What Are Safe Exercises During Pregnancy?

Congratulations on your pregnancy! Staying active during this special time is important for both you and your baby’s health. But with so many exercise options out there, it’s essential to know which ones are safe for you. In this article, we will explore the topic of safe exercises during pregnancy, providing you with valuable information and guidance to help you maintain a healthy and fit lifestyle throughout your pregnancy journey. From low-impact cardio to gentle strength training, we’ll cover a range of exercises that are both safe and beneficial for you and your growing baby. So let’s get started and discover the wonderful world of prenatal fitness!

What Are Safe Exercises During Pregnancy?

Cardiovascular Exercises


Walking is a safe and effective cardiovascular exercise during pregnancy. It is a low-impact activity that can be easily incorporated into your daily routine. Walking helps improve circulation, strengthens your heart, and boosts your overall stamina. It is a great way to maintain a healthy weight and manage pregnancy-related discomforts such as swelling and back pain. Remember to wear comfortable and supportive shoes, stay hydrated, and listen to your body’s cues for when to rest.


Swimming is a fantastic exercise option for pregnant women as it provides a low-impact, full-body workout. The buoyancy of the water reduces strain on your joints and supports your growing belly, making it an ideal choice for alleviating the pressure on your back and hips. Swimming also helps improve cardiovascular fitness, increases muscle strength and endurance, and promotes good posture. Whether you choose to swim laps or participate in water aerobics classes, swimming is a refreshing and enjoyable way to stay active throughout your pregnancy.


Cycling on a stationary bike is a safe and effective way to get your heart pumping during pregnancy. It is a low-impact exercise that helps improve cardiovascular fitness, strengthen leg muscles, and increase endurance. Cycling also provides a great option for women who may experience joint discomfort or swelling since it is a non-weight bearing activity. As you pedal away, be sure to maintain proper form, adjust the intensity according to your comfort level, and avoid any sudden movements that could strain your abdominal muscles. Cycling outdoors on a traditional bike is also an option, but it is recommended to consult with your healthcare provider first to ensure it is safe for you and your baby.

Strength Training Exercises


Squats are a great way to build strength in your lower body during pregnancy. They target the muscles in your thighs, hips, and buttocks, helping to improve stability and support your growing belly. Squats also engage your core muscles, which can be beneficial for maintaining good posture and alleviating back pain. To perform a squat, stand with your feet hip-width apart, lower yourself into a sitting position as if you were sitting back into a chair, keeping your knees aligned with your toes. Aim for a full range of motion while maintaining proper form and remember to breathe throughout the exercise.

Modified Push-Ups

Modified push-ups are a safe and effective strength training exercise for pregnant women. They target your chest, shoulders, and triceps, helping to build upper body strength and maintain muscle tone. To perform a modified push-up, start on your hands and knees with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground, keeping your elbows close to your body, and then push back up. If this position puts too much pressure on your wrists or you find it difficult to maintain stability, you can also perform push-ups against a wall or using an elevated surface, such as a countertop or bench.

Bicep Curls

Bicep curls are a simple yet effective strength training exercise that target the muscles in the front of your upper arms. Building strength in your biceps can help you with everyday tasks such as lifting and carrying objects. To perform bicep curls, hold a pair of dumbbells or household items with a comfortable weight in each hand, palms facing forward. Keep your elbows close to your sides and slowly lift the weight towards your shoulders, then lower it back down. Be mindful not to swing your body or use momentum to lift the weights, as this can strain your muscles and compromise your form.

Tricep Dips

Tricep dips are an effective exercise for targeting the muscles in the back of your upper arms. Strong triceps can assist with activities such as pushing open doors or lifting yourself up from a seated position. To perform tricep dips, find a stable chair or bench and sit on the edge with your hands gripping the edge beside your hips. Walk your feet forward slightly and lower your body by bending your elbows, allowing them to point straight back. Aim to reach a 90-degree angle with your elbows, then push back up to the starting position. If you find it challenging to perform the exercise with straight legs, you can bend your knees for added support.

Pelvic Tilts

Pelvic tilts are a beneficial strength training exercise for the muscles in your pelvic area and lower back. They can help improve posture, relieve lower back pain, and enhance the stability and flexibility of your pelvic floor muscles. To perform pelvic tilts, start by kneeling on all fours with your hands directly beneath your shoulders and your knees beneath your hips. Gently tilt your pelvis forward, arching your lower back, then tilt it backward, rounding your lower back. Repeat this movement in a slow and controlled manner, focusing on engaging your core muscles and maintaining a neutral spine position.

