5 Pregnancy-Safe Workouts Every Expectant Mom Should Know About

That moment you saw two lines on a pregnancy test? Unforgettable. And now that you’re expecting, you’re probably asking yourself what needs to change and what can stay the same.

The good news is that staying active is something your body genuinely needs right now. Pregnancy-safe workouts aren’t just okay to do; they’re one of the best things you can do for yourself and your baby throughout these nine months.

Whether you’re looking to keep up with your current routine or start moving for the first time, this guide covers the most effective and safest exercises for pregnancy, what doctors recommend, and how to get started. No gym membership required.

Benefits of Pregnancy-Safe Workouts

Because of your pregnancy, you’re likely more tired than usual, your back may ache, and your ankles may be swollen. So the last thing you probably feel like doing right now is exercising.

But did you know that working out can actually help relieve some of those pregnancy side effects? According to the American College of Obstetricians and Gynecologists (ACOG), regular, moderate exercise during pregnancy can lead to a lower risk of:

• Excessive weight gain
• Preterm birth
• Cesarean birth
• Low birth weight
• Hypertensive disorders such as preeclampsia
• Gestational diabetes

Staying active through pregnancy-safe workouts is also a great way to:

• Reduce lower back pain
• Maintain physical fitness
• Manage depression and anxiety symptoms
• Decrease stress
• Achieve better postpartum recovery

Exercise can improve your mood, speed up your recovery after delivery, and help with the nausea, constipation, and tiredness you may be experiencing right now. All of the exercises below will also increase your muscle tone, endurance, and blood circulation… benefits you’ll be grateful for when it comes time to deliver! Want to learn more about having a healthy pregnancy overall? Check out our blog on tips for a healthy pregnancy.

It can be hard to get moving when your body’s aching, and you can’t sleep. But keeping in mind all the benefits that exercise offers for both you and your baby can be a great motivator.

Are Pregnancy-Safe Workouts Right for You?

Whether exercise during pregnancy is right for you depends in part on how active you were before you got pregnant.

Were you a regular at the gym before getting pregnant? It’s generally fine to keep working out. Just be careful: your body is producing hormones that loosen your joints, making you more prone to injury. As your belly grows, your center of balance shifts, which can increase the risk of falls during certain activities.

Did you avoid the gym before you got pregnant? Now isn’t the time to launch an intense new training plan. Your body is already using a tremendous amount of energy growing a baby. It’s best to stick to gentle, light pregnancy-safe workouts and save any more serious fitness goals for after delivery.

The CDC recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity per week. That’s about 30 minutes a day, five days a week. Spreading that movement throughout the week is better than trying to squeeze it all into one or two sessions.

Always get your doctor’s go-ahead before starting any exercise routine during pregnancy. They can give you personalized recommendations based on your health and how your pregnancy is progressing.

⚠️ When to Stop Exercising and Call Your Doctor

Stop your workout immediately and contact your healthcare provider if you experience:

• Vaginal bleeding or fluid leaking
• Chest pain or difficulty breathing
• Dizziness or feeling faint
• Painful contractions or decreased fetal movement
• Severe abdominal, pelvic, or back pain

When in doubt, always check with your doctor first.

The 5 Best Pregnancy-Safe Workouts (Doctor-Approved)

Prenatal Yoga

Prenatal yoga helps you relax, practice deep breathing, and increase flexibility, all things that come in very handy during labor and delivery. Most communities offer prenatal yoga classes, or you can ask a regular yoga instructor to modify poses for your stage of pregnancy. Steer clear of Bikram yoga (a.k.a. “hot yoga”), which raises your body temperature to levels that aren’t safe during pregnancy.

Even if you’ve never done yoga before, you can start at the beginner level and experience real benefits, including:

• Relief from pregnancy aches and pains
• Improved muscle tone and flexibility throughout your pregnancy
• Better balance (something that changes as your belly grows!)
• Stress relief and a sense of calm
• Reduced morning sickness and exhaustion

Low-Impact Cardio Classes

If you’re new to exercise, a low-impact cardio class is a great way to get your heart rate up and your endorphins flowing in a safe, structured environment. As you get farther along in your pregnancy, avoid moves that require balance or coordination, because your center of gravity shifts as your belly grows. And if you’re a fitness newcomer, pace yourself: you should be able to carry on a conversation during your workout.

Swimming

Swimming is one of the very best pregnancy-safe workouts, and for good reason. When you’re in the water, buoyancy reduces how much weight your body has to support, making you feel lighter and more agile than you have in months. Swimming can help ease back pain, reduce puffy ankles, and even relieve nausea. It’s also gentle on your joints, which is especially important since pregnancy hormones cause them to loosen.

Walking

Walking is one of the easiest pregnancy-safe workouts to fit into a busy day, and you can keep it up throughout all nine months. No fitness gear, no gym membership, no special training required. Just be mindful of uneven surfaces, especially later in your pregnancy when your belly can block your view of the ground ahead.

