starting a fitness journey while pregnant

A Safe Pregnancy Workout Plan (To Keep You Fit For 39 Weeks)

Are you looking for a safe and effective pregnancy workout plan to help you stay in shape over the next several months?

Look no further.

In this post you are going to learn:

• What kinds of exercises are safe during pregnancy,
• Which exercises should be avoided during pregnancy,
• and When you should stop exercising.

Let’s get started!

When should you start prenatal workouts ?

If have received clearance from your OBGYN health care provider, you can begin working out right away.

With that said, I recommend that you start low and go slow, especially if you have never exercised before getting pregnant.

If you were already exercising prior to pregnancy, you can generally continue your exercise regimen with modifications as needed.

If you are an absolute beginner, you can start with a basic walking routine.

Once you feel comfortable with walking, you could add some bodyweight exercises such as bodyweight squats, push-ups, bodyweight wall pulls, etc.

Afterward, you can add in resistance training using resistance bands, dumbbells, kettlebells, and even barbells if you are up for it!

What kinds of exercises are safe during pregnancy?

Most traditional forms of exercise are safe to do during pregnancy , provided that you don’t overdo it and use appropriate caution.

This includes:

• Resistance Training
• Indoor Stationary Bike

As always, make sure to speak to your healthcare provider to ensure that you don’t have any contraindication to work out, and always stay well hydrated!

Which exercises should be avoided during pregnancy?

In pregnancy, you should avoid any exercise that increases your risk of:

• direct abdominal trauma,
• exhaustion,
• severe dehydration,

You should also avoid any exercise has you lying on your back for prolonged periods of time in the second and third trimesters.

Other common exercises to avoid include sit-ups, crunches, and very heavy lifting.

I go over these in more detail in my post: Exercises To Avoid In Pregnancy.

How Will Pregnancy Affect My Workouts?

The further along you are in pregnancy, the more you will have to reduce the intensity of your workout regimen.

In the first trimester, you may not need to adjust your workout too much as your uterus is still very small.

In the second trimester, you may notice that you fatigue a bit more quickly, and you won’t have as much mobility as you are used to.

Reduce the intensity of whatever you are doing based on how you are feeling, and how large your uterus is.

In the third trimester, you will need to reduce the intensity even further. Always listen to your body and avoid:

• a persistently elevated heart rate,
• overheating, and
• dehydration

How can I modify exercises as my pregnancy progresses?

Beginning in the second trimester, you can modify your exercises by

• decreasing the amount of weight you are using,
• performing the repetitions using a slower, more controlled tempo, and
• increasing the number of repetitions you are doing while using a lighter weight.

Never exercise to the point of exhaustion – aim for a 6-7/10 in intensity.

Don’t you worry, you will still get in a great workout and feel the burn!

Finally, you should always avoid any exercise in the 2nd and 3rd trimesters that requires you to lay flat on your back or on your stomach for prolonged periods of time.

Okay, let’s get to the workout.

The PPT’s Pregnancy Workout Plan For Beginners

This pregnancy workout routine is divided into three phases. Each phase corresponds to the 3 trimesters.

In addition, each workout will be composed of 3 workouts per week.

If you cannot maintain this schedule, that is okay!

Do what you can and keep moving.

The best part is, you can do all of these pregnancy exercises at home!

All you need is some type of resistance such as dumbbells or a resistance band.

Let’s start your fit pregnancy journey!

Phase 1: The First Trimeste r

Here’s what the exercises look like:

The Uneven Squat

• Hold onto a weight and rest it up by your shoulder.
• Stand with your feet shoulder-width apart.
• Brace your core and squat down by bending at the hips and the knees at the same time.
• Keep your heels flat on the ground and don’t let your knees collapse inward.
• Go down slowly using  a 3-second tempo.

The Modified Push-up Shoulder Tap

• Get on your hands and knees with your hands pointing forward, shoulder-width apart.
• Keep your back straight and begin bending at the elbows.
• Do not let your elbows flare out. Keep them tucked in close to your body.
• Go down slowly, using a 3-second tempo .
• Press back up and then tap each shoulder.
• Keep your core engaged the entire time.

Bent Over Rows

• Grab a pair of dumbbells or a long resistance band.
• Bend at the hips by pushing your butt back while keeping your back straight.
• Keep a slight bend at the knees.
• Pull both dumbbells up toward your abdomen and squeeze your shoulder blades together.
• Hold the top position for a 1-second count, and lower back down for 3 seconds.

Bicep Curls

• Grab two  dumbbells  or a long resistance bands with your palms facing forward.
• Keeping your elbows close by your side, bend your elbows up and bring the dumbbells up toward your shoulder.
• Pause at the top and really squeeze your biceps,
• Slowly lower back down using a 3-second tempo.

Single-Leg RDL

• Grab two weights in your outstretched hands.
• Standing with your feet together, bend at the hips and bring one leg straight behind you.
• Keep your back straight and go down until you feel a stretch on the hamstring muscle of the bottom leg.
• Only go as low as you can while keeping your back straight.
• Do this slow (3-second tempo) .
• Reverse the exercise by contracting your glutes at the top.

Shoulder Press

• Grab two weights (or a long resistance band) and position them up on your shoulders,
• Squeeze your glutes and brace your core.
• Next, press the weights straight up overhead until you extend your elbows.
• If it feels more comfortable, you can keep your palms facing each other.
• Slowly lower the weight back down using a 3 second tempo.

• Position yourself on your side, resting on your elbow and forearm.
• Next straighten your legs and lift your hips up so that your body is perfectly aligned.
• Keep your abdomen engaged and hold this position for time.
• Repeat on both sides.

Tricep Extensions

• Grab a weight or a resistance band and position it behind your head with your elbows bent and palms facing the ceiling.
• Keeping your core engaged, extend your elbows up and bring the weight directly over your head.
• Slowly lower the weight back down using a 3-second tempo.

Those are the first two workouts of Phase 1.

To see the other two workouts head over to

The First Trimester Pregnancy Workout

Now let’s move on.

Phase 2: The Second Trimester

In the second trimester, we will begin scaling back some of the exercises to accommodate your growing baby.

We will also begin to strengthen the pelvic floor muscles!

Let’s get started.

Here’s what the exercises look like.

• Grab a weight and hold it between your legs with both hands.
• Set your stance wider than shoulder-width and turn your feet out.
• Begin squatting down by bending at the hips and knees simultaneously.
• Keep your feet flat on the floor and your back straight.
• Go down slowly- using a 3 second tempo.

Alternating Shoulder Press

• Grab two weights (or two long resistance band) and position them up on your shoulders.
• Next, press one dumbbell up while keeping the other one on your shoulder.
• Lower it back down slowly and repeat with the other shoulder.

Pull Throughs

• You can do this exercise with a dumbbell or a resistance band (I’m showing the band version).
• Anchor the band on a sturdy pole and position it between your legs.
• Turn away from the pole and set your stance slightly wider than shoulder width.
• To start, bend at the hips by pushing your butt back while keeping your back straight.
• Do this slowly ( 3-second tempo) .
• You will feel a nice stretch in your hamstrings.
• Reverse the movement by contracting your glutes hard at the top.
• If you are using a dumbbell, simply place the dumbbell back behind your legs, and perform the exact same movement as above.

Kegel Exercises

• The kegel exercise is one of the best pelvic floor exercises you can do throughout your gestation.
• To do it, simply squeeze all your pelvic muscles as if you are trying to prevent yourself from pooping.
• Hold the contraction for at least 3-5 seconds.
• You can do this on your side or on your back.

Single-Leg Deadlifts

• Grab two dumbbells and stand with your feet together.
• Step back with one foot as far as you comfortably can as you begin bending at the hips.
• Allow your front knee to bend and bring the dumbbells down to the floor.
• Do this slowly, using a 3 second tempo.
• Do this motion slowly,  taking 3 seconds to descend .
• Keep your back flat and reverse the movement by squeezing your glutes.

Incline Push-up Shoulder Taps

• Find a tall ledge or chair that you can safely lean against .
• Place your feet shoulder-width apart and your hands shoulder-width apart on the ledge.
• Just as you did before, bend your elbows by keeping them close to your body.
• Once your chest touches the ledge press back up and then tap each shoulder.
• Lower yourself slowly using a 3-second tempo .
• Grab two dumbbells (or you can do it with just your body weight) and place one foot on a small, sturdy platform.
• Begin leaning forward and place all of your weight on the elevated foot.
• Your back foot should begin to lift up off the floor.
• Press through the front foot until you extend your knee.
• From the top, slowly lower yourself using a 3-second tempo .
• Repeat on the other side.

Kegel Exercise

The kegel exercise is the same as workout 1. We are really strengthening all the pelvic floor muscles that you will use to deliver your baby!

Those are the first two workouts of Phase 2.

To see the other two workouts, head over to

The 2nd Trimester Pregnancy Workout

Next, is the third trimester.

Phase 3: The Third Trimester

Now that you are in the third trimester, you will find that you have to modify your exercises even more.

If any of the exercises below cause pain, discomfort, or feel funny in any way – then please STOP!

• Grab two weights and hold them up resting on your shoulders.
• Set your stance as wide as you need to be comfortable with your feet pointing out a bit.
• Squat down as low as you comfortably can,  using a 3-second tempo .
• Reverse the movement and begin to press the dumbbells up overhead once your reach the top.
• Lower the dumbbells back to your shoulders and repeat.

Band Pull-Aparts

• Grab a  closed-loop resistance band  and hold it up at your chest level with your palms facing up.
• Begin pulling the band apart and squeezing your shoulder blades together until it makes contact with your chest.
• Keep your elbows straight at all times.
• Hold the end position for a second, and slowly reverse using a  3-second tempo .

