Prenatal fitness can be daunting for a lot of reasons. There are so many questions around exercising while pregnant. Is it safe to exercise during pregnancy? What is the best pregnancy workout plan? Are ab workouts when pregnant safe? Will it hurt the baby? Will it hurt me?
Those first few weeks after you find out you're pregnant are so exciting. You start to change your eating habits to benefit the baby, and you switch your skin routine to pregnancy safe skincare products. But, what about your workout routine? Are first trimester pregnancy exercises safe? Unless your doctor says otherwise, the benefits of prenatal fitness throughout your entire pregnancy far outweigh the risks for both mom and baby. I will get to what I think are the best pregnancy workout options below, but first let's talk about prenatal fitness in general. (If you want to skip the post and go straight to the options, CLICK HERE)
*Once again, please note I am not a doctor. Get permission from your doctor before starting any prenatal fitness routine. Your doctor may advise you not to exercise due to various pregnancy complications.
Benefits of Working Out While Pregnant
There are numerous benefits of working out while pregnant, both mentally and physically. Not only does it help control pregnancy weight gain, but it helps prepare your body for labor and delivery, and even has benefits postpartum for both you and baby. According to Mayo Clinic, some benefits of working out while pregnant include:
- Stress Relief - Mentally, exercise is a wonderful stress reliever. Pregnancy is a stressful time with an increased chance of developing depression. Endorphins released while exercising boost mood and alleviate stress and anxiety.
- Relieve Aches and Pains - Exercise can also relieve many pregnancy aches and pains. Prenatal fitness helps to relieve back pain, pelvis pain, bloating and swelling. Pregnant women that exercise regularly also report sleeping better.
- Promote Endurance - Exercising while pregnant helps build up your body's endurance to prepare it for labor and delivery. It may even make your delivery easier and decrease the risk of having a c-section.
- Lower Risk of Gestational Diabetes - It is proven that prenatal fitness may lower the risk of developing gestational diabetes and prevent excess weight gain.
- Increased Blood Flow - Exercise increases blood flow to both you and the baby. This helps reduce swelling, which is very common during pregnancy. Increased blood flow to baby helps with development, and preparing the baby for life outside of the womb.
How to Exercise While Pregnant
During the first trimester, you can continue any workout plan you were already doing. But, it is important to listen to your body and rest when you need to. First trimester nausea and morning sickness is rough for a lot of women. You may need to adjust your workouts to accommodate how you're feeling, and that's ok. Take it slow!
Also, take it slow if you're just starting out on your exercise journey. Pregnancy is a great time to start working out, because the benefits of prenatal fitness are so important. Find something simple to start with, like walking everyday. Then you can build up from there.
As you get into the second and third trimesters, your body is going through a lot of changes. You will need to adjust your workout to accommodate your growing belly. Focus on what feels good, and focus on pregnancy safe exercises. Not all workouts are safe while pregnant, so talk to your doctor before starting anything new or if you have any questions.
Exercises to Avoid When Pregnant
Most exercise programs are safe during pregnancy, especially programs designed specifically for pregnancy. But, there are things to consider as you workout while pregnant. According to WebMd, it is important to avoid these types of activities:
- Exercises where you lay on your back for longer than 3 minutes. It is important to avoid lying on your back for extended periods while pregnant, because it can reduce blood flow and oxygen to your baby.
- Anything that causes you to hold your breath.
- Contact sports like football, volleyball, basketball, etc. Also, sports with a high fall risk such as skiing and horseback riding.
- Any exercise that may cause even mild abdominal trauma, including activities that include jarring motions or rapid changes in direction. Also avoid activities that require extensive jumping or bouncing.
- Exercising in hot, humid conditions. Avoid hot yoga during pregnancy.
- Anything that doesn't feel right or is uncomfortable. Listen to your body.
Some Pregnancy Workout Options
The best pregnancy workout plan is a plan that is pregnancy-safe, consistent, and enjoyable! You won't be motivated to stick to it if you don't enjoy it. Doctors recommend moving your body for at least 30 minutes most days of the week. Just do whatever feels good! Whether that is walking, swimming, spin class, yoga, pilates or weight training, you and your baby will benefit from the movement.
There are also some incredible workout plans options there that are convenient and easy to follow.
Treadmills: Walking Your Way to Wellness
Why it works:
- Walking is one of the safest and most accessible forms of cardio during pregnancy.
- Treadmills allow you to control pace, incline, and duration, making it easy to tailor workouts to your energy levels.
Tips for safe use:
- Stick to a moderate pace—aim for brisk walking rather than running, especially in later trimesters.
- Use the handrails for balance if needed.
- Avoid steep inclines that may strain your lower back.
- Wear supportive shoes and stay hydrated.
Ellipticals: Smooth, Low-Impact Cardio
Why it works:
- Ellipticals offer a full-body workout without the jarring impact of running.
- The gliding motion is gentle on joints, which is ideal as pregnancy hormones loosen ligaments.
Tips for safe use:
- Keep resistance and speed moderate to avoid overexertion.
- Focus on posture—stand tall and engage your core to support your back.
- If balance becomes tricky, reduce arm movement or hold the stationary handles.
Stationary Bikes: Seated Comfort with Cardio Benefits
Why it works:
- Stationary bikes provide a safe, seated option for cardiovascular exercise.
- Recumbent bikes, in particular, offer back support and reduce pressure on the pelvis.
Tips for safe use:
- Adjust the seat height so your knees have a slight bend at the bottom of each pedal stroke.
- Avoid leaning too far forward—this can strain your back and compress your belly.
- Start with short sessions and gradually increase as your stamina improves.
Pregnancy is a time of transformation, and movement can be a powerful way to stay connected to your body. With the right approach, home treadmills, ellipticals, and bikes can help you maintain strength, stamina, and serenity—all from the comfort of your living room. Whether you're in your first trimester or nearing your due date, gentle cardio can be your ally in a healthy, empowered pregnancy journey.