Pregnancy is a time of immense physical and emotional change for women. Maintaining a healthy lifestyle, including exercising regularly, can have significant benefits for both the mother and the baby.

Studies have shown that exercising during pregnancy can reduce the risk of gestational diabetes, support healthy weight, and improve overall physical and mental well-being. However, it’s essential to follow safe guidelines and choose the right exercises according to your pregnancy stage.

In this guide to exercises during pregnancy, we will discuss the advantages of working out while pregnant, provide suggestions for safe and practical exercises, and highlight potential risks and precautions that must be considered. We’ll also touch upon how to modify your workouts based on your fitness levels and stage of pregnancy, ensuring a safe and comfortable exercise experience.

The Benefits of Exercising During Pregnancy

Exercising during pregnancy offers numerous benefits for both the expecting mother and the baby. Staying active can help:

1. Alleviate pregnancy discomforts: Physical activities can help reduce discomforts such as back pain, swelling, and constipation.

2. Improve mood and energy levels: Regular exercise boosts endorphins, which can improve mood and increase energy levels.

3. Promote weight management: Staying active helps control weight gain throughout pregnancy, reducing the risk of complications.

4. Strengthen muscles: Exercise can increase muscle strength, endurance, and flexibility, which can be beneficial during labor.

5. Improve sleep: Physical activity can help pregnant women fall asleep faster and enjoy a better quality of sleep.

6. Reduce the risk of complications: Regular exercise may lower the risk of gestational diabetes, preeclampsia, and premature birth.

Safe Exercises to Perform During Pregnancy

Here are some safe and effective workouts that can be performed during pregnancy:

1. Walking: It’s one of the best cardiovascular exercises for pregnant women, providing an excellent workout without putting too much stress on the joints.

2. Swimming: This low-impact exercise helps pregnant women build strength and improve cardiovascular fitness while reducing the strain on the joints.

3. Prenatal yoga: Yoga promotes flexibility, strength, and balance, as well as improving mental relaxation and focus.

4. Pelvic floor exercises: Kegel exercises help strengthen the pelvic floor muscles, which are essential for a smooth delivery and postpartum recovery.

5. Gentle stretches: Stretching can help maintain flexibility and prevent muscle strain, promoting overall comfort during pregnancy.

Precautions and Safety Measures When Exercising During Pregnancy

While exercising during pregnancy is beneficial, it’s crucial to follow specific safety measures to avoid unnecessary risks:

1. Consult your doctor: Before starting any exercise regimen, consult with your healthcare provider to ensure it is safe for you and your baby.

2. Avoid high-impact exercises: High-impact workouts, like jogging and jumping, can be too strenuous during pregnancy. Stick to low-impact exercises that are gentler on the body.

3. Stay hydrated: Drink plenty of water before, during, and after exercising to stay hydrated and prevent overheating.

4. Monitor your heart rate: Keep your heart rate in check during physical activities, aiming for a moderate intensity level where you can still carry on a conversation.

5. Listen to your body: Pay attention to your body’s signals and stop exercising if you feel any pain, discomfort, or unusual symptoms such as dizziness, shortness of breath, or contractions.

Adapting Your Workout Routine for Each Trimester

As your pregnancy progresses, you may need to modify your exercise routine to accommodate the changes in your body. Here are some suggestions for adapting workouts during each trimester:

First Trimester

During the first trimester, you can generally continue with your pre-pregnancy exercise routine if approved by your doctor. However, you may need to make some modifications:

1. Opt for low-impact exercises if you feel discomfort or fatigue.

2. Focus on maintaining a consistent routine rather than increasing intensity.

3. Take breaks and rest when needed, prioritizing self-care during this period of significant change.

4. Avoid saunas, steam rooms, and hot tubs.

Second Trimester

As your belly grows during the second trimester, it’s essential to modify your workouts accordingly:

1. Avoid exercises that involve lying flat on your back, as it can cause decreased blood flow to the baby.

2. Focus on strengthening your core and pelvic floor muscles to support your growing baby.

3. Incorporate balance exercises as your center of gravity shifts,but avoid any exercises that might cause you to lose your balance and fall.

Third Trimester

In the final trimester, focus on staying active and maintaining your fitness levels while prioritizing comfort:

1. Reduce the intensity of your workouts, opting for shorter and more gentle sessions.

2. Choose exercises that help prepare your body for delivery, such as pelvic tilts and prenatal yoga.

3. Avoid exercises that may cause strain on your abdomen or increase the risk of injury.


Exercise during pregnancy is a vital aspect of maintaining a healthy lifestyle for both mother and baby. With appropriate guidance and understanding of the benefits and safety measures, pregnant women can enjoy an active, fit, and healthy pregnancy journey. Remember to consult with a trusted healthcare provider before starting or modifying any exercise routine, and always listen to your body to ensure a safe and comfortable experience.

If you need a maternity care consultation to learn about pregnancy nutrition and exercise, Barbara A. Hessel, MD. FACOG is ready to help you. She is a board-certified obstetrician/gynecologist working with patients in the Forest Hills, NY area for over 25 years. She is a member of the American Association of Gynecologic Laparoscopists and a recipient of the Special Excellence in Endoscopic Procedures Award. Contact us today to book a consultation!