Wall Mountain Climber

• Stand 12-16 inches away from a wall and place your hands against it.
• Keep your feet slightly wider than shoulder-width, brace your core and squeeze your glutes .
• Next, begin lifting one knee up toward your chest as high as you comfortably can .
• Slowly lower that leg and repeat with your other leg.

Kegel Exercise (Slow)

• We are doing kegels again, because this is such an important exercise for pregnant and postpartum women.
• We are doing slow repetitions for this workout.
• Squeeze all of your pelvic muscles together as if you are trying to hold in poop.
• Hold this contraction for 5 seconds ,  and release it as slowly as you can .

Romanian Deadlifts

• Grab two weights and hold them at your side.
• Set your stance slightly wider than shoulder-width.
• Begin the movement by bending at the hips and pushing your buttocks back.
• Keep your back straight the entire time.
• Go slowly, using a 3 second tempo .
• Widen your stance as needed .
• Go as low as you comfortably can while keeping your back straight.
• Reverse the movement by squeezing your glutes.

Curl to Lateral Raise

• Grab two dumbbells and hold them with your palms facing forward.
• Curl the weights up toward your shoulders, and slowly lower them back to the starting position.
• Next, raise the dumbbells out toward your sides while keeping your elbows relatively straight.
• Slowly lower the weights back down and repeat the sequence.

Modified Side Planks

• Next, straighten the top leg so that it is straight and keep the bottom knee on the floor.
• Lift your hips up and keep your body as straight as possible.
• Keep your abdominal muscles engaged at all times and squeeze your glutes.
• Hold this position for time and repeat on the other side.

Kegel Exercise (Quick)

The kegel exercise is the same as workout 1 but instead of doing slow contractions, I want you to squeeze your pelvic muscles strong and hard, and only hold it for 1 second.

Release and repeat for the desired number of repetitions.

Those are the first two workouts of Phase 3.

The 3rd Trimester Pregnancy Workout

Okay, so that’s your workout plan!

Now let’s get to some questions.

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

If possible, you should try to work out 3-4 times per week in pregnancy.

The  American College of Obstetricians and Gynecologists (ACOG),  recommends 150 minutes of exercise per week during pregnancy.

These 150 minutes can be divided any which way you please.

You can do several 10-minute workouts while your baby is sleeping or you can do five, 30-minute workouts.

If you cannot maintain this workout schedule- that’s okay!

Any amount of physical activity is always better than nothing. The most important part of exercising in pregnancy is consistency.

The best workout plan for a healthy pregnancy is the one you will follow!

When should a pregnant woman stop exercising?

You should stop exercising in pregnancy if you experience or develop any of the following:

• Vaginal bleeding
• Abdominal pain / Contractions
• Short Cervix
• Rupture of membranes
• Placenta Previa
• Dizziness, feeling faint
• Severe headache

Otherwise, you can continue exercising safely in the third trimester as long as you still feel comfortable and your doctor has given you the green light to continue.

What are the benefits of exercising during pregnancy?

There’s no denying that exercise is beneficial in pregnancy.

In fact, The American College of Obstetrics & Gynecology (ACOG) recommends that any woman with an uncomplicated pregnancy should engage in aerobic and strength training exercises during pregnancy.

Here are some of the major benefits.

1. Decreased risk of excessive weight gain in pregnancy

Exercise helps to decrease your risk of excessive weight gain by burning calories and maintaining your lean muscle tissue.

The nice thing about muscle tissue is that it increases your basal metabolic rate.

This means that you will burn more calories at rest, and during exercise than if you had less muscle tissue.

As a result, exercise can be a helpful way to keep your weight gain within the recommended range.

Just for reference, here is a chart showing normal weight gain based on your pre pregnancy BMI.

2. Potential decreased risk in diastasis recti

Diastasis recti is when your abdominal muscles separate in the midline.

There is some data that exercising in pregnancy can help prevent the development or decrease the severity of this condition.

Check out How to Prevent Diastasis Recti to learn more.

2. Better mental health & mood

This is an exciting and stressful time!

The good news is, there is plenty of data showing that exercise can significantly improve several aspects of mental health , including depression and anxiety.

In addition, exercise during pregnancy helps to improve your energy levels by:

• increasing blood flow to the major organs of your body including the brain and heart,
• improving your sleep quality and quantity, and
• reducing your stress levels by the release of endorphins.

3. Decreased levels of fatigue

You may think exercise during pregnancy would cause you to become more fatigued but working out during pregnancy actually decreases the amount of fatigue you experience.

This is due in part to the increase in blood flow and release of endorphins.

Furthermore, exercise during pregnancy helps you to get better quality sleep, decreasing the amount of fatigue you experience during the day.

4. Decreased postpartum recovery time

Your post-pregnancy recovery can be improved and even shortened with regular exercise during pregnancy.

Delivery is a huge stress to your body.

Most women will feel like they just ran a marathon.

But when your body has been exposed to regular exercise, you will build a level of strength, fitness, and metabolism, which can help you quickly bounce back.

If you would like to learn more about exercises and stretches you can do to prepare for your actual delivery, click here.

5. Improvement in Posture

Exercise can help improve your posture by strengthening the muscles that get weak during your gestation.

These include:

• your core muscles,
• your glutes and

Pregnancy will change your center of gravity.

As a result, your pelvis tilts anteriorly (or forward) due to the weight of your growing uterus.

This causes your abdominal muscles to become stretched and weakened, your hip flexors become short and contracted, and your low back muscles get tight and shortened.

This can lead to lower back pain, which leads me to my next point.

6. Decreased risk of low back pain

Low back pain can develop for several reasons during pregnancy.

First, your body releases a hormone known as relaxin to loosen your joints and ligaments for delivery. Exercise can combat this by strengthening these joints and ligaments.

Secondly, as I mentioned above, the shifting of your pelvis causes the abdominal muscles to become weakened and the low back muscles to tighten. This causes your back to work harder to try and keep your spine in a neutral position.

Exercise can help mitigate these effects.

7. Possible decreased risk of Gestational Diabetes

Gestational diabetes is a pregnancy-related condition where your body cannot process carbohydrates properly, resulting in elevated blood sugar levels, so your blood sugars remain elevated.

Unfortunately, this high sugar in your blood can travel to your baby causing high sugar levels in your baby leading to a lot of fetal and pregnancy complications.

All women are screened for gestational diabetes in the late second to third trimester.

Exercise can potentially help reduce your risk of developing gestational diabetes by increasing the need for glucose uptake by your muscles, which can limit the amount of glucose in your bloodstream.

Other Related Questions

What are the best cardio exercises i can do while i’m pregnant.

During pregnancy, there are several cardio exercises you can do including:

Running is a great aerobic exercise you can do during pregnancy and studies have confirmed there are no negative impacts on you or your baby.

If you were a runner prior to pregnancy and have received clearance from your OBGYN to continue running, go right ahead.

If you have never run prior to pregnancy I would start with walking.

Here is an article I created on what you need to know about walking in pregnancy so that you could eventually build up to a running routine.

Swimming is another great cardio exercise you could do safely during pregnancy.

This exercise will provide you with a full-body workout specifically for your arms, core, glutes, and leg muscles.

You may notice you will need to slow down in the third trimester as you may not be able to hold your breath for as long due to your gravid uterus pushing up on your diaphragm.

Resistance training

Resistance weight training using an external form of resistance such as resistance bands, kettlebells, dumbbells, and barbells is an excellent way to get in a cardio workout while pregnant and one I strongly encourage.

Prenatal yoga is another great exercise you can do to stay active in the prenatal period.

It helps to relax your muscles, improve your mood, improve your posture and even improve your endurance.

Just make sure you avoid any yoga poses that require you to be flat on your back or stomach as these poses can compromise blood flow to your baby.

You should also avoid hot yoga especially in the first and third trimester as very high temperatures during pregnancy have the ability to cause severe dehydration and low blood pressure which could affect the blood supply to your baby and cause preterm contractions .

Pilates is also a great form of cardio you can do while pregnant.

This type of exercise helps to strengthen your entire body as well as improve your mobility.

Again just be sure to avoid any movement that requires you to be flat on your back or flat on your stomach.

What are the best strength exercises I can do while I’m pregnant?

The best strength exercises you can do while pregnant include

• Horizontal pushing: Pregnancy Push-ups Variations
• Horizontal pulling: Resistance Band Rows
• Squatting Variations: Squatting While Pregnant
• Other Leg/Glute Exercises: Leg Exercises You Can Do In Pregnancy

Can I tone up my body while pregnant?

Unfortunately, there is no such thing as “toning”.

If you think about it, you cannot tone a muscle.

Muscles have the ability to grow or stay the same size.

That is all!

To get a “toned” look you will need to build muscle tissue and reduce your body fat.

You can build strength during pregnancy by using external resistance in the form of resistance bands, kettlebells, dumbbells, and even barbells.

Can you lose fat while pregnant?

It is possible to lose fat while pregnant (only if you are very overweight/obese) , but it is HIGHLY DISCOURAGED.

Weight loss can lead to several complications and jeopardize your pregnancy.

If you are planning on losing fat during pregnancy, you must be under the guidance of an OBGYN physician as well as a nutritionist that specializes in prenatal nutrition.

Can exercising cause miscarriage?

There is no data that exercise contributes to miscarriages.

The majority of 1st-trimester miscarriages (<14 weeks gestation) are due to chromosomal abnormalities in the fetus, making the fetus incompatible with life.

It is very rare for a miscarriage to occur because of something you did!

With that said, always make sure you receive clearance from your medical doctor/OBGYN prior to starting any sort of pregnancy exercise program.

