Updated July 09, 2021

The Best Prenatal Exercises For Every Trimester

by Lisa Payne, CPT

Whether you're expecting your first or third child, you may be wondering "is it okay to workout while being pregnant?" or "what are the best workouts to do during pregnancy?". First off, congrats on this exciting time for you and your future bundle of joy! We understand that the best pregnancy workout plan for you, and what's off limits, can be confusing. So we're tackling your most pressing questions on it, below!

Vital Note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.

What kinds of exercises are safe during pregnancy?

When it comes to your pregnancy workout plan, what's right for you may be different from your expecting friend/neighbor/etc. Factors such as morning sickness and fatigue, as well as the recommendations of a licensed healthcare official, should all be considered when deciding on whether or not to proceed.

Getting (or staying) active during pregnancy is important to the health of you and your baby, according to the Mayo Clinic.

Low-impact exercises, such as walking or swimming can be beneficial and a great place for those who haven't exercised in a while to start as well. And certain exercises, like squats (supported with an exercise ball) are typically safe to do during pregnancy and can even help you prepare for labor.

As always, everyone is different, so you should check in with your doctor before starting or changing up your workout routine to make sure it's safe.

How many days a week should a pregnant woman work out?

It’s recommended that pregnant women get 150 minutes of moderate-intensity aerobic exercise, plus light strength training, every week. That said, implementing a balanced diet and consulting your physician should be considered before beginning a pregnancy workout plan.

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What is the best pregnancy workout ?

Below are the best exercises for every trimester — given the green light from a medical professional, of course!

pregnancy workout plan

First Trimester: Best Prenatal Exercises

Spin Class: Spinning is great aerobic activity for the first three months of pregnancy or longer. Pro tip: Adjust the seat on your stationary bike to a lower setting as you continue to grow.
Hip Bridges: Lie down with knees bent and feet on the floor. Push your hips up and lower down. Keeping your glutes strong will help take pressure off your back in the coming weeks.
Plank: After around 16 weeks, it’s typically not recommended to lie down for core exercises. So, come into push-up position on your hands or forearms. Hold 30 seconds to 1 minute.

Second Trimester: Best Prenatal Exercises

Lat Pulldown: Put hands shoulder-width apart on the pulldown bar and pull it towards your chest. Pregnant women especially need a strong back as the weight of the baby begins to pull you forward.
Squats: Strong legs will help with lifting and lowering your baby. Work in squats at the gym while you brush your teeth or even at the office.
Light Jogging: When it’s comfortable, throw on your gym shoes for a light jog. Most doctors recommend keeping your heart rate below 140bpm but be sure to first check with your physician.

Third Trimester: Best Prenatal Exercises

Cat and Cow: Come onto hands and knees. Arch your back like a cat, then relax your belly down with your head up like a cow. Keeping your spine mobile will relieve back or hip tightness.
Walking: Lower impact exercises like walking is ideal aerobic activity and keeps your joints and muscles mobile.
Glutes Resistance: Put a resistance ring around your ankles. Push a straight leg back. Hold onto a chair for balance. Upright glute extension moves help with leg strength and posture.