Pelvic Floor Exercises


Kegels are a type of pelvic floor exercise that can be beneficial during pregnancy and postpartum. They involve contracting and releasing the muscles of your pelvic floor, which support your bladder, uterus, and bowels. Performing regular kegel exercises can help prevent or manage bladder leakage, improve pelvic floor strength and control, and promote better recovery after childbirth. To do kegels, identify your pelvic floor muscles by focusing on the muscles you would use to stop the flow of urine. Contract these muscles for a few seconds, then release and repeat. Start with a few repetitions each day and gradually increase the duration and intensity as your muscles strengthen.

Squats with a Pelvic Floor Activation

Incorporating a pelvic floor activation into your squats can help improve pelvic floor strength and coordination. This variation of squatting engages your deep core muscles and pelvic floor muscles simultaneously, providing added support to your pelvic area. To perform squats with a pelvic floor activation, follow the same steps as regular squats but focus on engaging your pelvic floor muscles as you lower into the squat position and as you push back up to the starting position. Remember to maintain proper form and alignment throughout the exercise, and listen to your body for any signs of strain or discomfort.

Flexibility and Stretching Exercises

Prenatal Yoga

Prenatal yoga is a gentle and effective way to improve flexibility, strength, and relaxation while pregnant. It focuses on gentle stretching, deep breathing, and mindfulness, providing physical and mental benefits for both you and your baby. Prenatal yoga classes are specifically designed to accommodate the changing needs and limitations of pregnant women, with modifications for poses that may be challenging or contraindicated during pregnancy. Yoga poses such as cat-cow stretches, gentle twists, and hip openers can help alleviate pregnancy discomforts, improve circulation, and promote overall well-being. Always inform your instructor that you are pregnant, and listen to your body’s cues during each session.

Prenatal Pilates

Prenatal pilates is another excellent option for improving flexibility, strength, and stability during pregnancy. Pilates exercises focus on core strength, alignment, and controlled movements, making it a beneficial practice for pregnant women. Prenatal pilates classes offer modifications and adaptations to accommodate the specific needs and changes that occur in the pregnant body. Gentle stretching, breathing techniques, and exercises that target the pelvic floor, deep abdominals, and back muscles can help relieve back pain, improve posture, and enhance body awareness during pregnancy. Always consult with your healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions or complications.

Low Back Stretches

Low back stretches can provide relief from common pregnancy discomforts such as lower back pain and tightness. As the weight of your growing baby shifts your center of gravity forward, the muscles in your lower back can become strained and fatigued. Gentle stretches targeting these muscles can help alleviate tension and increase flexibility. Some effective low back stretches include the cat-cow stretch, where you arch and round your back while on all fours, the seated forward fold, where you gently stretch your hamstrings and lower back while sitting on the floor, and the standing backbend, where you gently lean back and stretch your lower back while holding onto a support such as a countertop or wall. Always stretch within your comfort level and avoid any positions that cause pain or discomfort.

What Are Safe Exercises During Pregnancy?

Low Impact Exercises

Prenatal Dance

Prenatal dance classes offer a fun and low-impact way to stay active during pregnancy. These classes typically incorporate gentle and expressive movements that are specifically designed for pregnant women. Prenatal dance can help improve cardiovascular fitness, promote muscle tone and flexibility, and provide a positive outlet for self-expression during this transformative time. Whether you prefer ballet-inspired movements, Latin rhythms, or freestyle dance, prenatal dance classes allow you to move your body in a way that feels joyful and empowering while respecting the needs and limitations of your changing body.

Water Aerobics

Water aerobics is a popular exercise choice for pregnant women due to its low-impact nature and the buoyancy of the water that provides support for your joints and reduces strain on your body. Water aerobics classes typically involve a combination of cardiovascular exercises, strength training exercises, and flexibility exercises, all performed in the water. The resistance of the water adds an extra challenge to your movements, helping to improve muscle tone and strength. Additionally, the water’s cooling effect can be a welcome relief from any pregnancy-related swelling or discomfort. Whether you choose to join a group class or engage in individual water exercises, water aerobics is a refreshing and invigorating way to stay fit and active during pregnancy.

