The Best Exercise and Fitness Routine to Follow During Pregnancy

Exercise during pregnancy can boost your physical and mental health while supporting your baby’s development. Staying active helps reduce back pain, manage weight gain, lower the risk of complications like gestational diabetes, and even prepare your body for labor. Aim for 150 minutes of moderate exercise per week, focusing on safe, low-impact options like walking, swimming, or prenatal yoga. Always listen to your body, adjust intensity as needed, and consult your healthcare provider before starting any routine.

Key Takeaways:

• Benefits: Reduces back pain, improves mood, lowers risk of complications, and aids recovery.
• Safe Activities: Walking, swimming, water aerobics, light strength training, and prenatal yoga.
• Safety Tips: Avoid lying flat after the first trimester, stay hydrated, and stop if you experience warning signs like dizziness or pain.
• Tools: Maternity support belts, proper footwear, and prenatal classes can help you stay comfortable and safe.

Exercise during pregnancy isn’t about pushing limits - it’s about staying healthy and preparing for the arrival of your baby. Always prioritize safety and listen to your body.

Safe Workouts for Your Second and Third Trimesters

As your pregnancy progresses, your body undergoes changes that make low-impact exercises the best choice for staying active. With your center of gravity shifting, joints becoming more flexible due to hormones, and energy levels fluctuating, adapting your fitness routine is key to staying safe and comfortable. These adjustments ensure you can keep moving while supporting your health.

Prenatal Yoga

Prenatal yoga is a great mix of gentle movement, strength-building, and relaxation, tailored specifically for pregnancy. Unlike regular yoga, prenatal classes focus on poses that accommodate your growing belly and prepare your body for labor.

This type of yoga targets pregnancy-related discomforts. For example, Warrior II pose can ease back strain and hip pain, which are common in the second trimester. In the third trimester, Legs-Up-the-Wall pose helps reduce swelling and pelvic pressure. Deep breathing and flowing movements also improve circulation, which can be a challenge during pregnancy.

As your due date nears, prenatal yoga focuses more on restorative poses and light stretches to ease aches and prepare your body for delivery. Hip-opening poses, in particular, can be helpful.

Make sure your yoga instructor is certified and aware of your pregnancy. They can guide you through safe modifications and help you avoid poses that may not be suitable, such as deep backbends or lying flat on your back after the first trimester.

Swimming and Water Aerobics

Swimming and water-based exercises are often considered ideal for pregnancy. The buoyancy of water relieves pressure on your joints and supports your growing belly, making movement easier and more comfortable.

Swimming provides a gentle full-body workout while offering cardiovascular benefits. Many pregnant women find relief from aches and improved mobility in the water, especially during the third trimester. If swimming isn’t your thing, even walking in the shallow end of a pool can help ease tight muscles.

Water aerobics classes designed for pregnancy are another excellent option. These classes combine structured exercises with a sense of community and focus on maintaining a healthy weight and preparing your body for labor. Whether you’re swimming laps or enjoying a water aerobics class, water exercises offer a low-impact way to stay active.

Walking and Strength Training

Pair water exercises with land-based activities that adapt to your changing body. Walking is a simple, effective option throughout pregnancy. It’s free, requires no special equipment, and can be done almost anywhere. A brisk walk counts as moderate aerobic activity, raising your heart rate without putting too much strain on your body.

As your pregnancy progresses, you might need to slow your pace or take more frequent breaks. Stick to flat surfaces and wear supportive shoes to reduce the risk of falls as your balance shifts.

Light strength training is another way to stay active, helping maintain muscle tone and improve posture. However, modifications are essential as your pregnancy advances. Dr. Mae Hughes, a physical therapist, explains:

As your belly grows and your muscles and ligaments stretch, you may have a harder time managing your intra-abdominal pressure correctly. This can result in potential coning at the abdomen, which we should all try to avoid.

In the second trimester, avoid lying flat on your back for exercises. Use an incline bench or cable machine instead. Watch for signs of coning or doming in your abdomen during workouts - these indicate that you need to adjust the movement or reduce intensity.

