Moving with purpose: A guide to safe exercises during your pregnancy

The golden rules of prenatal fitness

Before you begin to jump into any routine, speak with your healthcare provider. Most pregnancies benefit from exercise, but certain conditions (such as a history of preterm labor) might require modification.

Once you have the green light, keep these guiding principles in mind:

The "talk test"

During any activity, you should be able to carry on a conversation without gasping for breath. If you’re too breathless to chat comfortably, dial down the intensity. Your baby relies on your oxygen supply, too.

Listen to your body’s signals

If something hurts, stop. There is a difference between the burn of a working muscle and the sharp warning of injury. If you feel dizziness, chest pain, headaches, unusual weakness, or notice any bleeding, stop immediately and contact your healthcare provider.

Adaptability is key

Your body is changing rapidly, including your balance, joints, and cardiovascular system. What once felt effortless may not anymore. Be willing to adapt. Progress is measured by consistency and how good you feel afterward, not intensity.

Exercising through the trimesters

Your pregnancy changes through each trimester. Adjusting your activity helps you stay active and avoid burnout.

First trimester: Embrace the fatigue

The first weeks of pregnancy can bring intense fatigue and nausea. Stick to exercise routines that feel manageable and familiar. Rest if you’re tired and move when you have more energy. Don’t push for new goals right now. Gentle walks outdoors may ease morning sickness better than staying still. Focus on what’s sustainable for you and your baby.

Second trimester: The energy surge

For many women, the second trimester is the "sweet spot." Nausea often subsides, and energy returns. It’s the perfect time to build strength and endurance. As your belly grows, your balance shifts, so stick to exercises that feel stable and skip any that need complex coordination or quick direction changes. Avoid workouts lying flat on your back, since it can lower blood flow to you and your baby.

Third trimester: Focus on mobility

As you approach the finish line, comfort and movement matter most. You may notice feeling heavier or a bit short of breath. Lower the intensity, but keep moving. Try walking, swimming, and other exercises that open your hips and strengthen your pelvic floor, as they’ll help prepare you for birth.

Safe exercise ideas during pregnancy

Walking

Walking is simple, easy on your joints, and doesn’t need special gear — just comfortable shoes. It boosts your heart health, keeps your weight in check, and can be done anywhere. It’s easy to fit into your routine, just keep your posture tall, relax your shoulders, and swing your arms naturally.

Swimming and water workouts

Swimming is a safe, full-body workout for pregnancy. Water takes pressure off your joints and helps with swelling and circulation. If doing laps isn’t your thing, try water aerobics or walk in the shallow end. Be careful stepping in and out since your balance changes as pregnancy progresses.

Prenatal yoga

Yoga can help you stay strong, flexible, and calm during pregnancy. Choose prenatal yoga classes or instructors who adapt poses for pregnancy. Skip hot yoga, as overheating isn’t safe for your baby. Prioritize stability over deep stretching, and stick with leg or core-strengthening poses. Avoid deep twists that aren’t safe for your joints, as they need extra care right now.

Low-impact strength training

Keeping your muscles strong now prepares you for the physical realities of parenthood. You are going to be lifting a baby, a car seat, a stroller, and a diaper bag all at once very soon.

You can use light weights, resistance bands, or your own body weight. Focus on high repetitions with lighter weight rather than maxing out heavy lifts. Go for moves that work several muscle groups at once to get the most out of your workouts.

Several safe options include:

• Modified squats: Excellent for pelvic floor and leg strength. Stand with feet slightly wider than hip-width apart for better stability. You can use a chair behind you for safety.
• Wall push-ups: Regular push-ups might put too much strain on your core. Doing them against a wall works your chest and triceps safely.
• Seated rows: This exercise strengthens your upper back, which helps counteract the tendency to hunch forward as your breasts and belly grow.

Pelvic floor exercises

Your pelvic floor supports your core organs, but pregnancy puts extra strain on these muscles. Kegel exercises are meant to help strengthen your pelvic muscles, but learning to relax them is just as important. Building both strength and flexibility can make delivery easier. For guidance, consider seeing a pelvic floor physical therapist.

Indoor cycling

Indoor cycling offers the excitement of spin class with added safety. It’s low-impact, lets you adjust resistance, and eliminates the risk of falling that comes with road cycling. As your bump grows, you may need to raise the handlebars to stay upright and avoid crunching your abdomen. Drink plenty of water, and make sure the room’s cool to prevent overheating.

Exercises to approach with caution (or avoid)

While staying active matters, some activities are safer to save until after your baby arrives.

Contact sports: Activities like soccer, basketball, or ice hockey carry a risk of collision or being hit in the abdomen.

Activities with fall risks: Gymnastics, downhill skiing, and horseback riding have high risks of falling, especially since your sense of balance shifts as your pregnancy progresses.

High-altitude exercise: Unless you live at a high altitude already, avoid exercising above 6,000 feet. Less oxygen available means less oxygen for your baby, too.

Supine exercises: After the first trimester, avoid exercises that involve lying flat on your back, including traditional crunches and sit-ups. Instead, focus on core stability exercises, such as bird-dog or side planks.

Deep backbends or extreme stretching: Protect your joints. Avoid moves that force your joints beyond their typical range of motion.

Staying motivated

It’s normal to have days when the couch looks more appealing than the gym. Rather than forcing it, focus on making movement a natural, sustainable part of your routine. These strategies can help:

Make it social: Invite your partner or a friend for a walk. Use this time to talk and reconnect, turning exercise into a bonding activity.

Gear up: Invest in high-quality, comfortable workout gear that fits your changing body — for example, a supportive sports bra and shoes that accommodate potential foot swelling. When you feel supported and look good, you're more likely to want to move.

Track your wins: Keep a simple journal of your activity. Note how you felt before and after. You'll likely find that even when you started feeling tired, you finished feeling refreshed. This record can serve as motivation on sluggish days.

Visualise your goal: When you are doing squats, visualize picking up your toddler. When you are breathing through a yoga pose, visualize breathing through a contraction. Connecting the exercise to the reality of parenting gives it purpose.

Building a foundation for the future

Staying active during pregnancy helps you and your baby grow stronger. Some days you’ll do more, others you’ll need rest, and that's okay. Above all, trust your body and listen to what feels good. Each move now prepares you for what’s ahead. Stay curious, keep moving, and enjoy discovering what you and your body can do.