Exercises That Are Safe During Pregnancy: Trimester Wise! 

exercise during pregnancy
Pregnancy Workouts

Are you a mom-to-be and eager to exercise but not sure what exercises are safe during pregnancy? Congratulations on your journey! The good news is that you can do many enjoyable and healthy activities to keep fit during all three trimesters, including walking, biking, swimming, prenatal yoga – the list goes on. Fortunately, we’ve put together detailed guidelines about which exercises are safe during pregnancy and recommended in each stage of your pregnancy so that you can maintain an activity regime without any worries! Keep reading to discover helpful tips and tricks that can help make exercising safer throughout your entire nine months.

During pregnancy, exercise can be a safe and beneficial part of your routine. Exercise during pregnancy not only helps you stay fit but can also help manage many common pregnancy discomforts like backaches, swelling, and fatigue. However, it is important to understand which exercises are safe for each trimester of pregnancy. However, it’s important first to understand the safety precautions you should take when doing each exercise. If done incorrectly or with the wrong intensity level in any trimester of pregnancy– from overworking certain muscles or putting too much strain on certain joints your exercise regime could have harmful side effects for both mother and baby.

What are the Benefits of Exercising During Pregnancy?

Exercising during pregnancy can have several benefits for both the mother and the baby. Exercise helps reduce back and hip pain, improve digestion, increase stamina, keep weight gain in check, reduce stress levels, and help prepare your body for labour and childbirth. Additionally, exercises like walking or swimming can also be a great way to get some fresh air. Even studies have proved that women who exercise during their pregnancy are much more likely to have normal vaginal delivery rather than c-section and even recover much sooner from post-delivery.

Regular physical activity during and after pregnancy can benefit both you and your baby! Exercise will help strengthen your heart, purify the blood vessels, soothe constipation (a common issue while pregnant), reduce postpartum mood swings, as well as mitigate the risk of developing deep vein thrombosis. Not to mention it’s an incredible way for mommy-to-be to bond with their unborn little one!

Recent studies have found that women who engage in regular physical activity throughout their pregnancy experience fewer complications during delivery. Such benefits include reduced gestational weight gain, lower risk of diabetes and hypertension, a decrease in preeclampsia rates, decreased preterm birth rate, higher newborn birthweight outcomes, and reduced need for cesarean section or operative vaginal deliveries.

Is It Safer to Practice Exercise During Pregnancy?

Yes, exercise during pregnancy is safe and highly recommended. During the second and third trimesters of pregnancy, exercises that focus on strengthening your core and pelvic floor muscles can help prepare your body for labor and delivery. You should aim to do low-intensity exercises such as walking, swimming, or prenatal yoga. Exercising during all three trimesters of pregnancy is safe and beneficial for both the mother and the baby. However, it is important to understand which exercises are safe for each trimester and take safety precautions when doing any exercises. Talk with your doctor before starting a new exercise regime, and make sure that you stay hydrated and listen to your body during all exercises.

Which Exercises to do in the First trimester of pregnancy?

The first trimester of pregnancy is when your body is undergoing the most changes. During this time, exercises that focus on low-impact activities like walking, swimming, or prenatal yoga are advised. These exercises will help you stay fit and healthy while also helping to reduce any discomforts such as morning sickness or fatigue. Avoid exercises that require jumping, bouncing, or jarring movements, as these can cause harm to your baby. Here are a few best exercises to do during the first trimester of pregnancy:

Pelvic Sit Stand:

Take a strong stance with your legs, knees, and thighs tight together while turning the palms of your hands forward. Gently lean back at the hips to come into a p.sit position, maintaining an upright spine as you stretch out your glutes whilst sweeping your arms up in the air above head height. Push through the floor with powerful foot movements to stand again, bringing both arms down by sides, clenching those pelvic floor muscles on every rise. This exercise helps to strengthen the abdominal muscles, which can help with posture and reduce back pain.

