Staying active during pregnancy is associated with improved mood, better sleep, a reduced risk of gestational diabetes, and potentially smoother labor and recovery. Most people can continue exercising safely throughout pregnancy, provided they don’t have any medical contraindications and adapt their activities to the changing body. This article outlines safe, evidence-based workout ideas for each trimester, along with red flags that indicate you should stop and consult your healthcare provider.
What to know before you start (or continue)
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Talk to your clinician first. Most people with uncomplicated pregnancies can exercise, but conditions like placenta previa, preterm labor risk, certain heart or lung problems, or multiple high-risk issues may require restrictions.
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Aim for moderate intensity most days, unless told otherwise. A simple guide is the “talk test”: you should be able to talk in complete sentences while exercising, but not sing.
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Favor low–to moderate-impact activities. Avoid activities with a high risk of falling or abdominal trauma.
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Prioritize hydration and cooling. Exercise in a calm environment, sip water before, during, and after workouts, and avoid overheating.
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Avoid lying flat on your back after about 20 weeks, limit deep twisting, and avoid intense Valsalva maneuvers (holding your breath during heavy lifting).
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Include warming up and cooling down. Gentle mobility work, gradual ramp-ups, and stretches help prevent injuries.
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Include pelvic floor and core-friendly movements. Focus on safe core work and pelvic floor exercises (Kegels) to support pregnancy changes.
General guidelines you’ll see in trusted sources
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Most pregnancy exercise guidelines recommend about 150 minutes per week of moderate-intensity aerobic activity, plus two or more days of light resistance training, with adaptations as the belly grows.
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Aerobic activities: walking, cycling on a stationary bike, swimming, water aerobics, and prenatal yoga or pilates (with modifications).
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Strength training: use light to moderate weights or resistance bands, 2–3 non-consecutive days per week, focusing on proper form and breathing.
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Safety first: if anything hurts in a way that’s not normal muscle fatigue, stop and reassess.
First Trimester (weeks 1–12) What to expect
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Energy levels can fluctuate. Nausea and fatigue are common, so choose workouts that feel doable and enjoyable.
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The belly is not yet a significant constraint, but you may start to notice changes in balance.
Sample 30–40 minute workouts (3–4 days/week)
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Warm-up (5–7 minutes): brisk walk or easy stationary cycling; gentle shoulder and hip circles; dynamic leg swings.
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Cardio (15–25 minutes): choose one
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Walking at a comfortable pace, hills as tolerated.
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Stationary cycling at a steady, moderate pace.
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Pool swimming or water walking.
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Strength circuit (2 sets of 10–12 reps each, 2–3 days/week)
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Bodyweight squats or chair squats
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Wall push-ups or incline push-ups
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Seated row with resistance band
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Standing hip abduction with a light resistance band
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Glute bridges (gentle; avoid forcing your hips too high if you have lower back discomfort)
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Core and pelvic floor (5–8 minutes)
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Cool-down (5 minutes): slow walk and gentle stretching for calves, hamstrings, chest, and back
Notes for the first trimester
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If you’ve held a high level of activity before pregnancy, you may continue at a similar level if you feel well. If you’re new to exercise, start slowly and build gradually.
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Be mindful of fatigue and any early signs of trouble (dizziness, vaginal bleeding, shortness of breath with minimal effort). Stop if any of these occur.
Second Trimester (weeks 13–27) What to expect
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Most people feel better energy-wise as nausea fades, but the growing belly and shifted balance require some modifications.
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Supine positions (lying on your back) after approximately 20 weeks may cause compression of major blood vessels; therefore, avoid or modify these positions.
Sample 30–45 minute workouts (4 days/week)
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Warm-up (5–7 minutes): slow walk, gentle arm circles, ankle circles.
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Cardio (20–30 minutes)
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Walking (flat or with a gentle incline)
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Stationary bike (adjust seat height to keep a comfortable knee bend)
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Water activities (swimming or water aerobics)
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Strength circuit (2–3 sets of 10–12 reps; 2–3 days/week)
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Modified lunge or step-up with support
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Seated or standing dumbbell rows
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Chest presses with light dumbbells (while seated or standing)
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Standing band pull-aparts
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Glute bridges or clamshells with a resistance band
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Leg presses or seated leg extensions with light resistance if a gym is available (avoid straining the lower back)
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Core and balance (6–10 minutes)
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Modified planks on knees or incline planks
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Bird-dog from all fours (core stability without stressing the abdomen)
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Standing side leg raises to improve balance
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Pelvic floor work (2–3 minutes)
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Cool-down (5–7 minutes): gentle stretching focusing on hips, glutes, lower back, chest
Notes for the second trimester
Third Trimester (weeks 28–40) What to expect
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The belly is larger, balance may be more challenging, and fatigue can return. You’ll want to maintain a moderate intensity, focusing on comfort and safety.
