Exercise Programs for Pregnancy: What to Look For

Do you know that incredible feeling you get after you crush a vigorous intensity workout or reach the top of a mountain after a long hike? Your legs are Jello-O, your arms are sore, and you never realized you could get so sweaty, but your body was incredible enough to carry you through, and now, you feel like a superhero. Right? 

Well, brand new Mama-to-be, that’s basically what you’re going to feel throughout your pregnancy as your body works wonders growing a teeny, tiny human. 

Just because your body is creating a new life doesn’t mean you need to stop challenging it with a little exercise. In fact, following a safe exercise program throughout your pregnancy is beneficial to your overall health.  Additionally, a great workout program is also a necessity when it comes to preparing for the baby or what to expect when you’re expecting for dads.

Wondering about the best exercise programs for pregnancy? In this guide, we’ll explore what to look for in a prenatal workout, what to avoid, and how to adapt your regular exercise routines throughout your pregnancy journey so that you can stay safe and continue to feel like a supermama, even as your physical abilities change. 

Exercising Through the Trimesters 

Before you begin any pregnancy exercise routine, the single most important element to consider is the routine’s adaptability. During pregnancy, your body changes drastically from week 1 to 40—and your pregnancy fitness routine should be flexible enough to change along with it. So, let’s look at how your body will change over the course of your pregnancy and what exercises you can do to support your health and these changes.

During Your First Trimester 

From the beginning of week 1 to the end of week 12, your body goes through some pretty monumental changes, albeit mostly invisibly. For instance, it’s during the first trimester that your amniotic sac, placenta, and umbilical cord are all formed, creating the safe and nurturing environment that your little one will grow in. 

Although you can see a few physical signs of pregnancy, like different early pregnancy urine color, your body hasn’t outwardly begun to change shape too much yet. During this phase, you can choose from a wide variety of exercise programs to stay fit and boost endorphins. Some effective, safe, and easily adaptable exercise options are:

• Walking
• Running
• Cycling
• Yoga
• Pilates
• Barre
• Weight Training
• Swimming

Plus, engaging in these activities during your first trimester can actually alleviate some of the first trimester pregnancy symptoms you may experience, such as: 

• Fatigue
• Constipation
• Back aches and pain

Although experts previously recommended a heart-rate upper limit of 140 during pregnancy workouts, this advice has been discarded. Now, the Department of Health and Human Services doesn’t impose specific heart rate limits for pregnant women who want to work out. Instead, their current recommendation is a pregnant woman in good health should strive for at least 150 minutes of moderate exercise per week. This means you could work out for 30 minutes a day, 5 days a week, and reach this pregnancy workout goal. 

Generally speaking, if you followed a more rigorous workout regimen before getting pregnant, you can usually continue to perform the same exercises during your first trimester at the same exercise intensity. However, it’s always ok to confirm your specific workout routine with your doctor, especially if you have a history of health issues or complications. 

During Your Second Trimester 

Luckily, most exercise routines that are safe during your first trimester are still safe for your second trimester. However, you may want to make adjustments if you notice any of the following: 

• You’re becoming winded easily – During moderate exercise, you should still be able to carry on a conversation. However, as your pregnancy progresses, more blood (and therefore, more oxygen) is directed toward your uterus and baby to help them grow and stay nourished. This means you might have less oxygen to spare for more cardio-heavy exercises, like jumping jacks or jogging.
• You’re experiencing discomfort – During pregnancy, your joints and ligaments loosen in preparation for delivery. While this is totally normal, it may make some exercises more uncomfortable. If you feel any pain in your hips, knees, or shoulders while working out, consider switching to a less strenuous activity.  
• Your balance is flagging – As your pregnancy progresses and your baby bump grows, your center of gravity shifts, which can throw you a little off balance—literally! When this happens, it’s best to forgo any balance-heavy exercise routines or make modifications by holding onto a stable surface (for instance, using a chair to balance during yoga). 

Essentially, these signs are your body’s way of telling you, Slow your roll, Mama! We need to take a rest! Listening to your body is important during any workout routine. 

In your second trimester, you may reach a point when exercises in a prone position (i.e. on your stomach) become uncomfortable, as they apply direct pressure to your belly.

In addition, after week 16, you’ll want to avoid exercises where you lie in a supine position (i.e. on your back). Lying on your back presses the weight of your baby into a major blood vessel, reducing the flow of blood to your heart and uterus. 