Final Words on Prenatal Exercise

So there you have a complete prenatal workout routine that will keep you busy throughout your pregnancy!

Now I want to hear from you.

Would you like this Prenatal workout plan as a PDF?

Comment below and let me know!

Get Four Free Workouts To Help Strengthen Your Pelvic Floor & Heal Your Mommy Tummy!

Brittany Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her  here .

Sharing is Caring – Send This To A Mom In Need!

5 thoughts on “A Safe Pregnancy Workout Plan (To Keep You Fit For 39 Weeks)”

Thank you for these materials- they are very, very helpful! It is so hard finding workouts tailored to pregnant women.

Do you think spinning is safe during second & third trimesters? From what I can find online it is, but the book “what to expect when you’re expecting” says to stay away from spinning. I did spinning regularly before becoming pregnant.

Hi Meheret,

Thank you so much for the comment!

If you have been spinning prior to pregnancy, it is probably okay to continue.

Make sure you ALWAYS listen to your body, and are able to carry out a conversation while spinning as you never want to be completely out of breath.

It is best you speak directly with your OBGYN as he/she knows you and your pregnancy best.

yes it would be helpful as pdf 🙂

I would like this as a PDF please. Thank you.

Refreshing that it has real workouts on it and not only yoga or something which is all I’ve found so far.

Maybe I have the pdf!

Comments are closed.

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How to Safely Exercise While Pregnant

An ob-gyn shares how exercise can be beneficial for pregnant people’s physical and mental health..

Save this to read later.

Pregnancy is a time to take extra care of your body by eating well, getting enough sleep, and going for regular wellness checkups. Adding regular exercise to that list is not only safe in most cases, but is also beneficial to your physical and mental health, pregnancy, and even the labor and delivery process.

“In pregnancy, achieving about 120 to 150 minutes of physical exercise per week is great for your general health, heart health , managing your weight, and promoting a healthy level of mobility during pregnancy,” says Dr. Cassandra Simmons , chief of the Division of General Obstetrics & Gynecology at NewYork-Presbyterian Westchester and NewYork-Presbyterian/Columbia University Irving Medical Center. “Engaging in physical exercise can reduce the risk of gestational diabetes , high blood pressure , and obesity. Studies show that in some cases, it can reduce the chance of cesarean section, preterm birth, and shorten the duration of labor.”

Be sure to check with your OB-GYN first about whether exercise is safe for you before starting a new routine. They can provide guidance based on your health, fitness level, and any risk factors.

Dr. Simmons shared with Health Matters the health benefits of exercise during pregnancy, which exercises are safe, and which ones to avoid.

Dr. Cassandra Simmons

Embrace exercise for its mood and energy boosts.

Pregnancy can bring about hormonal changes that may lead to mood fluctuation and fatigue, says Dr. Simmons. “Endorphins that are released during exercise are substantially beneficial for the emotional changes that can occur during pregnancy,” she says. Regular exercise also increases energy levels. Whether it’s a brisk walk, a swim, or prenatal yoga, finding an activity you enjoy can do wonders for your overall well-being.

Adapt your workouts.

If you are someone who exercised before pregnancy and have a pregnancy that is not high-risk, keep it up if it feels good, advises Dr. Simmons. “If you were a runner and want to continue to run, you absolutely can,” she says. “If you have previously been weight training, the easiest trimesters to continue your weight training are the first and second trimesters. Just be very cautious about the amount of weight that you’re bearing during workouts or occupational activities. As a general guide, if you continue to bear weight during pregnancy, limit the weight to 40 pounds in the first and second trimesters, and 25 pounds in the third trimester; you don’t want to injure yourself.”

As time goes on, you may have to change some routines to accommodate things like nausea, low energy, or discomfort around your pelvic region. Your body is going through hormonal and physical changes, so it makes sense to adapt the way you exercise.

Dr. Simmons has the following suggestions, depending on which trimester you’re in:

First and second trimesters: If you do not have a high-risk pregnancy , you can continue with most exercises you were doing before. If you are experiencing nausea or low energy, reduce intensity levels. Maybe you can’t go for a five-mile run like you used to, but you can run for two. Above all, listen to your body and do what feels comfortable, says Dr. Simmons.

• Safe Exercises: Running, walking, swimming, stationary cycling, modified weight training, aerobics
• Exercises to avoid : Contact sports which can put you at risk for getting hit in the belly like basketball, kickboxing, or soccer. “This is especially important during the second and third trimesters of pregnancy, when the growing uterus is ’showing,’ therefore more prone to injury if substantial contact were to occur,” says Dr. Simmons.

Third trimester : Due to the reproductive hormone relaxin, your muscles, pelvis, and joints are more relaxed and loosened. This prepares your body for childbirth, but it also can lead to joint instability. Your center of gravity also changes during the third trimester and can affect your balance. This is the time when you should be more conscientious about certain activities that might harm you or your baby.

• Safe Exercises: Prenatal yoga, Pilates, swimming, walking, low-impact aerobics
• Exercises to avoid : In addition to the contact sports mentioned above, spinal twists, lying flat on your back, high-intensity sports, and anything that increases your risk of falling, like downhill skiing and horseback riding.

Be mindful of your lower back.

Pregnancy can come with its share of aches and pains, especially in the lower back . As you approach your third trimester, your center of gravity shifts due to your growing belly. This slight curvature in the spine, called lordosis, may make it harder to do exercises that you’ve done in the past, explains Dr. Simmons. Instead, opt for exercises that provide stability, such as swimming or stationary cycling.

Avoid lying flat on your back as well. For pregnant people, this compresses a major blood vessel, and may cause dizziness and limit blood flow to the uterus. Any exercises where you are lying flat on your back should be avoided after the first trimester.

Don’t start an intense exercise regimen if you aren’t used to it.

Your body needs to adjust to the hormonal changes and metabolic demands of a pregnancy. “What I tell my patients who have not previously been exercising, is that your body is actually ‘working out’ when you’re pregnant because of the demands on your metabolism to support your growing baby. It’s advisable during pregnancy to maintain your current levels of exercise if comfortable, or when initiating a new regimen to do so slowly as your body adjusts to its new requirements for energy.”

You can use exercise to prepare for labor.

Staying active helps build endurance and strength, essential components for navigating the challenges of labor and delivery. Kegel exercises and squats target the pelvic floor muscles which can aid in a smoother birthing process. “Pregnancy Pilates and yoga are a great way to prepare your body for the baby’s descent into the pelvis and also mimic some of the breathing techniques that you can use during labor,” adds Dr. Simmons, though avoid hot yoga and hot Pilates.

Post-birth exercise is just as critical.

Exercise is important during the postpartum period, known as the 4th trimester. Exercise can strengthen your abdominal muscles and help alleviate symptoms of stress and postpartum depression . “Remember, your mental health can be in a precarious state. Keeping yourself mobile and exercising is important,” says Dr. Simmons. For a normal vaginal delivery, you can start exercising a few days after birth or when you feel ready. If you had a cesarean or complications, check with your OB-GYN.

Do what feels comfortable for you and your pregnancy.

Your body is going through significant changes. Pay attention to its signals. If you feel tired, dizzy, or experience discomfort, it’s time to rest.

“Exercise is a personal choice during your pregnancy,” says Dr. Simmons. “If you feel that exercise should be a part of it and you feel comfortable continuing to exercise, from the physician’s standpoint we encourage you to continue to reap the benefits of physical activity during pregnancy. But if you have hesitations around exercise while pregnant, you should do what feels comfortable.”

Additional Resources

Learn more about women’s health at NewYork-Presbyterian.

Cassandra Blot Simmons, M.D ., is chief of the Division of General Obstetrics & Gynecology at NewYork-Presbyterian Westchester and NewYork-Presbyterian/Columbia University Irving Medical Center. She is also an assistant professor of obstetrics and gynecology at Columbia University Vagelos College of Physicians and Surgeons. Dr. Simmons specializes in women’s gynecological health and obstetrics care before, during, and after pregnancy.

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20 Expert Tips To Stay Fit During Pregnancy

You have probably heard that prenatal exercise is important but now you’re probably wondering exactly how to stay fit during pregnancy, right?

In this post I share the top 20 most frequently asked questions I get about staying fit and healthy during pregnancy.

During my first pregnancy, I found myself incredibly confused by all the conflicting information I read regarding exercising during pregnancy.

Things I read online were much different from what my doctor had told me.

After much discussion with my doctor, I finally realized that much of the information available online about prenatal fitness is based on research from 20 plus years ago which is no longer supported by current research.

I will say that it is important to take what you read online with a grain of salt.

Which is ironic because you are reading this online right now.

However, as a mom of three, I know first-hand how scary and confusing pregnancy can be and my hope is to help you feel more relaxed during pregnancy through my knowledge and experiences.

Disclaimer:   I am not a physician.  Although I am a certified prenatal/postnatal exercise specialist and personal trainer, I am not YOUR trainer. The content on this blog is for informational purposes only and should not be a substitute of the information and advice you receive from a healthcare professional. 

1. Is Exercise During Pregnancy Safe?

Not only is exercise safe during pregnancy, it is strongly encouraged!

The benefits extend beyond just you, it’s great for your baby too!

This is straight from The American College of Obstetricians and Gynecologists:

“In the absence of obstetric or medical complications or contraindications, physical activity in pregnancy is safe and desirable, and pregnant women should be encouraged to continue or to initiate safe physical activities An exercise program that leads to an eventual goal of moderate-intensity exercise for at least 20–30 minutes per day on most or all days of the week should be developed with the patient and adjusted as medically indicated.  Women with uncomplicated pregnancies should be encouraged to engage in physical activities before, during, and after pregnancy.”