Stationary Biking

Stationary biking offers a low-impact and joint-friendly cardiovascular exercise option for pregnant women. Using a stationary bike allows you to control the intensity and resistance of your workout, making it a safe and customizable exercise choice. Cycling helps strengthen your legs, improve cardiovascular fitness, and boost your overall endurance. It also reduces the risk of falling or losing balance that may be associated with outdoor cycling. Sitting on a stationary bike also alleviates any pressure or discomfort on your lower back and pelvic area, aiding in overall comfort during pregnancy. Ensure that the bike seat is adjusted to a height that allows a slight bend in your knees when the pedal is at its lowest position and maintain an appropriate pace and resistance that suits your fitness level and comfort.

Swimming and Water Exercises

Water Walking

Water walking is a gentle and effective way to improve cardiovascular fitness, strengthen muscles, and relieve pressure on your joints during pregnancy. The buoyancy of the water reduces the strain on your body, making it a safe and comfortable exercise option for pregnant women. Simply walk through waist-deep or chest-deep water, taking long, purposeful steps. The resistance provided by the water helps to engage and tone your leg muscles while also working your core and improving circulation. You can vary your water walking routine by adding arm movements or marching in place to get a more comprehensive workout.

Water Aerobics

Water aerobics classes, as mentioned earlier, offer a comprehensive workout that combines cardiovascular exercises, strength training exercises, and flexibility exercises in a water setting. The supportive nature of the water provides cushioning for your joints and helps you maintain stability, making it an ideal exercise choice during pregnancy. Water aerobics exercises can include jogging or walking in water, jumping jacks, leg kicks, arm circles, and many more. The resistance provided by the water adds an extra challenge to your movements, working your muscles while reducing the risk of strain or injury. Participating in water aerobics classes can be a fun and social way to exercise during pregnancy, as you can connect with other expectant mothers and benefit from the guidance of a trained instructor.

Pre-natal Aqua Classes

Pre-natal aqua classes specifically target the needs of pregnant women, providing a safe and effective exercise option in the water. These classes are designed to accommodate the changing needs and limitations of pregnant bodies, focusing on gentle movements that benefit both you and your baby. Pre-natal aqua classes often include a combination of cardiovascular exercises, strength training exercises, stretching exercises, and relaxation techniques. The water’s buoyancy and gentle resistance provide a supportive and comfortable environment for exercising during pregnancy. Pre-natal aqua classes can help improve overall fitness, alleviate pregnancy discomforts, and enhance relaxation. It is recommended to join classes that are led by experienced instructors who have specialized knowledge in pre-natal fitness.

Prenatal Exercise Classes

Prenatal Yoga Classes

Prenatal yoga classes offer a safe and supportive environment for expectant mothers to practice yoga tailored to their changing bodies. These classes typically focus on gentle stretching, breathing techniques, and relaxation exercises that promote physical and mental well-being during pregnancy. Prenatal yoga incorporates poses that accommodate your growing belly and modifications for poses that may be contraindicated during pregnancy. Attending prenatal yoga classes can help improve flexibility, strength, and balance; relieve pregnancy discomforts such as back pain and swelling; reduce stress and anxiety; and prepare your body for labor and birth. It is important to inform your instructor about your pregnancy and any specific concerns or limitations you may have.

Prenatal Fitness Classes

Prenatal fitness classes are specifically designed for pregnant women and aim to provide a safe and effective exercise program tailored to the needs and abilities of expectant mothers. These classes typically include a combination of cardiovascular exercises, strength training exercises, stretching exercises, and relaxation techniques. Prenatal fitness classes are led by instructors with specialized knowledge in pre-natal exercise, ensuring that all activities are appropriate and beneficial for pregnant women. Attending prenatal fitness classes can help you maintain overall fitness, build strength and endurance, improve posture, relieve pregnancy discomforts, and connect with other expectant mothers in a supportive environment. Always consult with your healthcare provider before starting a new exercise program to ensure it is safe for you and your baby.

Prenatal Pilates Classes

Prenatal pilates classes offer a safe and effective way to improve strength, flexibility, and body awareness during pregnancy. These classes focus on controlled movements, core stability, and alignment, combining gentle stretching and strengthening exercises for the entire body. Prenatal pilates classes are specifically designed to accommodate the changes and limitations that occur in the pregnant body, providing modifications and adaptations as needed. Attending prenatal pilates classes can help alleviate pregnancy discomforts, improve posture and balance, strengthen deep core muscles, enhance pelvic floor function, and prepare your body for the demands of labor and childbirth. It is recommended to consult with your healthcare provider and choose classes led by qualified instructors with experience in prenatal fitness.