By the third trimester, balance becomes a bigger concern. Swap single-leg exercises for more stable movements using both legs. Dr. Hughes advises reducing intensity during this stage:

During this trimester I typically encourage women to reduce their load to ensure they can control their breath and form. While your body may be physically able to lift the load – your pelvic floor might not be so happy.

Focus on exercises like squats, modified deadlifts, and supported movements to maintain strength while prioritizing safety. This isn’t the time to push limits - your goal is to stay healthy and prepare for labor and life with your baby.

How to Adjust Exercises for Pregnancy Discomfort

Pregnancy often brings physical changes that can make your usual workouts feel uncomfortable - or even painful. With 71% of women reporting low back pain and 65% experiencing pelvic girdle pain during pregnancy, modifying your exercise routine becomes an important step in staying active while protecting your body.

The good news? Discomfort doesn’t mean you have to stop moving altogether. Instead, you can make thoughtful adjustments to address common pregnancy challenges like back pain, pelvic pressure, and fatigue. Here’s how to adapt your workouts to stay comfortable and safe.

Using Maternity Support Belts

Maternity support belts can be a game changer during pregnancy workouts. These belts provide extra support for your growing belly, reducing movement and helping to ease strain on your lower back and pelvis.

Charissa Newton, a certified nurse midwife at Premier Health Center for Women's Health & Wellness, highlights their benefits:

A belt adds a little extra support and can help get you through your daily activities with less pain.

By gently compressing and lifting your belly, these belts improve posture and minimize back strain. They also serve as a reminder to maintain good posture, which can prevent overextending your lower back during movement. For activities like walking, prenatal yoga, or light strength training, wearing a support belt can help you maintain better form and stability. Plus, they may reduce the risk of pre-term contractions by limiting excessive uterine movement during exercise.

Tips for using maternity support belts:

• Limit use to 2-3 hours at a time to avoid overdependence.
• Choose your pre-pregnancy size for the best fit.
• Ensure the belt provides gentle compression without being too tight.
• Pair with core-strengthening exercises for maximum benefit.

Once you’ve added a support belt to your routine, you can also adjust your workout intensity and movements to further ease discomfort.

Changing Exercise Intensity and Movements

As your pregnancy progresses, it’s important to listen to your body and adjust both the intensity of your workouts and the types of movements you perform.

Adjusting intensity is especially important during the third trimester. A simple talk test can help you gauge whether you’re overexerting yourself - if you can’t carry on a conversation while exercising, it’s time to slow down or take a break.

For back pain relief, focus on gentle core-strengthening exercises that don’t strain your spine. Pelvic tilts are a great option. Early in pregnancy, you can perform these lying on your back with knees bent. Flatten your lower spine against the floor by engaging your abdominal muscles. As pregnancy progresses, try doing pelvic tilts standing against a wall or while seated in a chair.

Wall squats are another safe option when balance becomes tricky. Stand with your back against a wall, feet 1-2 feet away, and press your lower back into the wall as you squat down. The wall provides support and helps you maintain proper form.

For pelvic relief, try cat stretches. Start on all fours, flatten your back, and then slowly arch it while inhaling. Hold the stretch for five seconds before returning to the starting position. This gentle movement can ease tension in your back and pelvis.

Kegel exercises are essential throughout pregnancy to strengthen your pelvic floor. Imagine pulling the muscles of your vaginal area upward and toward your baby without engaging your thighs, buttocks, or abs. These exercises can be done anywhere and help prepare your body for labor while reducing pelvic pressure.

For upper body and arm strength, incorporate arm raises from a hands-and-knees position. Raise one arm to shoulder height while keeping your back flat, hold for five seconds, and then lower. Perform 10 repetitions on each side. If this becomes too easy, add light wrist weights or a small dumbbell.

Overhead pull-downs are another effective upper-body exercise. Stand with your arms extended overhead, then pull them down with elbows out to the sides until your hands reach shoulder height. Complete 3 sets of 10-15 reps, adding light weights if you’d like.

