg Lifts

Strengthens the muscles that support balance and pelvic stability.

• How to Do It: Lie on your side with knees bent, straighten your top leg, and lift it slowly. Lower back down.
• Reps: 2 sets of 8-15 reps per side

3. Hip Flexor Stretch

As your belly grows, stretching the hip flexors can relieve lower back and hip tightness.

• How to Do It: In a half-kneeling position, lean forward to feel a stretch in the front of your hip.
• Hold: 30 seconds, 3 times on each side

4. Narrow and Wide Squats

These variations provide stability and target different muscles in the lower body.

• How to Do It: Perform squats with feet together for narrow squats, and in a wider stance for wide squats.
• Reps: 15-20 reps

Third Trimester: Staying Active and Preparing for Labor

In the third trimester, the focus shifts to maintaining mobility, gently strengthening muscles, and preparing for labor. Activities like walking, prenatal yoga (consider bed yoga routines for extra comfort), and light bodyweight exercises can help you stay active, here’s some exercise examples to incorporate in your routine.

Another way you can prepare for labor is by doing your movements in intervals. For example, to mimic pushing you can work for 30-40 seconds and then rest for 60 seconds, repeating as many times as you desire. Some examples:

1. Walking

Gentle cardiovascular exercise that supports circulation and keeps you active.

2. Diastasis Recti Correction

Helps support the abdomen and prevent further abdominal separation.

• How to Do It: Wrap a rolled towel around your lower back. Lie on your back, holding the towel across your abdomen, and engage your core while gently lifting your head.
• Reps: 10-20 reps, twice a day

3. Modified Planks

Builds core stability without straining your abdomen.

• How to Do It: Place hands on a stable surface like a wall or counter, step back into a plank position, and hold.
• Hold: 15-30 seconds

4. Wall Pushups

Great for maintaining upper body strength without added strain.

• How to Do It: Stand facing a wall, place your hands on it shoulder-width apart, and push in and out.
• Reps: 2 sets of 10-15 reps

Expert Tips for Safe Pregnancy Workouts

During pregnancy, it’s essential to listen to your body and avoid pushing through discomfort; if something feels wrong, stop and consult your doctor. Focusing on core stability by engaging the core and pelvic floor muscles can help support the structural changes your body is undergoing. To maintain safety and well-being, aim for moderate-intensity workouts that prioritize fitness over peak performance.

Additionally, avoid exercises with a high risk of falls, as changes in balance and coordination during pregnancy make activities that require extensive balance more dangerous. If you are feeling unsteady you can modify exercises as needed. For example, if you don’t want to avoid single-leg movements and lunges, you can also use a sturdy chair or the wall for support.

By incorporating these exercises and following safety guidelines, you can maintain a fit and active pregnancy that supports both your health and your baby’s development. Listen to your body, adjust as needed, and enjoy the journey towards meeting your new little one.