Safety Tips for Exercising During Pregnancy

Consult with Your Healthcare Provider

Before starting or continuing any exercise program during pregnancy, it is essential to consult with your healthcare provider. They will be able to assess your individual circumstances, manage any pre-existing medical conditions or complications, and provide specific recommendations tailored to your needs. Your healthcare provider can help determine the types and intensity of exercises that are safe and appropriate for you based on your health history and stage of pregnancy.

Stay Hydrated

Proper hydration is crucial during pregnancy, especially when engaging in exercise. Drink water before, during, and after your workout to prevent dehydration. It is recommended to consume at least 8-10 cups (64-80 ounces) of water per day, or more if you are exercising intensely or in hot weather. Pay attention to your body’s thirst cues, and if you notice signs of dehydration such as dark urine, dizziness, or fatigue, take a break, and hydrate yourself.

Don’t Overdo It

While exercise is beneficial during pregnancy, it is important not to overexert yourself. Listen to your body and avoid pushing beyond your limits. As your pregnancy progresses, your body undergoes changes that may affect your exercise capacity. Modify the intensity and duration of your workouts as needed, and be mindful of any signs of excessive fatigue, dizziness, shortness of breath, or pain. Pace yourself and remember that it is about maintaining a healthy level of activity, not achieving new personal bests.

Listen to Your Body

Pay close attention to how your body feels during exercise. If something doesn’t feel right or causes discomfort, modify or stop the activity. Pregnancy hormones can relax your joints and ligaments, making them more susceptible to injury. Avoid any exercises that cause pain, strain, or discomfort in your joints, ligaments, or muscles. Be aware of any warning signs such as vaginal bleeding, contractions, chest pain, or an irregular heartbeat, and seek medical attention if you experience any of these symptoms.

Use Proper Form and Technique

Using proper form and technique during exercises is crucial to prevent injury and maximize the benefits of your workout. Take the time to learn and understand the correct form for each exercise you perform. Engage your core muscles, maintain good posture, and move through each exercise with control and precision. If you are unsure about the proper form, consider consulting with a qualified fitness professional or attending prenatal exercise classes that emphasize correct technique and body alignment.

Wear Supportive Shoes

Investing in a good pair of supportive shoes is essential during pregnancy, especially when engaging in exercise. The increased weight and hormonal changes can affect your balance and stability, making it important to wear shoes that provide proper arch support and cushioning. Choose sneakers or athletic shoes that fit well and have adequate shock absorption to protect your feet and joints from excessive impact. Proper footwear can help prevent injuries, such as ankle sprains or foot pain, and provide added stability during exercise.

Avoid Lying Flat on Your Back

After the first trimester, it is generally recommended to avoid lying flat on your back for an extended period during exercise. This position can compress major blood vessels and limit blood flow to your uterus and growing baby. Instead, opt for exercises performed in an upright or inclined position. If you need to lie down for certain exercises, such as strength training or stretching, prop yourself up with pillows or use a wedge to elevate your upper body and take pressure off your back.

Avoid These Exercises During Pregnancy

High-Impact Activities

High-impact activities such as running, jumping, or intense aerobic exercises may put excessive strain on your joints and increase the risk of falls or injuries. As your pregnancy progresses and your body changes, it is advisable to choose low-impact exercises that are gentler on your joints and provide more stability and support.

Contact Sports

Participating in contact sports poses a risk of abdominal trauma or injury to you and your baby. Activities such as soccer, basketball, or martial arts involve physical contact and movements that could increase the chances of getting hit or falling. It is best to avoid contact sports during pregnancy to protect your well-being and the health of your baby.

Exercises with Risk of Falling

Exercises that involve a high risk of falling, such as downhill skiing, horseback riding, or trail running, should be avoided during pregnancy. Pregnancy hormones can loosen your ligaments and affect your balance, making you more susceptible to falls and injuries. Opt for exercises that prioritize stability and minimize the risk of accidents or falls.

Exercises Lying on Your Back After the First Trimester

As mentioned earlier, lying flat on your back can compress major blood vessels and impede blood flow to your uterus and baby after the first trimester. When performing exercises that involve lying on your back, such as certain abdominal exercises or lifting weights, it is important to modify the position by propping yourself up with pillows or using a wedge to elevate your upper body.

Exercises that Cause Excessive Strain on the Abdominal Muscles

Avoid exercises that cause excessive strain on your abdominal muscles, such as full sit-ups, deep twisting motions, or heavy lifting. The rectus abdominis muscles (six-pack muscles) can separate during pregnancy, a condition known as diastasis recti. Exercises that place too much stress on these muscles can exacerbate the separation and lead to complications. Opt for core exercises that focus on engaging your deep abdominal muscles, such as pelvic tilts, modified planks, or side-lying leg lifts.