Additional tips for safe movement:

• After the first trimester, avoid exercises that involve lying flat on your back.
• Stick to even surfaces when walking to reduce the risk of falling.
• Pay attention to your body’s signals - if something feels off, modify or stop the activity.

Research-Based Safety Rules for Pregnancy Exercise

Exercise during pregnancy can do wonders for your health and your baby's. But to get the most out of your workouts while keeping things safe, it's important to follow some well-established safety guidelines. These rules aren't just suggestions - they help lower the risks of gestational diabetes, preeclampsia, and even cesarean deliveries.

Before starting or changing any exercise routine, check in with your healthcare provider. The American College of Obstetricians and Gynecologists suggests aiming for 150 minutes of moderate-intensity aerobic activity each week. If you're new to exercising, ease into it by starting with just 5 minutes a day and gradually increasing by 5 minutes each week until you hit that goal. Taking it step by step ensures you’re building a safe and sustainable habit.

Avoiding Dangerous Positions and Overheating

Not all exercises are created equal when you're pregnant. Some positions and conditions can pose risks, so knowing what to avoid is key.

Keep an eye on your body temperature, especially during the first trimester. Overheating can be harmful, so exercise in cool, well-ventilated spaces and avoid working out in hot or humid environments. Since your body’s ability to regulate heat changes during pregnancy, staying cool is extra important.

Be mindful of your positioning. By the time you reach 16 weeks, lying flat on your back for long periods can reduce blood flow to you and your baby by putting pressure on major blood vessels. Instead, switch to inclined or side-lying positions to keep circulation flowing smoothly.

Skip high-risk activities. Sports or exercises that involve a risk of falling or abdominal trauma, like skiing, horseback riding, or contact sports, are off-limits. Even cycling outdoors can be risky, so consider using a stationary bike instead. Safety should always take priority over sticking with your pre-pregnancy routine.

And don’t forget to stay hydrated. Drink water before, during, and after your workout to prevent dehydration, which can lead to overheating and other complications.

Watching for Warning Signs

Your body is great at letting you know when something’s wrong - if you’re paying attention. Recognizing warning signs and acting quickly can help prevent serious issues.

The Texas Department of State Health Services offers this crucial reminder:

You know your body best. If something doesn't feel right, or you aren't sure if it is serious, seek immediate medical advice.

Stop exercising immediately and call your doctor if you experience any of the following:

• Vaginal bleeding
• Painful contractions that don’t go away with rest
• Severe shortness of breath or trouble breathing
• Dizziness or fainting that doesn’t resolve quickly
• Chest pain or irregular heartbeats
• Sudden, severe headache
• Calf pain or swelling, which could signal a blood clot
• Leaking amniotic fluid
• Unusual abdominal pain
• Muscle weakness affecting your ability to move safely
• Changes in your baby’s movements, either during or after exercise

It’s also important to avoid exercise altogether if you have certain conditions like placenta previa, an incompetent cervix, severe anemia, preeclampsia, or significant heart or lung disease. Your doctor will monitor for these during prenatal visits and advise you accordingly.

To keep workouts safe, use the talk test to gauge intensity - if you can’t comfortably carry on a conversation, it’s time to dial it back. Along with staying hydrated and avoiding extreme heat or low blood sugar, these precautions ensure that your exercise routine supports both your health and your baby’s well-being. Always prioritize safety over pushing your limits.

Tools and Resources for Comfortable Exercise

Staying active during pregnancy is a great way to support your health and well-being, but it often requires some adjustments to your routine. The right tools and guided resources can make all the difference in keeping your workouts safe and comfortable as your body changes. With proper equipment and expert-led classes, you can stay active while feeling supported throughout this unique journey.