As always, consult with your doctor prior to starting an exercise routine during pregnancy. However, if you doctor gives you the okay, exercise is strongly encouraged during pregnancy. 

2. What Is the Recommended Weight Gain During Pregnancy?

The average pregnancy weight gain is about 25-35 pounds.

However, there are several other factors that come into play with pregnancy weight gain such as your prepregnancy weight. 

You can find the answers to all your pregnancy weight gain questions here!

Related: Everything You Need To Know About Weight Gain During Pregnancy

3. Can Exercise During Pregnancy Make Labor Faster?  

While there are many variables in how long your labor will be, there is no doubt that maintaining as much muscle mass and cardiovascular fitness as possible will help you better cope with demands of labor and delivery.

According to The American Academy of Pediatrics , some studies have shown that mothers who exercise during pregnancy may have shorter labors, fewer medical interventions and less exhaustion during labor.

I like to think of exercising during pregnancy as preparing for the longest marathon of your life.

Staying active and specifically focusing on strengthening your core and pelvic floor muscles can definitely help you prepare for the big day. 

If you are looking for more information on what to expect during labor, this is a phenomenal course that can help you be more prepared.

I took it during my third pregnancy and only wish I had this information during my first two!

4. How Can I Control My Weight Gain During Pregnancy?

Weight gain during pregnancy is not linear and will vary from mother to mother. However, maintaining a healthy weight gain is one of the most important things you can do to stay fit and healthy during pregnancy.

The best ways to control weight gain during pregnancy is to avoid processed foods, eat a variety of fruits and vegetables, drink plenty of water, and with your doctors approval, participate in a prenatal exercise routine.

Rememeber, what you feed your body during pregnancy, you feed your baby. To provide the best nutrients possible, make sure you are filling up on foods that provide nutrients and not just calories.

This pregnancy cookbook is by far the best list of recipes for pregnant mamas and I highly recommend it. It was created by a labor and delivery nurse who really knows her stuff!

5. What Is The Best Way To Manage Food Cravings?

Managing food cravings during pregnancy can be tough.

The combination of food cravings and food aversions makes finding healthy options a little challenging. 

I suggest avoiding processed foods and added sugars because these tend to be highly addictive foods which can make food cravings harder to control.

Instead, choose foods that contain healthy fats and proteins to help keep you feeling full and make sure to drink plenty of water. 

My best piece of advice is to remember that what you feed your body, you feed your baby!

Make sure at least 80% of your diet is full of nutrient dense foods to help your baby’s growth and development.

6. Why Do I Feel So Tired All The Time?

Pregnancy exhaustion is a huge struggle!

Especially in the first trimester and late in the third trimester.  This is because your body is going through tremendous changes. 

During the first trimester, your body is building a life-support system for your baby. It is producing more blood to carry nutrients to your growing baby. Your blood sugars and blood pressure may also be lower.

During the third trimester, the exhaustion comes from carrying extra weight from the baby and increased body fluids. It also becomes much harder to sleep during your third trimester due to your growing baby bump.

I highly suggest getting a pregnancy body pillow to help you get more comfortable and restful sleep.

I loved this one because it supported me on both sides of my body.  

My three year old now uses it in her “big girl bed” to keep her from rolling out of the bed!

If at any point in pregnancy you feel fatigue is severe, be sure to talk to your healthcare provider. 

7. Can I Lay On My Back During Pregnancy?

The reason it is recommended that you avoid lying on your back for extended periods of time during pregnancy is because the weight of the uterus can compress the major blood vessel that carries blood from the lower body back to the heart. 

This can leave you feeling nauseated, dizzy and short of breath.

However, the average pregnant mother can lay on their backs for short periods of time, keeping it no longer than 5-10 minutes at a time. Your body will tell you when its time to get up. ( Source )

I suggest avoiding exercising on your back after the first trimester however there is still plenty you can do to train your cor e!

If you are a back sleeper, using a pregnancy body pillow at night can really help you get more comfortable sleeping on your side.

The biggest key is to listen to your body.

8. How Can I Relieve Aches and Pains During Pregnancy?

The discomfort that accompanies pregnancy can feel unbearable at times.

My third pregnancy was especially challenging. Here are a few things that helped me through the process. 

• Stay active . Especially focus on core and pelvic floor exercises
• Get a pregnancy body pillow
• Support your bump
• Wear comfortable shoes
• Relax when you can

Related: Relieve Pregnancy Back Pain With These 15 Exercises Related: 14 Unique Stretches for a More Comfortable Pregnancy

9. Do I Need to Wear a Maternity Support Belt?

One of the best things you can do for a fit and healthy pregnancy is train your core!

A strong core will not only help relieve back pain from the extra weight of the growing baby but it will also help during labor.

I suggest wearing a maternity support band if you are experiencing round ligament pain , low back pain or know you have abdominal separation.

I have been through my fair share of maternity support bands during my three pregnancies.

During my second and third trimester, I loved this one because it was stretchy, not bulky and could easily be adjusted for desired support.

Yes, I know it is not specifically designed for pregnancy but it was very comfortable.

10. What Should My Heart Rate Be When Working Out During Pregnancy?

Current research shows that training heart rate is not an accurate intensity assessment tool for pregnant women due to the physiological changes of pregnancy. (Clapp 2012)

The new standard of monitoring exercise intensity during pregnancy is to use the Borg Rating of Perceived Exertion as opposed to heart-rate parameters. ( Source ) 

This means, instead of gaging intensity by your heart rate, use the talk test during prenatal workouts.

You should be able to carry on a light conversation when working out.

11. Can I Continue Running During Pregnancy?

Absolutely!

As long as your doctor says it is okay and running feels good for you and your body.

Many women choose to continue running through pregnancy but do tend to slow down quite a bit toward the third trimester. 

I do suggest giving extra attention to pelvic floor and core strengthening exercises as running can be a more stressful on the body during pregnancy due to relaxed joints and extra weight from your baby. 

If experience and leaking or urine or you feel extra pressure, pain, bulging in your pelvic floor, then I suggest you discontinue running until after pregnancy as this is a sign of a weak pelvic floor.

And no, your baby will not jiggle up and down. They are encased and well protected in the amniotic fluid. 

12. How Do You Find the Motivation and Energy to Exercise During Pregnancy?

I will be honest, it’s not always easy!

However, knowing that the benefits of prenatal fitness extend beyond myself and to my baby has always been my number one source of motivation.  

Numerous studies show that the benefits of exercising during a normal and uncomplicated pregnancy extend beyond the mother, it’s great for the baby too. (Source)

Think about pregnancy as training for the longest and most challenging marathon of your life.

You want to be strong and conditioned to not only help with labor but also recover faster postpartum so you can enjoy your new baby without being uncomfortable. 

And remember, working out doesn’t have to be intense or time consuming.

Even just 10 minutes at a time can help get your blood flowing so you feel more energetic. 

13. Can I Do Ab Exercises During Pregnancy?

Yes, and you should .

While traditional ab exercises such as crunches and planks past the first trimester are not advised due to increasing the risk of Diastasis Recti , there are plenty of exercises that can and should be done to strengthen your core during pregnancy. 

Related: Everything You Need to Know About Training Your Core During Pregnancy 

14. I think I Already Have Diastasis Recti, Is There Anything I Can Do?

If you are showing signs of Diastasis Recti during pregnancy, then I would suggest wearing an abdominal splint or maternity support band to help provide more support. 

It is also a good idea to avoid situps or movements that mimic a situp such as getting out of bed.

Be sure to roll to your side before sitting up.

If you notice any abdominal coning, I suggest avoiding those movements or move with caution. This is an indication the movement is placing too much pressure on the abdominal muscles and can worsen abdominal separation.

It is important not to fear abdominal separation during pregnancy but rather be aware of it so you can avoid movements that might make it worse.

15. I Never Exercised before Pregnancy, Is It Okay to Start Now?

Now is a great time to start focusing on your health and fitness!

Beginning an exercise routine during pregnancy will have life long benefits to both you and your baby.

The key to beginning an exercise routine during pregnancy is to start slow and listen to your body. 

Keep in mind that maintaining a fit and healthy pregnancy doesn’t have to be strenuous and exhausting!

If you have never exercised prior to pregnancy, then start slow. I wouldn’t recommend diving head first into a strenuous workout routine.

But lifting weights and doing light cardio should be fine as long as you have approval from your doctor.

Related: Free Guide To Exercising Safely During Pregnancy

16. Is Lifting Weights During Pregnancy Safe?

And you should incorporate weight training into your prenatal workout routine. 

Maintaining as much muscle and cardiovascular strength as possible during pregnancy will be very helpful during labor and recovery as well as alleviate some aches and pains.

The main concerns with lifting weights during pregnancy is that your joints are softer and more loose. Never lift more than what feels comfortable for you and your body. 

The amount of weight that you lift during pregnancy will be dependent on your pre-pregnancy strength and fitness level. This is where monitoring your Rate of Perceived Exertion comes into play.

17. Why Should I Exercise During Pregnancy?

The reasons are profound .

I say this a lot but current research shows that the benefits of exercise extend beyond just the mother.

Exercising during pregnancy has amazing benefits to your growing baby as well. This is due to the increased blood flow you’ll get to the placenta. 

Being strong and fit will also help better support your growing belly, push the baby out during deliver and help speed up recovery time.

It also help boost mood, energy, stamina and sleep quality. ( Source )

Pregnancy comes with a lot of stress and anxiety, especially as a first time mom.

Stress is not good for you or your baby and exercise can help better cope with these feelings.

Related: 25 benefits of prenatal exercise for both you and your baby

18. Do I Really Need to Eat For Two During Pregnancy?

Not likely.

