The Do’s, Don’ts, and Safe Moves for Every Trimester

Staying active during pregnancy can be one of the best things you do for yourself and your baby. Regular exercise can improve sleep, boost mood, reduce aches and pains, and even ease labor and recovery. But not all workouts are pregnancy-friendly and knowing what’s safe (and what’s not) is key to a healthy, active pregnancy.

Whether you’re a seasoned athlete or new to fitness, this guide will help you understand the do’s and don’ts of pregnancy exercise and offer safe moves tailored to each trimester.

Benefits of Exercise During Pregnancy

Most pregnant individuals should aim for at least 150 minutes of moderate-intensity aerobic activity per week. Exercise during pregnancy can:

  • Increase energy and reduce fatigue
  • Help manage weight gain
  • Reduce the risk of gestational diabetes and preeclampsia
  • Improve posture and reduce back pain
  • Support better sleep and mood
  • Strengthen the body for labor and postpartum recovery

Of course, every pregnancy is different. Always consult your healthcare provider before beginning or continuing any fitness routine.

Do’s and Don’ts of Pregnancy Fitness

Do’s

  • Get medical clearance: Especially if you have a high-risk pregnancy or medical conditions.
  • Stay hydrated and cool: Drink plenty of water and avoid overheating.
  • Listen to your body: Modify or skip exercises that feel uncomfortable or cause pain.
  • Wear proper gear: Supportive shoes and a well-fitted maternity sports bra are essential.
  • Focus on posture and core: Strengthening your core and pelvic floor can help relieve back pain and support labor.
  • Include gentle stretching: This improves flexibility and helps with muscle tightness.

Don’ts

  • Avoid contact sports or high-risk activities: These include soccer, skiing, or anything with a fall risk.
  • Say yes to everything: Now isn’t the time to try high-impact or high-intensity workouts for the first time.
  • Exercise flat on your back after the first trimester: This can compress a major vein and reduce blood flow to your baby.
  • Ignore warning signs: Stop immediately if you experience dizziness, bleeding, contractions, or shortness of breath.
  • Overexert yourself: Aim for a pace where you can still carry on a conversation.

Trimester-by-Trimester Fitness Guide

First Trimester (Weeks 1–13)

The early weeks of pregnancy can be a rollercoaster of nausea, fatigue, and excitement. The key here is to listen to your body.

Safe Moves:

  • Walking: A great low-impact cardio option to stay active without strain.
  • Swimming: Eases joint pressure and relieves nausea for many women.
  • Prenatal yoga: Helps improve flexibility and calm the nervous system.
  • Strength training: Use lighter weights and focus on good form, avoiding any movements that involve holding your breath.

Tips:

  • If you were active before pregnancy, you can generally continue your workouts with some modifications.
  • Focus on building consistency rather than intensity.

Second Trimester (Weeks 14–27)

Many women feel a boost in energy during this trimester. As your belly grows, your center of gravity changes, so balance becomes more important.

Safe Moves:

  • Stationary biking: A good cardio option that avoids fall risks.
  • Bodyweight exercises: Squats, lunges (with support), wall push-ups, and modified planks help maintain strength.
  • Pelvic floor exercises (Kegels): Crucial for labor and postpartum recovery.

Tips:

  • Avoid exercises on your back and be cautious with movements requiring quick direction changes.
  • A belly band or support garment can help stabilize your core.

 Third Trimester (Weeks 28–40)

As you approach the finish line, mobility can become more challenging, but gentle movement can still provide big benefits.

Safe Moves:

  • Prenatal Pilates or yoga: Focuses on breath, gentle stretching, and strengthening.
  • Swimming or aqua aerobics: Takes pressure off joints while keeping you cool.
  • Modified strength training: Seated or supported exercises are ideal.

Tips:

  • Prioritize comfort and rest. Movement should feel energizing, not exhausting.
  • Use a chair or wall for balance if needed and take breaks often.

Signs You Should Stop Exercising

While exercise is generally safe during pregnancy, stop and contact your healthcare provider if you experience:

  • Vaginal bleeding or fluid leakage
  • Dizziness or faintness
  • Shortness of breath before activity
  • Chest pain
  • Muscle weakness or calf swelling
  • Contractions or decreased fetal movement

Your body is your best guide; if something feels off, don’t push through it.

Stay Supported and Safe

Pregnancy is a time of massive physical and emotional change, and exercise can be a powerful ally along the way. With the right adjustments, you can stay strong, energized, and connected to your body throughout all three trimesters.

Whether it’s a 10-minute walk, a gentle yoga session, or a light strength circuit, the goal is to move in a way that feels supportive, not stressful. Stay safe, listen to your body, and embrace the journey.

Finally, remember to consult with CT Coastal OBGYN or your other prenatal healthcare provider before beginning any new exercise routine during pregnancy.