If your pregnancy is going smoothly, it’s totally safe and healthy to stay active! You can do a bunch of exercises like running, Pilates, weightlifting, yoga, and swimming.
If you were already working out before you got pregnant, keep it up! Just focus on maintaining your fitness level instead of pushing for peak performance.
If you weren’t super active before, no worries! Just take it easy and stick to exercises where you can chat without getting winded.
Make sure to check out tips on staying safe while exercising and which exercises to skip during pregnancy.
Aim to mix in some aerobic workouts, strength training, and pelvic floor exercises.
Pelvic Floor Exercises
Your pelvic floor muscles run from your pubic bone to the base of your spine. They help with posture and support your bladder, womb, and bowel.
It’s super important to keep these muscles strong during and after pregnancy to help prevent leaks when you cough or sneeze. Plus, doing these exercises regularly can even help shorten labor!
You can do pelvic floor exercises anytime, anywhere, and no one will even know. Try doing them every time you make a cup of tea or grab a drink.
Strength Exercises
Strength exercises are all about working your muscles a bit harder than usual. Think yoga, tai chi, lifting weights, walking uphill, or even gardening.
Aim to do some strength training twice a week.
Aerobic Exercise
Aerobic exercise gets your heart pumping and makes you breathe a bit faster. You should still be able to chat while you’re working out—if you can’t, slow it down!
Good options include brisk walking, swimming, cycling, and some fun exercise classes with music.
If you’re new to aerobic workouts, start slow and work your way up to about 150 minutes a week.
Cycling
Cycling is a great low-impact aerobic option, but it does come with some risks. As your belly grows, your balance might change, making it easier to fall.
If you feel a bit wobbly on your bike or are worried about quick reactions on the road, consider switching to a stationary bike instead. It’s totally safe to use one at home, in the gym, or in a group class.
Pilates
Pilates is all about improving balance, strength, flexibility, and posture. It’s also great for your pelvic floor. Plus, it can help you get ready for labor by promoting relaxation and strength.
Start with basic Pilates moves and make sure your instructor knows how to work with pregnant folks.
Running
If you were running or jogging before pregnancy, you can keep it up as long as you feel good. Your baby is totally fine with the movement and impact. Running is a solid aerobic workout!
Swimming
Working out in water is awesome because it supports your belly and is easy on your back. It’s a great way to get your heart rate up without stressing your joints.
Aquanatal classes are super popular and a fun way to exercise while meeting other parents-to-be.
Just a heads up: if you have pelvic girdle pain (PGP) or symphysis pubis dysfunction (SPD), you might want to skip breaststroke, as it can make things worse.
Tai Chi
Tai chi is a low-impact exercise that involves slow stretching and balancing moves. It’s great for building leg strength, balance, and coordination.
Check with your midwife or doctor before starting, and look for an instructor who has experience with pregnant students.
Walking
Walking is an easy and safe way to stay fit during pregnancy. You can do it throughout your entire pregnancy if you’re comfortable.
It’s free and super easy to fit into your daily routine. If you’re not used to exercising, walking is a fantastic way to start!
Yoga
Yoga focuses on both mental and physical well-being, using body positions (postures) and breathing exercises.
Look for a pregnancy yoga class that incorporates relaxation and breathing techniques with modified postures. Avoid classes that are super hot.
Exercising at Home
If you can’t get out or are short on time, there are plenty of exercises you can do at home or even at work.
Check out pregnancy workout DVDs, online videos, or try some easy home or office workouts. You can also be more active around the house—put some extra energy into chores or gardening.
If you commute, consider getting off the bus or train a stop early and walking the rest of the way.
Pregnancy Exercise Classes
Finding a specific pregnancy class can be tricky, but here are some tips:
- Ask your midwife, GP, or the receptionist at your clinic.
- Join local Facebook groups or online forums for moms and ask about classes.
- Check with instructors at your usual gym or class for recommendations.
- Contact your local council or leisure center for info on services—they might know of nearby options.
- Look for flyers in maternity or baby stores and chat with other pregnant folks you meet.
Always let your instructor know you’re pregnant, especially if you have any complications or medical conditions.
If you join a general class instead of a pregnancy-specific one, ask the instructor for advice on any exercises to avoid or how to adapt them for you. If they can’t help, it might be best to look for a different class.