There are many factors that contribute to how many calories you should consume during pregnancy including your prepregnancy weight and activity level during pregnancy.

According to The American College of Obstetricians and Gynecologists :

“Finding a balance between getting enough nutrients to fuel the baby’s growth and maintaining a healthy weight is important for your and your baby’s future health. A pregnant woman who has a body mass index (BMI) in the normal range before pregnancy needs, on average, only about 300 extra calories a day—the amount in a glass of skim milk and half a sandwich. If you are pregnant with twins, you’ll need 600 extra calories per day.”

You probably won’t need extra calories in the first trimester.

However, they will likely be needed in the second and third trimester.

As always, make sure to discuss your calorie and nutrition needs with your healthcare provider. 

For healthy recipes specifically created for a healthy pregnancy, I highly recommend this pregnancy cookbook!

19. How Much Exercise Should I Be Getting During Pregnancy?

According to ACOG ,  the guidelines recommend at least 150 minutes per week of moderate-intensity aerobic activity for healthy pregnant and postpartum women.

This can be achieved by a brisk walk, swimming, light aerobics class or lifting weights.  

Exercise should be spread throughout the week and adjusted as medically necessary.

20. Do I Need to Monitor My Temperature? Is It Safe to Sweat?

According to  The American College of Obstetricians and Gynecologists , temperature regulation is highly dependent on environmental conditions and hydration.

Exposure to heat from sources like hot tubs, saunas or high grade fevers has been associated with increased risk of neural tube defects however exercise would not be expected to increase core body temperature into this range of concern.

“Pregnancy reduces the risk of a mothers temperature rising high enough to bother the baby by improving her ability to get rid of heat through skin and lungs.” (Clapp 2012)

When exercising during pregnancy, you should stay well hydrated, wear comfortable clothing and avoid high heat and humidity, especially during the first trimester.

21. I Feel Guilty For Negative Body Image During Pregnancy, Is This Normal?

As an eating disorder survivor mom of four, I can assure you that negative body image during pregnancy is normal and nothing to feel guilty about.

Society can make it feel almost mandatory to love your body during pregnancy but it should not be that way.

But no matter how strong your relationship is with body image, seeing and feeling all the changes can be difficult.

If you are struggling with body image during pregnancy, I wrote an entire post about it here .

And if the struggles really begin to rob you of enjoying your pregnancy, never hesitate to reach out for help!

Final Thoughts On Exercise During Pregnancy

Staying active and healthy during pregnancy is one of the best things you can do for both you and your baby.

Finding the energy and motivation can be tough but you will feel so much stronger, more energized and confident.

Brooke is a certified Prenatal and Postnatal Exercise Specialist with a Bachelors of Science degree in Kinesiology-Exercise Science. She is also a mom of 3 girls with more than 15 years of experience in health and fitness. Brooke’s goal at Struggles of a Fit Mom is to help motivate, educate and inspire other busy mamas who struggle with finding time, energy and motivation to take care of themselves in the chaos of motherhood.

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Ms. Brooke, let me begin by saying the information you have provided on your site is phenomenal. I truly wish I had seen the information with my first child. I have a question, I noticed you published a few of your weekly workouts while pregnant, maybe all and I haven’t been able to track them down. I am in the early part of my first trimester and I am needing to ensure I stay fit as my career requires advanced fitness. The issue is my job requires all pregnant women to join a special program. My fitness level is significantly above the program, which drastically hindered me during my last pregnancy. My question is..Would you be able to help me generate a strength training program for the trimesters? Cardio is something I love, I run between 4-8miles 5 days a week. If I don’t run, use a TreadMax or incline walk for 45 minutes. I generally only have one rest day. I have asked our specialized trainers but they don’t feel comfortable providing the information for a pregnant female. Do you think you would be able to advise me?

Hi Brandy, Thank you so much for the kind words and congratulations on your pregnancy! I would love to help you with a strength training program during your pregnancy. Please shoot me an email at [email protected] and we can chat there!

Comments are closed.

I'm pregnant and unsure of how to maintain my fitness. How should I exercise to look after my baby and myself?

• It's not only safe but beneficial to keep active during pregnancy.
• Keep intensity moderate and modify movements to protect your baby and yourself.
• Listen to your body and if in any doubt, seek medical advice.
• Read more  Working It Out  here.
• Visit Insider's homepage for more stories .

Dear Rachel,

I've just found out I'm pregnant and I want to know how to exercise healthily. I'm on a slow and steady journey to getting fitter and I want to keep it up. My exercise is currently a mix of ballet, weights, and walking. What's the best way to approach exercise when pregnant? Thanks!

— Expectant Exerciser

Dear Expectant,

Congratulations! Both on your pregnancy and on getting fitter, two very exciting pieces of news. It's also awesome to hear you want to stay fit and active throughout — despite what some people say, not only is exercising when pregnant safe (when done right), but it's beneficial.

You're really speaking my language with the mix of ballet, weights, and walking. I don't have any personal experience of being pregnant but have spoken to the experts to get you the best advice to help you have a happy, healthy, fit pregnancy.

Keeping active while pregnant has many benefits

Many expectant mothers are nervous about exercising for fear something might go wrong, but staying active doesn't increase your risk of miscarriage, low birth weight, or early delivery, the American College of Obstetricians and Gynecologists confirms .

In fact, keeping active is recommended for most women (if you have specific health conditions you should definitely consult your doctor first).

"There are many proven health benefits such as a reduction in hypertensive disorders, improved cardiorespiratory fitness, lower gestational weight gain, and reduction in risk of gestational diabetes," Hollie Grant, a pre-natal pilates instructor and founder of the Bump Plan , told Insider.

Don't do anything too intense

This is not the time to start striving for PBs (personal bests) or pushing yourself. Keep intensity moderate.

Dr. Sarah Murphy , an OB-GYN specializing in women's wellbeing, diet, and physical activity, told Insider a good general rule of thumb is to continue your current exercise level but don't increase it.

"For example, if you are currently doing 5km walks, keep going with them if it feels good. But don't suddenly increase to 10km," she said.

The next thing to think about is what Murphy and Grant call the "talk test:" "During exercise [when pregnant], you should be able to hold a conversation relatively easily. If you can't do this, it's a sign you need to take it easier."

Grant says a good way to measure this is thinking of a 1-10 effort scale — if 1 is sitting on the sofa and 10 is at the end of a marathon, aim for 6-7, and don't go above 8.

It's also important to ensure you don't get too hot. "Your growing baby has no means of regulating his or her temperature, so pace yourself and keep cool," pregnancy and postnatal fitness specialist Dr. Joanna Helcké told Insider.

Don't bump the bump

When it comes to the actual type of exercise you're doing, it may sound obvious, but avoid anything that might hit your bumps like contact sport or unstable movements where you might fall.

Equally, avoid lying on your back.

Related stories

"From around week 14 it isn't advised to lie flat on your back for longer than three minutes," Grant said. "This is due to the increased risk of Supine Hypotensive Syndrome which can leave you feeling dizzy, clammy, and short of breath. Instead aim for positions such as side-lying, four-point kneeling, or standing, which are far more functional anyway."

A post shared by Hollie Grant - ONLINE Workouts (@thepilatespt)

On which note, Grant advises focusing on functional movements that will build/maintain strength and will be useful as a mother.

"Strollers, car seats, and changing bags are all heavy, so let's make sure we are strong and capable for what is to come," she said. "Think squats, lunges, and deadlifts as you will be bending down to pick up a million items a day."

Include Kegel exercises to strengthen your pelvic floor and reduce the risk of stress incontinence.

You may have to adapt your workouts in your 2nd and 3rd trimesters

According to Helcké, you can probably continue most of your workouts as normal in your first trimester, but you need to take a bit more care in the second and third.

With ballet, you need to be careful not to stretch too deep or push your flexibility. "In pregnancy, the levels of relaxin [a hormone secreted in the ovary] in your body increase substantially and the effect of this is to create greater laxity than you would normally have in the joints, making you more flexible," she said. "Avoid exploiting this added flexibility in your ballet classes because you could end up over-stretching your ligaments causing lasting joint instability." You will likely lose your balance more than normal too.

Weight-training is brilliant to continue as it will aid joint stability and counter the effects of relaxin, Helcké said. You need to make sure your technique is on point to avoid injury though, and as the pregnancy progresses, you will need to modify some movements: chest press, for example, should be performed on an incline rather than lying on your back.

A post shared by Joanna Helcke (@joannahelcke)

"As your bump grows you need to consider protecting your back: deadlifts might not suit," Helcké said. "Test carefully and if you feel that your lower back is taking the strain, avoid this move. There are, after all, many other ways of working hamstrings, glutes, and postural muscles."

You should also avoid resisted abdominal work like sit-ups, planks, and bicycle crunches because your abs will start to stretch and lengthen to accommodate your baby.

Walking should be fine for you to continue throughout your pregnancy, but if you develop pain in the pelvic or groin areas, it might become too painful, so be careful.

Listen to your body

How much you want to move may depend on your trimester and how you feel each day, and that's OK. If you're struggling with morning sickness, for example, don't force yourself to work out.

Moving little and often can be a great way to stay active if you start to feel overwhelmed by the prospect of a workout — 10-minute activity chunks a few times a day can be enough.

Bear in mind that your posture will change incrementally every day over the course of your pregnancy too. "The weight of your bump can make it more likely that the pelvis tilts forward and deepens the curve in your lower back leading to pregnancy-related lower back pain (thought to affect around 50% of pregnant women)," said Grant, who recommends prenatal pilates to help manage this and bring awareness to a more neutral posture.