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Avoid lying on your back for extended periods and avoid positions that are dangerous or high-impact movements.
Sample 25–40 minute workouts (3–4 days/week)
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Warm-up (5 minutes): gentle walk or slow march in place, followed by ankle and hip circles.
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Cardio (15–25 minutes)
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Walking: allow a comfortable pace; consider shorter, more frequent sessions if needed.
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Stationary bike at low resistance, ensuring you can talk easily.
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Water exercise (if available) remains excellent due to buoyancy and reduced joint load.
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Strength and stability (2–3 sets of 8–12 reps; 2–3 days/week)
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Side-lying leg lifts (start with support under the belly or stand with a chair nearby)
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Seated or standing resistance-band rows or light dumbbell curls
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Glute bridges with a neutral spine
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Wall push-ups or incline push-ups to reduce load
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Stability/balance work: single-leg stands near a wall or chair for support
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Pelvic floor and core (5–8 minutes)
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Cool-down (5–7 minutes): deep breathing, slow stretching for hips, back, chest, and calves
Modifiers and alternatives
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If you experience pelvic pain, back pain, or abdominal discomfort, consider switching to water-based workouts or low-impact options, such as walking and swimming.
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If you’re not feeling up to a full workout, even 10–15 minutes of daily movement is better than nothing.
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Prenatal yoga, Pilates, and scaled-down barre classes can be excellent options if they are specifically designed for pregnancy and taught by trained instructors.
Red Flags: When to Stop and Seek Medical Advice. Stop exercising and contact your healthcare provider if you experience any of the following:
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Vaginal bleeding or leakage of fluid
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Dizziness, fainting, severe headache, chest pain, or shortness of breath at rest or with mild activity
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Regular, painful contractions or a noticeable decrease in fetal movement
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Sudden swelling of hands/face, vision changes, or severe abdominal or pelvic pain
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Calf swelling or redness, suggesting possible blood clots
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Severe nausea that prevents you from keeping fluids down, or signs of dehydration
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Any activity that causes unusual or worsening pain, or if you feel your symptoms are not typical for you
Safety tips to maximize benefits
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Hydration and cooling: carry water, exercise in cool environments, and avoid hot tubs or saunas.
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Equipment safety: wear proper footwear, use supportive mats, and adjust equipment for comfort.
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Breathing and form: do not hold your breath during exertion; maintain good form to prevent injury.
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Listen to your body: fatigue, dizziness, or unusual shortness of breath are signals to slow down or stop.
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Medical conditions: If you have anemia, asthma, diabetes, high blood pressure, placenta previa, or other health concerns, seek guidance tailored to your specific situation.
Putting it into practice
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Start by assessing your current activity level and any pregnancy-related symptoms. If you’re new to exercise, start with short, gentle sessions and gradually increase the duration.
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Create a weekly plan that prioritizes cardio, strength, and flexibility, with at least one or two rest days.
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Consider working with a pre/postnatal fitness professional or a physical therapist who specializes in pregnancy to tailor programs to your trimester, symptoms, and fitness level.
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Keep a simple log: note the activity type, duration, intensity, and how you felt during and after each workout. This helps you adjust safely over time.
When to consult a professional
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If this is your first pregnancy or if you have a high-risk pregnancy, obtain medical clearance and specialized guidance.
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If you have persistent pelvic girdle pain, diastasis recti, or difficulties with balance, a physical therapist with prenatal specialization can provide safe, personalized exercises.
Bottom line
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Regular, moderate exercise during pregnancy is generally safe and beneficial for most people, improving mood, sleep, and maternal and fetal outcomes. A growing belly and shifting balance require thoughtful modifications, but you can maintain a healthy exercise routine across all three trimesters with appropriate adjustments.
- If you have any medical concerns or pregnancy complications, collaborate with your healthcare provider to tailor a safe plan for your trimester and personal health.
Share with other intending mothers what exercises you recommend in the comments, so we can all learn.
Researched by Dorcas Michael
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