Pelvic Curl:

Lie on your back and place your hands along the sides of your body with palms pressing into the floor. Bend both knees to bring them close to the breast, keeping feet flat on the ground. Exhale as you curl up from your tailbone and keep pushing until your shoulder blades are lifted off the ground. Inhale as you lower down and return to the starting position. This exercise helps to build strong core muscles and improve your posture.

Kneeling Pushups:

Come into a kneeling position facing the ground, with your hands positioned directly beneath your shoulders. Keeping your core tight and abdominals engaged, slowly lower your chest toward the ground as you exhale. Push away from the floor to come back up to starting position while inhaling. This exercise helps strengthen both arms and upper body muscles, which can help with carrying a baby.

Butt Press:

Start by sitting on the floor with both legs outstretched. Bend your knees and bring them close to your chest, then lift your butt off the ground while keeping your back straight. As you extend each leg, push against the ground with both feet, maintaining a tight core throughout. This exercise helps to strengthen the glutes and improve balance.


Stand with your feet shoulder-width apart and arms held out for balance. Point your toes slightly outward as you bend your knees and lower into a squat position, keeping your back straight and chest lifted. Push through the heels to come back up to the standing position. This exercise can help strengthen the lower body muscles and also improve your balance.

Which Exercises to do in the second Trimester of Pregnancy?

By the second trimester, your body has gotten used to being pregnant, and exercises have become much easier. Moderate exercises such as walking, swimming, and jogging can be done safely during this time. You should avoid any exercises that require you to lie on your back for extended periods of time. Here are a few exercises that are safe while in the second trimester of pregnancy:

Wall Sits:

Stand with your back against a wall and slide down until your thighs are parallel to the ground. Lift your arms up above head height and keep them in line with your shoulders. Hold this position for as long as is comfortable, then slowly return to standing, keeping feet flat on the floor throughout. This exercise helps to strengthen the glutes and improve balance.

Upper Body Strengthening:

Stand with your feet shoulder-width apart, arms held out for balance. Bend your knees slightly and lean forward as you extend one arm directly in front of you. Rotate your torso and reach up to touch the same side elbow with the opposite hand. Return to the starting position and repeat on the other side. This helps to strengthen your upper body muscles.

Mermaid Stretch:

As your infant develops, the expanding size may lead to pressure on your diaphragm and ribs, which can be quite painful. To alleviate this discomfort, sit on the floor with both knees bent or folded and toes pointing rightwards; then inhale deeply while raising your left arm up high and bending toward the right side of your body as you exhale slowly. Feel the stretch on your left side in this instance. Take four long, calming breaths while you hold it. If pain is experienced on your left side, continue stretching towards that direction; otherwise, reverse directions for discomfort located on the right side. To avoid this type of situation from arising later down the line, begin slowly stretching both sides during your second trimester.

Chair Squat:

Stand with your feet shoulder-width apart in front of a chair, arms held out for balance. Slowly lower into a squat position as you reach back towards the chair seat, keeping your back straight and chest lifted. Push through the heels to reach a standing position, then sit down in the chair. This exercise helps to strengthen your lower body and improve balance.

Side Lying Leg Lifts:

Lie on your right side and bend both knees, with the top one being stacked atop the other. Lift slightly from the waist to make sure you’re level at your pelvis. Reach out with your left leg so that it is angled forward, toes pointing down toward the ground. Inhale for three seconds as you lift your leg before exhaling in a slow count of three for its descent back down; keep close attention to maintaining that small gap between the floor and waistline! Aim for two sets of eight-to-fifteen repetitions per side each day.

Which Exercises to do in the Third Trimester of Pregnancy?

By the third trimester, exercises need to be modified to accommodate your body’s changing shape. Low-impact exercises such as walking, swimming, and jogging can still be done safely during this time. You should avoid any exercises that require you to lie on your back for extended periods of time. Here are a few exercises that are safe while in the third trimester of pregnancy:

Pelvic Tilts:

Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis so that your lower back is pressed against the floor. Hold this position for a few seconds, then release and repeat. This exercise helps to strengthen the abdominal muscles, which can help to reduce back pain.