Ultimately, it's important to remember that you know your body best, and if something doesn't feel right, you should speak to your doctor. We're all different, so it's wise to talk to your midwife or seek out advice from a personal trainer who could offer you a more tailored plan specifically tailored to you.

Wishing you well,

As a senior lifestyle reporter at Insider and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

Have a question? Ask Rachel at  [email protected]  or  fill out this anonymous form . All questions will be published anonymously.

Read more  Working It Out :

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Staying active during pregnancy can have many benefits, including easing aches and pains and helping to prevent too much weight gain. Along with aerobic exercise, such as walking and swimming, exercises to strengthen muscles are important to include in a well-rounded exercise program.

The following exercises that focus on core muscles can help improve muscle tone, strength and endurance. Those are all parts of fitness that can help you better cope with labor and delivery. Doing these exercises also sets you up to be more physically fit after your baby is born.

For most pregnant people, starting slow and gradually adding more repetitions of an exercise each day works well. To avoid losing your balance and falling, do the exercises slowly and skip any moves that make you feel unstable.

For some people with high-risk pregnancies or pregnancy complications, these exercises may not be advised. Before you start, talk to a member of your health care team to make sure these exercises are safe for you.

Wall pushups

Wall pushups work the pectoral muscles in the front of the chest wall and the triceps muscles in the back of the upper arms.

Stand up facing a wall. Keep your knees comfortably apart. Place your hands on the wall at the level of your shoulders, slightly more than shoulder-width apart. Slowly bend your elbows and lower your chest until your chin reaches the wall. Keep your back straight. Then go back to the starting position. Gradually work up to 15 repetitions.

Squats with a fitness ball

Squatting during labor — even for a short amount of time — helps open the pelvis and allows more room for a baby to move through the birth canal. Practicing squats while you're pregnant can make it easier to squat during labor. Try squats with a fitness ball.

Stand up straight with a fitness ball behind your back against a wall. Put your feet about shoulder-width apart. Slide down the wall until your knees reach a 90-degree angle. Keep your heels flat on the floor. If you can't bend your knees to a 90-degree angle, just go as low as you can. Then go back to the starting position. When you do this exercise, have someone nearby to help in case you lose your balance. Gradually work up to 10 repetitions.

To strengthen your back and abdominal muscles, try leg raises. Start on your hands and knees, Keep your arms straight and your hands directly beneath your shoulders. Lift your right knee, then straighten your leg behind you. Your raised leg should be parallel to the floor. Put your knee back down on the floor. Repeat on the other side. Gradually work up to 10 repetitions on both sides.

To do a step-up, you need a small step stool. Or you can use the bottom step on a stairway. Do this exercise near a wall or railing that you can use for extra balance or support if you need it.

Mainly using the first foot you step with to lift yourself, move your body up onto the step. Bring your other foot up. Then step backward to the starting position. Change the first foot you step with each time you step up.

When you're doing step-ups, keep your back straight. Put both of your feet entirely on the step. Do as many repetitions as you can. Stop when you get tired or when you can no longer keep your back straight as you do a step-up.

Modified side plank

The modified side plank helps you practice balance and works the muscles along the side of your body.

Lie on your left side and raise yourself onto your left forearm. Place your left shoulder directly above your left elbow. Keep your shoulders, hips and knees lined up. Rest your right arm along the side of your body. Hold for several seconds. Then lower yourself to the floor. Gradually work up to 10 repetitions. Repeat on the other side.

Supported v-sits

You can do several core exercises with a balance trainer that has a flat base, as pictured below. Start with a supported v-sit.

Sit on the floor, with your back leaning against the trainer. Put your feet flat on the floor and your arms straight in front of you. Lift your right foot off the floor, until your right leg is parallel with the floor. Hold for several seconds. Then go back to the starting position. Gradually work up to 10 repetitions. Repeat with your left leg.

V-sits on top of a balance trainer

You can do the v-sit exercise sitting on top of a balance trainer. Sit up straight on the trainer. Put your feet flat on the floor and your arms straight in front of you. Lean backward until you feel your abdominal muscles tighten. Hold for several seconds. Then go back to the starting position. Gradually work up to 10 repetitions.

One-leg v-sits

When you're comfortable with the v-sit, try the one-leg v-sit. Sit up straight on the trainer. Put your feet flat on the floor and your arms straight in front of you. Lift your right foot off the floor. Lean backward until you feel your abdominal muscles tighten. Hold for several seconds, then return to the starting position. Gradually work up to 10 repetitions. Repeat with your left leg.

Seated rowing with resistance tubing

You can do some pregnancy exercises with resistance tubing and a fitness ball. To target the muscles in your upper back, try a seated row.

Sit up straight on a fitness ball or on a sturdy chair. Put your feet flat on the floor, hip-width apart. If you do this exercise with a fitness ball, have someone nearby to help in case you lose your balance.

Place the resistance tubing under the arch of each foot. Hold on to the tubing handles with your palms facing in. Then pull the tubing straight back with your elbows as if you were rowing. You'll feel your shoulder blades come together. Then go back to the starting position. Gradually work up to 15 repetitions.

Seated dead lifts with resistance tubing

Another exercise with resistance tubing is the seated dead lift. It targets the muscles in the lower back.

Sit up straight on a fitness ball or in a sturdy chair. Put your feet flat on the floor, hip-width apart. If you do this exercise with a fitness ball, have someone nearby to help in case you lose your balance.

Place the resistance tubing under the arch of each foot. Hold on to the tubing handles or to the tubing itself with your palms facing in. Lean forward from your hips, bringing your torso toward your thighs. Then return to the starting position. Gradually work up to 15 repetitions.

To make the exercise more challenging, wrap the tubing around your hands for greater resistance.

• Artal R. Exercise during pregnancy and the postpartum period. https://www.uptodate.com/contents/search. Accessed June 14, 2023.
• FAQs: Exercise during pregnancy. American College of Obstetricians and Gynecologists. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy. Accessed June 14, 2023.
• Staying healthy and safe. U.S. Department of Health & Human Services Office on Women's Health. https://www.womenshealth.gov/pregnancy/youre-pregnant-now-what/staying-healthy-and-safe. Accessed June 16, 2023.
• Laskowski ER (expert opinion). Mayo Clinic. June 19, 2023.
• Marnach ML (expert opinion). Mayo Clinic. June 19, 2023.
• Lamppa JA, et al. During labor. In: Obstetricks. Mayo Clinic Press; 2021.

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A Guide for Exercising During Pregnancy

From how much exercise is recommended, to when to stop, what to avoid and how to work out in each trimester, here's everything you need to know about exercising during pregnancy. By freelance contributor, Charlotte Thomas.

For most mums-to-be, it's perfectly safe to keep exercising and enjoying your favourite workouts and sports. Staying fit and healthy has some great benefits for both you and your baby, and could mean you're less likely to experience problems in later pregnancy and labour, too.

Is it safe to exercise when pregnant?

Absolutely. "As long as you have the go-ahead from your medical team, then not only is it safe to exercise when you're pregnant, it's recommended," says Dr Brooke Vandermolen , an Obstetrics and Gynaecology doctor and blogger at The OBGYN Mum , who exercised regularly during both her pregnancies.

Exercise will help you adapt to your changing shape and ensure you're strong and fit for labour and motherhood.

Frankie Holah , a personal trainer specialising in pre and post-natal fitness agrees. "When I was pregnant, I looked at it like training for an event," she says. "I identified the specific strengths I'd need to support my changing body shape, to help me get through labour and prepare for the challenges of motherhood - like holding a baby for hours, lifting a car seat and feeding."

How much exercise should I be doing?

UK government guidelines recommend 150 minutes of moderate exercise with two muscle strengthening sessions a week during pregnancy. Muscle strengthening doesn't have to mean weights, this can be bodyweight movements or exercises using resistance bands. Muscle strengthening also includes those essential pelvic floor exercises!

As with any form of exercise during pregnancy though, if you're not used to strength training make sure you seek the advice of a qualified trainer.

If you're already working out regularly, and have the go-ahead from medical professionals, the NHS says you can keep up with your usual sports or exercises, including running, yoga (with adaptations), dancing and walking, for as long as you feel comfortable. It's likely you'll need to lower the intensity and make adjustments throughout your pregnancy, but if you're feeling good you could still be exercising right up until the day you give birth.

For those who are less used to working out, Brooke recommends building things up gradually. "If you're not familiar with exercise, then your body will take some time to adapt to any form of intensity, and this is magnified during pregnancy," she says. "It's a good idea to build up slowly so you can test your own limits, and make sure you don't push yourself too far too quickly."

She advises starting with 15 minutes of continuous activity three times a week and gradually increasing this to 30 minutes of continuous activity at least four times a week.

What are the benefits of exercising while pregnant?

Exercising during pregnancy has many benefits for both you and your unborn child. Not only can it make you feel good, help reduce stress and boost self-esteem, but Brooke says that keeping active during pregnancy can also:

• Help you manage your weight during pregnancy and after giving birth
• Improve fitness
• Help you sleep better at night
• Make you less likely to suffer from the common aches and pains of pregnancy, such as varicose veins, tiredness or back pain
• Reduce constipation, a common problem during pregnancy
• Reduce your levels of anxiety and depression
• Reduce the risk of your baby being born pre-term, improving the overall health of your newborn
• Increase the chances of your baby being born within the expected weight range
• Potentially boost your baby's cognition and intelligence

There are also benefits for anyone worried about gestational diabetes - high blood sugar, that develops during pregnancy and usually goes away after birth. "Observational studies have shown that exercise can reduce your likelihood of developing gestational diabetes as well as reducing the likelihood you'll require a caesarean section or operative vaginal delivery," says Brooke.