Supportive Equipment for Workouts

Having the right gear can help you exercise more comfortably and safely during pregnancy. Here are a few essentials:

Maternity support belts provide extra stability during workouts. These belts, typically priced between $25 and $60, are designed to ease common pregnancy discomforts. For example, the Babybellyband Original Maternity Support Belt ($39.99–$44.99) has earned a 4.7/5 rating from users. Rachel D. shared in May 2016 that this belt alleviated her back, sciatica, and umbilical hernia pain, adding that it stayed discreet under clothing - even white shirts. Similarly, in April 2014, Savanah found relief from varicose vein pain at just four months pregnant, saying the belt and groin straps helped her get through her days more comfortably.

Proper footwear becomes increasingly important as your pregnancy progresses. Hormonal changes can cause your feet to swell or even grow in size, and the added weight puts extra pressure on them. Dr. Elizabeth Daughtry, DPM, explains:

When walking, the force on your feet and ankles is five times your body weight, so shoe support and shock absorption are important components to footwear.

To protect your feet, look for shoes with features like roomy toe boxes, breathable materials, and built-in arch support. Brands like Brooks and Hoka are known for their cushioning and mesh designs, making them great for exercise. For dressier occasions, Vionics or Danskos offer better support than traditional heels. Consider sizing up by half to a full size to accommodate swelling, and choose adjustable closures like laces or Velcro for added comfort.

Exercise accessories can also enhance your workouts. Resistance bands (starting at $7.58 for a set of five) are a safe way to maintain strength as your joints become more flexible due to relaxin. Exercise balls ($15.11–$34.99) can improve posture, assist with positioning your baby before labor, and support various exercises. Aim for a ball size that allows your knees to form a 90-degree angle when seated. Yoga blocks ($13.05–$16.99) and small Pilates balls ($6.39–$9.49) are also helpful for strengthening your core and pelvic floor. Heidi Kristoffer, founder of CrossFlow Yoga, highlights their value:

A yoga bolster and some blocks will allow many modifications as you get farther along in your pregnancy. If you're doing yoga from home, I highly recommend at least blocks.

Once you've got the right equipment, you might find that prenatal fitness classes offer even more benefits for your exercise routine.

Prenatal Fitness Classes

Guided fitness classes tailored for pregnancy can provide personalized support and help you stay active with confidence. Certified prenatal fitness instructors understand the unique needs of expecting mothers, offering routines that are both safe and effective. These classes also create a sense of community, where you can connect with other moms-to-be.

FIT4BABY is one popular option, earning glowing reviews from participants. Krista R. shared her experience:

FIT4BABY is such an amazing class! Not only are you getting a full body workout, which is so hard to find as an expecting mama, but also an amazing supportive group of women that you can share your journey with!

For at-home workouts, platforms like Bumps & Burpees, founded by Charlie Launder in 2014, offer a variety of pregnancy-safe options. From cardio to yoga to HIIT, these workouts are designed with the #thismumcan mindset, making them accessible and empowering.

Rachel Welch, a certified health and wellness coach and founder of Revolution Motherhood, emphasizes the importance of staying active during pregnancy:

It's important to keep moving during pregnancy because as your body changes, you want to make sure you're aware of the changes in your movement.

Even short bursts of activity can have a big impact. Erica Ziel, certified personal trainer and founder of Knocked-Up Fitness, adds:

Choosing the right type of exercise can actually boost your energy levels. Even just 10 minutes of movement a day is extremely beneficial.

When choosing a class or instructor, look for certifications in prenatal fitness and ask about modifications for different pregnancy stages. Many studios now offer both in-person and virtual options, giving you the flexibility to adjust based on your energy levels and comfort.

Conclusion: Key Points for Staying Active During Pregnancy

Staying active during pregnancy can bring incredible benefits for both you and your baby when done safely and thoughtfully. Regular exercise has been shown to lower the risk of gestational diabetes by 57%, reduce the chances of preeclampsia and cesarean delivery, and enhance overall health and wellness.

The secret to reaping these benefits lies in choosing activities that work with your changing body. Opt for low-impact exercises like prenatal yoga, swimming, or walking. These activities not only boost cardiovascular health and build strength but also adapt well to the physical demands of pregnancy. Aim for 150 minutes of moderate-intensity aerobic activity each week, breaking it into smaller, manageable sessions that align with your energy levels and daily routine.