Benefits of Exercising During Pregnancy

Improved Mood

Regular exercise during pregnancy has been shown to improve mood and reduce symptoms of stress, anxiety, and depression. Physical activity releases endorphins, which are feel-good hormones that can help boost your mood and overall well-being. Engaging in exercise also provides an opportunity for social interaction and connection with other pregnant women, creating a support system that can enhance your emotional health throughout pregnancy.

Decreased Pregnancy Discomfort

Exercise can help alleviate common pregnancy discomforts such as back pain, swollen ankles, and constipation. Strengthening the muscles around your spine and pelvis can provide stability and support, reducing backache and improving posture. Increasing circulation through exercise can also alleviate swelling by promoting the movement of fluids in your body. Finally, exercise stimulates the muscles in your bowel, helping to prevent or relieve constipation, which is a common issue during pregnancy.

Increased Energy Levels

Contrary to what you might expect, engaging in regular exercise during pregnancy can actually boost your energy levels. Physical activity increases blood flow and oxygen delivery to your muscles and organs, resulting in increased energy production. Exercise also promotes better sleep, which in turn contributes to improved energy levels during the day. Regular physical activity can help combat pregnancy fatigue and provide you with the energy you need to get through your daily activities.

Better Sleep

Many pregnant women experience difficulties with sleep due to discomfort, hormonal changes, or anxiety. Regular exercise can help improve sleep quality and duration, making it easier for you to fall asleep and stay asleep. Engaging in moderate-intensity exercise earlier in the day can help regulate your body’s natural sleep-wake cycle and promote a more restful night’s sleep. Be sure to avoid exercising too close to bedtime, as the stimulating effects of exercise may make it harder to wind down and relax.

Faster Postpartum Recovery

Maintaining a regular exercise routine during pregnancy can help prepare your body for the physical demands of labor and childbirth, potentially leading to a faster and smoother postpartum recovery. Strong muscles, good cardiovascular fitness, and a healthy body weight can aid in the recovery process after giving birth. Additionally, exercising during pregnancy can help prevent excessive pregnancy weight gain, making it easier to return to your pre-pregnancy weight and shape once your baby is born.

Reduced Risk of Gestational Diabetes

Gestational diabetes is a type of diabetes that occurs during pregnancy and can have health risks for both the mother and baby. Regular exercise can help reduce the risk of developing gestational diabetes by improving insulin sensitivity and regulating blood sugar levels. Physical activity also supports healthy weight management, which is an important factor in gestational diabetes prevention. Engaging in moderate-intensity exercise for at least 150 minutes per week has been shown to significantly lower the risk of developing gestational diabetes.

In conclusion, exercising during pregnancy offers numerous benefits for both you and your baby. Cardiovascular exercises such as walking, swimming, and cycling help improve heart health, increase stamina, and manage pregnancy-related discomforts. Strength training exercises, including squats, modified push-ups, bicep curls, tricep dips, and pelvic tilts, build strength and support your changing body. Pelvic floor exercises such as Kegels and squats with a pelvic floor activation can improve pelvic floor strength and control. Flexibility and stretching exercises such as prenatal yoga, prenatal pilates, and low back stretches increase flexibility, relieve tension, and promote relaxation. Low impact exercises, including prenatal dance, water aerobics, and stationary biking provide a gentle yet effective workout for pregnant women. Swimming and water exercises such as water walking, water aerobics, and pre-natal aqua classes offer additional cardiovascular and strength training benefits in a supportive water environment. Prenatal exercise classes such as prenatal yoga, prenatal fitness classes, and prenatal pilates classes provide specialized instruction and a supportive community of expectant mothers. To ensure a safe and effective exercise routine, follow safety tips such as consulting with your healthcare provider, staying hydrated, not overdoing it, listening to your body, using proper form, wearing supportive shoes, and avoiding exercises with potential risks. It is important to avoid high-impact activities, contact sports, exercises with the risk of falling, exercises lying on your back after the first trimester, and exercises that cause excessive strain on the abdominal muscles. Exercising during pregnancy offers benefits such as improved mood, decreased pregnancy discomfort, increased energy levels, better sleep, faster postpartum recovery, and a reduced risk of gestational diabetes. Remember to prioritize your safety and consult with your healthcare provider before starting or modifying any exercise program during pregnancy.

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