Lie on your side with your legs bent at the knees and stacked atop each other. Lift the top knee up, keeping your feet together, then slowly lower it back down. This exercise helps to strengthen the gluteal muscles and improve hip stability.

InterCostal Kneeling Stretch:

While kneeling, extend your front leg outwards to the side and keep the knee in line with your second toe. While gently shifting your weight onto the foot on the floor, stretch open those inner thighs. Reach up towards one of each corner of the room with arms from both sides while taking deep breaths into all areas underneath those ribs, which may be limited because of a growing belly! This exercise helps to relieve back and rib pain.

Hamstring Press:

Lie on your back with one leg extended, and the opposite foot placed flat on the floor, bent at the knee. Raise your hips off the ground as you press that heel into the floor. Hold for five seconds, then relax before switching to the other side. This exercise helps to strengthen your hamstring muscles.

Fire Hydrant:

Leaning forward with a slight bend in your knees, stagger one foot behind you and interlace your hands. As you lift and lower the back leg outwards, squeezing your outer glute muscles and engaging through the pelvic floor as you come back into a staggered stance. If needed for balance, feel free to use an object or wall for support.

So these are a few best exercises every mother should practice daily with consultation with their gynecologist trimester-wise for a healthy and safe pregnancy.

To Conclude:

These exercises are safe and beneficial during pregnancy. However, before beginning any new exercise program, you should always check with your doctor. Remember that the exercises outlined above can help you maintain a healthy lifestyle during pregnancy, but they should be done with caution and under professional supervision. Exercise is important for the health of both mother and baby, so it’s important to stay active during pregnancy.

By understanding which exercises are safe during pregnancy and which exercises to avoid, you can ensure that both you and your baby stay healthy throughout the entire process. Be sure to talk with your doctor before starting any exercises, and always listen to your body. With the right exercises, you can enjoy a safe and healthy pregnancy! Good luck, and happy exercising!

FAQs for Exercises During Pregnancy

Does Exercising in Third Trimester Recommended?

Yes, exercises in the third trimester of pregnancy are recommended by the experts. In fact, it is an important part of maintaining a healthy lifestyle during pregnancy. Exercising in the third trimester can help to alleviate some common discomforts associated with pregnancy, such as back pain and fatigue. They can also help to improve sleep quality and prepare your body for labour and delivery.

Low-impact exercises such as walking are generally considered safe throughout most of the third trimester, while activities like swimming provide additional cardiovascular benefits without risking joint injury from supporting extra weight on land-based activities (again, consult your doctor regarding recommendations). Yoga is also an excellent way to increase flexibility and help build postpartum strength for carrying newborns around; plus, it’s often taught in a more supportive environment allowing expectant moms access to more one-on-one help from instructors specializing in prenatal yoga classes.

It is important to consult with a physician before starting any type of exercise program during pregnancy, particularly if there are any existing complicating conditions or heavy bleeding associated with the third trimester. Additionally, most pregnant women should avoid lying flat on their backs as this can cause bp fluctuations which could be hazardous to both momma and her baby’s health.

What are the benefits of exercise during pregnancy?

Exercising during pregnancy has many benefits, including improved cardiovascular health, weight control, better moods, reduced stress levels, and fewer aches and pains related to normal pregnancy changes, such as back pain or varicose veins. In addition, regular exercise helps build the stamina needed for labor and delivery while building the strength required after childbirth.

In general moderate physical activity throughout all three trimesters provides beneficial improvements in overall well-being due largely increased endorphin levels resulting from regular exercise; however it is advised that you listen closely to your body when engaging in scheduled workouts – do what feels good within limits approved by your doctor – then focus on eating right too so that momma has enough energy available during these critical stages of gestation!