"For women who already have gestational diabetes, exercise can also improve glucose control, and prevent pre-eclampsia."

What are the best forms of exercise during pregnancy?

"Before starting any exercise regime when pregnant, it's a good idea to discuss your plans with your doctor or midwife," says Brooke, who did swimming, spinning, Pilates and at-home pregnancy-specific strengthening programmes during her pregnancies.

"In general, if you're used to doing a particular type of exercise, you can continue to do this in pregnancy, while taking additional precautions such as avoiding any contact sports, extremes of altitude or temperature and risks of falling."

Brooke suggests the following types of exercise are all considered safe and beneficial in pregnancy, even if you weren't particularly active before:

• Stationary cycling
• Low-impact aerobics
• Yoga, modified for pregnancy
• Pilates, modified for pregnancy
• Raquet sports
• Strength training

Frankie also strongly recommends functional strength training, which she did throughout her own pregnancy. Functional strength training uses resistance and bodyweight to mimic the demands of real-life activities.

"Functional strength training prepares your body for the changes and strains it will go through during each trimester, as well as for the birth itself and early motherhood," she says. "Strengthening your glutes, for example, will help with pelvic stability, while training your back will help to counteract the hunched position of feeding and carrying a baby."

"A qualified pre and post-natal trainer will be able to advise you on the best exercises for your body and ensure you're doing them properly to avoid injury. If you're able to afford it, I'd also advise visiting a Women’s Health physiotherapist, both during and after your pregnancy."

"Women's Health physios specialise in issues associated with pregnancy, birth and postpartum. They provide you with more knowledge about how your pelvic floor is functioning and teach you how to correctly perform those all-important Kegels."

"Your physio will also guide you with exercises to improve pelvic health both during and after your pregnancy."

Are there any types of exercise to avoid during pregnancy?

How much and what type of exercise you can do is very individual, but some forms aren't generally considered suitable during pregnancy or are best performed only under the supervision of a qualified instructor, and if you're unsure always check with a professional. These include:

• Contact sports, such as kickboxing, football and basketball where there's a risk of being hit
• Altitude training, as you and the baby are at risk of altitude sickness
• Sports with a high risk of falling, such as downhill skiing, off-road cycling and surfing
• Weighted sit-ups and abdominal rotation machines after 12 weeks
• Hot yoga and exercising in extreme heat, which risks raising your core body temperature to high levels. "This may result in feelings of dizziness or even collapsing," says Brooke. "There are also suggested risks of birth defects if the mother's internal body temperature is regularly raised to over 39ºC."

Should I tell my exercise instructor I'm pregnant?

Definitely. Even if you haven't informed your family yet, make sure you have a private word with your exercise instructor to tell them you're pregnant and how many weeks you are. They'll then be able to let you know if their class is safe during pregnancy, if they're qualified to instruct you at this time and offer alternatives or modifications for any unsuitable exercises.

Keeping fit in each trimester

First trimester

During your first trimester you may feel tired and nauseous. Your blood pressure decreases, which can leave you feeling faint, the volume of blood being pumped by your heart increases, which can lead to a rapid heart rate, and exercise might well be the last thing on your mind.

If you don't feel able to exercise, don’t worry. "It's important to be kind to yourself and work within your own limits," says Brooke. "So many changes are taking place in your body within a short space of time and it's normal to feel dizzy or fatigued. You may prefer to reduce or stop your usual exercise routine until you're feeling better and some of the early pregnancy symptoms have subsided. This is unlikely to have any long-term effect."

Frankie agrees. "Some people will feel fine and able to exercise as normal, but at this stage I felt pretty grim," she says. "I kept any exercise low-intensity and went for walks instead of doing gym sessions."

Second trimester

By the second trimester you may well be feeling better and (hopefully) the morning sickness will have lessened.

"This is the time when a lot of my clients feel able to enjoy working out again," says Frankie. "With improved energy levels, you should be ready to enjoy exercise in a way you weren't able to during the first trimester."

Third trimester

Your growing bump may make exercising awkward and carrying the extra weight can be tiring. Swimming can be a good weight-bearing option, but don't worry too much if you don’t feel able to hit the gym.

"Remember, keeping moving is beneficial," says Frankie. "At this stage, simply walking, getting in some daily stretches and, for me, taking the stairs, is enough."

Click here to follow Frankie Holah on Instagram. Click here to follow Brooke Vandermolen Instagram.

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Staying Fit During Pregnancy: A Personal Journey

Hello, beautiful mommas-to-be! Today, I want to share my personal journey of staying fit during pregnancy. I’ve been through it all – gaining 50 lbs. with my first pregnancy, losing most of it, only to gain 50 more with my second pregnancy.

But when I was pregnant with my third child in 2014, I knew things had to change.

Common Questions About Staying Fit During Pregnancy

1. can i continue exercising during pregnancy.

Yes, you can! As long as you have a healthy pregnancy, it’s not just safe but also beneficial to continue or even start regular physical activity. Who knew growing a tiny human could come with its own fitness perks, right?

According to the American College of Obstetricians and Gynecologists, if you are physically fit and regularly exercised before pregnancy, you can safely continue your activities.

But remember, every pregnancy is unique, just like every woman, so it’s always best to check with your healthcare provider. They know you and your baby best, after all!

Now, you might be thinking, “But what exercises are best for me?” Well, there’s a whole world of options out there. And that’s where I help to answer that for you below.

2. What types of exercises are safe during pregnancy?

• Walking: Ah, the old faithful. Walking is a wonderfully safe exercise for pregnant women. Plus, you can do it anywhere, anytime, and it doesn’t require any special equipment – unless you count a good pair of shoes!
• Swimming: Fancy yourself a water baby? Great news! Swimming is not only safe but also one of the most recommended exercises during pregnancy. It’s low-impact and offers resistance for building strength, and the feeling of weightlessness in the water. Pure bliss for those aching joints.
• Prenatal Yoga: Yoga isn’t just about bending yourself into a pretzel. Prenatal yoga can help you stay flexible, relieve stress, and keep your muscles toned without straining them. Just remember, no hot yoga or poses that have you lying flat on your back.
• Prenatal Pilates: Pilates can be fantastic for improving balance, strength, and flexibility. But make sure it’s a prenatal class – you want an instructor who knows their stuff when it comes to pregnancy.
• Low-Impact Aerobics: Low-impact aerobics classes can get your heart pumping without jarring your joints. Plus, they’re a great way to meet other moms-to-be!
• Strength Training: Light strength training can be beneficial, but you’ll want to avoid heavy weights and exercises that target the abs.

3. Are there any precautions I should take when exercising during pregnancy?

When exercising during pregnancy, there are several precautions to consider for the safety and well-being of both mom and baby. Here are some key points to keep in mind:

• Hydration: It’s crucial to drink plenty of water before, during, and after your workout to stay hydrated .
• Clothing : Wear loose-fitting clothing and exercise in a temperature-controlled room. Avoid exercising outside when it is very hot or humid.
• Medical advice: Muscle strengthening should be done two or more days per week. However, pregnant women may need extra precautions and should seek medical advice .
• Positioning : During the second and third trimesters, avoid exercise that involves lying flat on your back as this decreases blood flow to the uterus.
• Type of Exercise: Walking, elliptical workouts, water exercises, Pilates, and yoga (avoid hot yoga) are considered ideal exercises during pregnancy. Certain activities, like basketball, downhill skiing, horseback riding, and scuba diving, aren’t safe during pregnancy.
• Frequency: The CDC recommends at least 30 minutes of moderate exercise per day for five days a week.

Remember, every pregnancy is unique, so it’s important to consult with a healthcare provider before starting or continuing any exercise regimen.

Tips for Staying Fit While Pregnant

• Stay hydrated: Drink plenty of water before, during, and after exercise.
• Wear appropriate clothing: Choose comfortable, breathable, and supportive clothing and footwear.
• Avoid overheating: Exercise in a well-ventilated space, and avoid hot and humid environments.
• Pay attention to your body: Stop exercising if you experience dizziness, shortness of breath, chest pain, muscle weakness, or vaginal bleeding, and consult your healthcare provider.
• Modify exercises: As your pregnancy progresses, you may need to modify exercises to accommodate your changing body. For example, avoid exercises that involve lying flat on your back after the first trimester and modify abdominal exercises by performing them on your side.

It’s important to note that each pregnancy is unique, and individual factors such as pre-existing medical conditions or complications may require specific exercise guidelines. Always consult with your healthcare provider before starting or modifying any exercise routine during pregnancy.

These answers are based on general information. It’s important to consult with your healthcare provider for personalized advice and recommendations based on your specific circumstances.

I wasn’t a big fan of the internet back then. Most of my tips and knowledge came from my OBGYN and word of mouth. Fortunately, I didn’t gain nearly as much weight during my third pregnancy as I did with my first two. However, carrying around extra weight from all three pregnancies made it hard to keep up with healthy eating habits consistently.

In 2019, I was able to lose 70 lbs and get back to my pre-baby weight body. My advice to you is this: stay fit while pregnant so you don’t have to get fit later.

Quick Tips You May Have Already Thought About When Staying Fit During Pregnancy

Here are some steps that helped me stay in shape and that are safe for most pregnant women:

• Wear a Tummy Band : In the third trimester, consider wearing a tummy band to prevent your stomach from hanging when the baby drops. I recommend this [Belly Band] from Amazon.
• Exercise Regularly : Regular exercise can help you cope with the physical changes of pregnancy and build stamina for the challenges ahead.
• Eat Healthy : Focus on eating whole foods, lean proteins, fruits, vegetables, and whole grains.
• Stay Hydrated : Drink plenty of water every day.
• Rest : Make sure you’re getting enough sleep. Your body is working hard to grow a new life!