If you’re also working while pregnant, a short walk during your lunch break is a great way to work in some movement without overscheduling yourself.

Prenatal Pilates

Prenatal Pilates focuses on lengthening muscles and strengthening your core, both of which directly support a healthier pregnancy. A strong core improves your posture, helps with backaches, and boosts flexibility. Can’t make it to a class? Search “prenatal Pilates” on YouTube. Just make sure any video you follow is specifically designed for pregnant women.

BONUS: 5 Prenatal Yoga Poses to Try at Home (With Photos!)

These beginner-friendly poses are a wonderful place to start if you’re new to prenatal yoga. As always, listen to your body and stop if anything feels uncomfortable.

Bound Angle Pose

• Sit on a mat keeping your back straight
• Bring both heels together, with your knees facing out to the sides
• Gently fold forward, keeping your back as straight as possible

 

Child’s Pose

• Kneel on your yoga mat with both big toes touching
• With your hips resting on your heels, bend forward until your torso nestles between your thighs
• Stretch both arms on the mat in front of you on the mat
• Relax your neck and lengthen your tailbone to expand your back

 

Seated Eagle Pose

• Kneel on your mat with your big toes touching and sit on your heels
• Stretch arms out parallel to the floor, then cross your right arm over your left and bend at the elbows (palms facing each other)
• Slowly raise your arms upward and away from your face to improve balance

 

Cat-Cow Stretch

• Get on your hands and knees, with your arms and legs parallel
• Cat Pose: Exhale and tuck your chin, arching your spine upward and drawing your core inward
• Cow Pose: Inhale and lift your tailbone and pelvis, gently raising your head and letting your belly soften toward the floor
• Alternate between the cat and cow pose at least 5 times

Legs Up the Wall Pose

• Sit close to a wall with your knees bent toward your chest
• Slowly lower your upper body, using your elbows for support, while raising your legs up the wall
• Rest your full upper body on the floor and hold for a few minutes
• If you feel dizzy, stop immediately and sit up

Be sure to talk with your doctor before starting these or any exercises during pregnancy.

Frequently Asked Questions About Pregnancy-Safe Workouts

What are the safest workouts during pregnancy?

The safest workouts are low-impact activities that support cardiovascular health without straining your joints or belly. Top options recommended by OB-GYNs include walking, swimming, prenatal yoga, low-impact aerobics, and prenatal Pilates. Avoid high-impact sports, contact activities, heated yoga, or exercises that require lying flat on your back after the first trimester.

How much should I exercise when pregnant?

The CDC and ACOG recommend that pregnant women get at least 150 minutes of moderate-intensity aerobic activity per week, roughly 30 minutes a day, five days a week. Always check with your doctor before starting or changing your exercise routine during pregnancy.

Can I start exercising for the first time during pregnancy?

If you weren’t exercising regularly before becoming pregnant, start slowly with gentle, low-impact activities like walking or prenatal yoga rather than jumping into an intense new routine. Your body is already working hard, so light movement is beneficial. But now isn’t the time to dramatically ramp things up. Talk to your doctor about what’s appropriate for your specific situation.

Is it okay to do yoga while pregnant?

Yes, prenatal yoga is one of the most highly recommended pregnancy-safe workouts. It supports flexibility, balance, stress relief, and breathing techniques that are especially useful during labor. Avoid hot yoga (Bikram), which raises your core body temperature too high. Look for classes specifically labeled “prenatal yoga,” or ask a certified instructor to modify poses for pregnancy.

What exercises should I avoid during pregnancy?

Pregnant women are generally advised to avoid contact sports, activities with a high fall risk (skiing, horseback riding, gymnastics), scuba diving, high-altitude exercise, and any exercise that involves lying flat on your back after the first trimester. If you’re unsure about a specific activity, check with your OB-GYN before continuing.

Does exercise during pregnancy benefit the baby?

Yes. According to ACOG, regular moderate exercise during pregnancy is associated with a lower risk of preterm birth, low birth weight, gestational diabetes, and preeclampsia, all of which directly affect your baby’s health. Exercise also supports better circulation and may contribute to a healthier birth weight for your baby.

You’re Doing Something Incredible

Taking care of your body during pregnancy through movement, rest, and healthy habits is one of the most loving things you can do, no matter what path lies ahead for you and your baby.

If you’re facing an unplanned pregnancy and feeling uncertain about the future, know that you’re not alone. Many women in your situation have found peace and hope through exploring all of their options, including adoption.

Adoption is a loving choice that allows you to give your baby a bright future while also taking care of yourself. At Lifetime Adoption, we’ve been supporting expectant mothers since 1986, with compassion, honesty, and zero pressure. We’re here to answer your questions, listen to your story, and help you understand all your options at your own pace.

If you’d like to learn more, we’d love to hear from you. You can call or text us anytime at 1-800-923-6784, or visit our adoption options page to explore what adoption might look like for you.

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Editor’s Note: This article was originally published on January 29, 2016, and has since been updated.