Fortunately, you can usually target the same muscle groups with modified exercises that don’t put strain on your belly, back, or heart. Check with your doctor or trainer about modifications you can make to your form. 

During Your Third Trimester 

If you’ve been comfortably working out up to this point, keep on going, Mama! As long as you’re comfortable, there’s no reason to skip your workouts now. In fact, some women go through all nine months of pregnancy without ever letting up on their fitness routines.

If, on the other hand, you’re noticing that your exercise programs are becoming too taxing or overly exhausting, consider adapting your routines: 

• Choose indoor cycling on a stationary bike with a lower setting over outdoor cycling
• Choose water aerobic exercise over swimming laps 
• Choose prenatal yoga over traditional yoga
• Shorten your walks, or reduce the incline

Regardless of your comfort level, your third trimester is when your body is at its most vulnerable point in terms of blood flow, joint stability, balance, and extra weight. For these reasons, we recommend reducing or avoiding exercises that incorporate the following activities: 

• Jumping, hopping, and skipping
• Sprinting
• Kicking

Why exercise at all during pregnancy? 

Whether you choose to join a class, follow an online program, or self-direct your exercise routine, working out during your pregnancy comes with myriad benefits. In fact, according to The American College of Obstetricians and Gynecologists, regular exercise during all three trimesters of pregnancy can benefit both mother and fetus by:

• Improving overall fitness and flexibility
• Potentially decreasing the risk of gestational diabetes by helping to lower blood sugar
• Promoting a healthy amount of weight gain
• Reducing back, shoulder, and hip pain
• Relieving sciatica
• Easing constipation
• Improving muscle strength, and core strength in particular 
• Strengthening your heart and blood vessels
• Aiding in the loss of baby weight after delivery

If you don’t want to exercise on your own but are having trouble finding a class that works for you online or at your gym, try calling the hospital or birthing center where you intend to deliver. Often, they’ll offer pregnancy-approved workout classes or have resources to help you find one. 

Safety Tips for Exercising During Pregnancy 

While exercising during your pregnancy is beneficial to you and your little bun, it’s important to take precautions during your pregnancy workout sessions so that you don’t become overheated, dehydrated, or injured. To that end, we recommend: 

• Drinking plenty of water before you work out, while you work out, and after you’ve finished your workout. Because you have a little workout buddy with you, more water is needed than if you were going solo.
• Avoiding outdoor physical activity workouts on hot days, to avoid overheating. 
• Choosing comfortable, loose-fitting clothes to ensure you stay cool. 
• Wearing a strong sports bra or pregnancy belt (or both!) for extra support and comfort.

Additionally, if you notice any of the following symptoms during or after your workout, stop exercising immediately and contact your doctor:

• Dizziness
• Overheating
• Heavy vaginal discharge
• Any vaginal bleeding
• Abdominal pain
• Pelvic cramping or pain

Your Healthy Pregnancy Journey Starts and Ends With SneakPeek 

Whether you’re a dedicated gym-buff, a hiking enthusiast, or an occasional walk around the neighborhood type of gal, getting pregnant doesn’t mean you should put your workouts aside. In fact, staying fit during your pregnancy is vital to maintaining your overall health, as well as the health of your future workout buddy. Plus, working out during pregnancy shows you just how amazing your body truly is. 

To celebrate your body and your pregnancy, why not treat yourself to something special at the start of your pregnancy journey? Learn the gender of your baby as early as 6 weeks into your pregnancy with a gender prediction test like the SneakPeek  At-Home Early Gender Blood Test! It’s the only at-home gender test capable of providing clinically-proven over 99% accurate¹ gender results so early in your pregnancy. Plus, because it’s so easy to use and privacy protected, it’s the #1 OBGYN-recommended at-home fetal sex test on the market. 

As a supermama, you can find your pregnancy sidekick in SneakPeek Test.

This post has been reviewed for accuracy by the following medical professional:

Dr. Heather Soper, Certified Nurse Midwife

Dr. Heather Soper brings over 15 years of experience in women's health and obstetrics to her role as the owner of The Genesis Resort for Birth. Complementing her clinical practice, she serves as an Assistant Professor of Nursing at James Madison University, where she educates nursing students with a focus on compassionate, patient-centered care. Her advanced training and dedication to midwifery are evident in her contribution to both academia and the wellness of expectant mothers

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