Listening to your body is crucial. Adjust your workouts based on how you feel. As exercise physiologist Catherine Cram explains:

The most important safety point is to closely monitor how you feel both during and after exercise.

This could mean slowing down when you’re fatigued, widening your stance during squats to accommodate your growing belly, or switching to seated exercises if balance becomes an issue. Investing in supportive gear, like well-fitted athletic shoes or maternity support belts (starting at around $37.54), can also enhance comfort and safety.

Always consult your healthcare provider about your exercise plans, stay hydrated, avoid overheating, and stop immediately if you notice concerning symptoms like bleeding, dizziness, or chest pain. After the fourth month, avoid exercises that require lying flat on your back to ensure proper blood flow.

FAQs

What are the warning signs that I should stop exercising during pregnancy?

It's essential to pay attention to your body's signals when exercising during pregnancy. If you notice any of the following, stop immediately and reach out to your healthcare provider:

• Shortness of breath before starting your workout
• Dizziness or a sensation of fainting
• Chest pain or an irregular heartbeat
• Vaginal bleeding or leaking of amniotic fluid
• Intense abdominal pain or cramping
• Reduced fetal movement
• Frequent, painful contractions

Your health and your baby’s safety are the top priorities. If you're ever unsure about a symptom or feel something isn't right, it's always better to be cautious and consult your doctor.

How can I adjust my exercise routine to ease pregnancy discomforts like back pain or pelvic pressure?

To manage pregnancy discomforts like back pain or pelvic pressure, try low-impact exercises and gentle movements that enhance both stability and flexibility. Simple activities such as pelvic tilts, cat-cow stretches, and slow pelvic circles can ease tension while giving your lower back and pelvis some much-needed support.

Water-based exercises, like swimming or water aerobics, are another great option. They take the pressure off your joints and provide full-body support, making movement more comfortable. Adding light core-strengthening exercises can also help improve your balance and reduce strain. Be sure to skip high-impact activities and adjust your routine as needed to stay at ease.

Supportive tools, such as a maternity support belt, can make a big difference during workouts by reducing discomfort. Most importantly, pay attention to how your body feels - if something doesn’t feel right, consult your healthcare provider for advice.

What exercises or positions should I avoid during pregnancy to keep myself and my baby safe?

To stay safe during pregnancy, it's important to steer clear of certain exercises and activities. Avoid any workouts that involve lying flat on your back after 16 weeks, as this position can restrict blood flow. Skip high-impact sports, contact sports, hot yoga, and heavy lifting to reduce unnecessary strain. Activities with a high risk of falling, such as skiing or horseback riding, should also be avoided. Additionally, exercising in hot or humid conditions is not recommended, and you should avoid staying in the same position - whether standing or sitting - for too long. Always pay attention to how your body feels, and consult your healthcare provider before starting or changing your exercise routine.

References

1. "Exercise During Pregnancy." The American College of Obstetricians and Gynecologists, https://www.acog.org/womens-health/faqs/exercise-during-pregnancy.
2. "Pregnancy & Postpartum Fitness." Premier Health Center for Women's Health & Wellness, https://www.premierhealth.com/services/women-s-health/pregnancy-postpartum/pregnancy-postpartum-fitness/.
3. "Pregnancy discomforts: Low back pain and pelvic girdle pain." Texas Department of State Health Services, https://www.dshs.texas.gov/maternal-and-child-health/womens-health/womens-health-disorders/pregnancy-discomforts-low-back-pain-and-pelvic-girdle-pain.
4. "How to Choose the Best Walking Shoes for Pregnancy." Foot.com, https://foot.com/how-to-choose-the-best-walking-shoes-for-pregnancy/.
5. "Exercising Through Pregnancy: Benefits, Risks, and Guidelines." The American College of Obstetricians and Gynecologists, https://www.acog.org/womens-health/faqs/exercise-during-pregnancy.