Recommended Products

Here are some products that can help you stay fit during your pregnancy:

• Belly Band: This can provide support for your growing belly.
• Maternity Workout Clothes : Comfortable and stretchy workout clothes can make exercising more enjoyable.
• Workout Ball: This can be used for a variety of exercises to strengthen your core.

Please consult with a physician before taking any advice as I am not a physician. This post is an opinion post based on personal experience and recommendations from reliable sources from the internet.

Remember, every pregnancy is different.

What worked for me might not work for you. but if i can save another momma from going through the same agony i went through, it would be worth it..

And finally , remember this: You are beautiful just as you are . Pregnancy is a journey, and every journey has its ups and downs. It’s okay to have days when you don’t feel your best. It’s okay to struggle with body changes. But always remember that you are creating life, and that is the most beautiful thing of all.

Stay strong beautiful, mommas! You’ve got this!

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Podcast Episode #190

Pregnancy fitness journey (a simple trick to support an amazing recovery).

Pregnancy is a transformative journey, both physically and emotionally, and maintaining a consistent exercise routine can significantly impact your well-being. In this podcast episode, I talked about the numerous benefits of incorporating exercise into your pregnancy fitness journey.

Benefits of Exercise: How Exercise Can Help During Pregnancy and Postpartum

Embracing holistic well-being.

Exercise is not just about physical activity; it’s a holistic approach to nurturing your body and mind during pregnancy and postpartum. A simple exercise routine can be a game-changer, improving mood, reducing stress, and aiding in prenatal journey and postpartum recovery.

Building Physical Resilience

The positive outcomes of regular exercise extend beyond mental well-being. From regaining strength to reducing the risk of medical complications, I emphasises how exercise plays a pivotal role in building physical resilience during and after pregnancy. It’s a proactive step towards a healthier, stronger you.

Barriers to Maintaining Your Pregnancy Fitness Journey

While the benefits of a pregnancy fitness journey are compelling, various barriers can make it challenging for women to stay consistent with their exercise routine. Recognising and addressing these obstacles is crucial for a successful fitness journey.

Time Constraints and Fatigue

The realities of a woman’s life – juggling work, family, and personal well-being – often lead to time constraints and fatigue. The podcast acknowledges these challenges and offers insights into overcoming them by incorporating manageable steps that align with your lifestyle.

Navigating Physical Discomfort

Pregnancy can bring physical discomfort, from nausea to pelvic girdle pain. The host empathises with these challenges, advocating for exercises that are tolerable and tailored to individual needs. It’s about working with your body, making the fitness journey a positive experience. FitNest’s Online Pregnancy Pilates has pelvic girdle pain friendly workouts to support you.

Tips and Tricks to Help Support Your Pregnancy Fitness Journey

With a focus on practicality and enjoyment, here are some valuable tips and tricks to support women on their pregnancy fitness journey, making exercise an integral and enjoyable part of daily life.

Finding Enjoyable Activities

The key is to identify activities you enjoy or can tolerate. Whether it’s a short walk, a quick workout during lunch breaks, or exercises that involve your toddler, finding joy in the process makes it easier to stay committed.

Consistency is Key

Consistency, not intensity, is the secret to a successful pregnancy fitness journey. The podcast advocates for short, regular bursts of exercise throughout the week rather than sporadic, lengthy sessions. This approach ensures that exercise becomes a habit rather than a daunting task.

Involving Your Support System

Enlisting the support of family, friends, and your partner can significantly impact the success of your fitness journey. Communicate your fitness plan, schedule workouts, and celebrate small wins together. Involving those around you not only adds motivation but also turns exercise into a shared, positive experience.

Overcoming Setbacks

Setbacks may occur. Similar to quitting smoking, it’s about starting anew the next day. A temporary pause doesn’t negate the long-term benefits of a consistent fitness routine.

By understanding the benefits, addressing barriers, and implementing practical tips, women can navigate this journey with resilience, ensuring a healthier and happier pregnancy and postpartum experience.

And for those seeking guided workouts, the FitNest Mama platform offers a supportive community and a seven-day free trial to kickstart your fitness journey. Embrace the journey, nurture your well-being, and celebrate the strength of the incredible woman you are becoming.

 ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

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Work Out When Pregnant: Dos and Don’ts of Exercise

E xercise during pregnancy is a great way to help you and your baby have a healthy journey together. Whether you did regular physical activity before you became pregnant or want to start exercising now, there are important things to know about how to work out when pregnant safely.

About Workouts When Pregnant

Talk to your obstetric care provider about exercise at your first prenatal visit. 3 Healthy women are encouraged to get at least two and a half hours of moderate-intensity aerobic exercise during pregnancy per week. However, there are a few conditions in which exercise may harm you or your baby. 1,4 If your OB care provider does give you the green light to work out when pregnant and you were already active before, you can discuss modification recommendations. If you were not physically active before pregnancy, they can help you develop a pregnancy workout routine to help promote your and your baby’s health. 2

If you already have a packed schedule, you may wonder how you can make time to get the recommended 150 minutes a week of exercise. 3 You can get creative and break it up into 30 minutes of activity at least five days a week. If that doesn’t sound feasible, try dividing 30 minutes into 10 minutes of activity three times daily. 3,4

Changes in Pregnancy

As your body undergoes significant changes, your ability to work out when pregnant may require some adaptations due to the following:

This pregnancy hormone helps soften your pelvic ligaments to make room for your growing baby. 2 Relaxin also loosens ligaments in other joints, making them more mobile, which can put them at an increased risk for injury. Try to avoid high-impact jerking movements that may strain your joints. 3

As your baby grows, the distribution of weight in your body changes, causing your center of gravity to shift forward. This can impact your ability to keep your balance when performing certain exercises. 2 To increase your stability and avoid falling, try to move mindfully and perhaps a bit more slowly during your prenatal workout. 3

During pregnancy, your body demands more oxygen. 4 You may notice some shortness of breath performing activities that you could previously do without much effort, such as walking uphill. This is due to an increase in progesterone, a pregnancy hormone that can cause you to breathe faster even in early pregnancy. As your uterus grows, this reduces the space your lungs have to expand, so feeling winded during exercise is common. 5 It is okay to scale back your workout intensity to breathe more comfortably.

The natural progression of pregnancy causes the average heart rate for pregnant women to increase. 3 Your heart must beat harder and faster, even without physical activity, To keep up with your body’s and baby’s oxygen demands. 4 During exercise, your pre-pregnancy target heart rate is no longer helpful in monitoring the intensity of your workout. Your goal is to exercise at a moderate level of intensity, which means you are sweating, but you can talk throughout your activity. 10

Benefits of a Workout When Pregnant

Here are some of the physical and psychological benefits you can gain when you exercise during pregnancy: 2,4,10

• Increased energy level
• Maintenance of or increase in physical fitness
• Less back pain
• Healthy weight management
• Quicker physical recovery after childbirth
• Stress reduction
• Better-quality sleep
• Prevention or relief from constipation
• Possible decrease in risk for developing gestational diabetes or
• Preeclampsia
• Lower risk of Cesarean delivery

The Dos: Workouts When Pregnant

Fatigue during pregnancy can make it hard to want to be physically active. To maintain motivation, you’ll want to choose things you will enjoy. There are lots of ways to work out that are safe to do when pregnant, such as walking, riding a stationary bike, and doing pregnancy exercises like prenatal yoga . 4 But what about other activities?

Can You Run While Pregnant?

If you were a runner before your pregnancy and have talked with your OB care provider, continuing to run should not hurt your baby’s health. 7 If you want to begin running during pregnancy , let your OB care provider know before starting a running regimen. 8

Can You Lift Weights While Pregnant?

If your pregnancy is uncomplicated, strength conditioning with weights or resistance bands can be beneficial during and after pregnancy. Discuss weight lifting with your OB care provider for individualized weight amount recommendations. 9 After your first trimester , try to avoid overhead weight lifting to prevent worsening of lower back discomfort. 1

Can Pregnant Women Bowl?

Bowling is a low-impact activity, and as long as your OB care provider clears you, it should be safe. You may need to modify your form to keep your balance, as your growing belly causes your center of gravity to move forward. Also, remember that loosening joints increases your risk of injury, so bowl gently. 9

What About Swimming When Pregnant?

Swimming is one of the safest pregnancy exercises you can do, and many OB care providers recommend it for their patients who are healthy enough to do so. Swimming gives you the benefit of getting a good aerobic workout while being gentle on your joints and without having the risk of losing your balance and falling. 8

The Don’ts: Exercises To Avoid During Pregnancy

Certain activities are not recommended if you’re looking to work out when pregnant due to their increased risk of causing injury to you and your baby. These include anything that puts you at risk for:

• Getting hit in the abdomen. Examples include boxing, ice hockey, martial arts, and other contact sports. 2,3
• Falling. Examples include downhill skiing, horseback riding, mountain biking, and gymnastics. 3
• Overheating. Examples include exercising outside on a hot and humid day and “hot yoga” or “hot Pilates.” 3,4
• Experiencing extreme changes in pressure. An example would be scuba diving. 2
• Exercising at a high altitude. An example would be hiking above 6,000 feet if you don’t already live at a high altitude. 3

If you are uncertain if a specific workout is safe when pregnant, check with your OB care provider before trying it. Also, tune into your body. If you don’t want to work out on a day you had planned to exercise, it’s okay to rest and conserve your energy. 2

When Can You Work Out Again After Giving Birth?

After delivery, you and your OB care provider can discuss when it is safe to resume workouts. If you have an uncomplicated vaginal delivery, it may be as soon as a few days after giving birth if you are feeling up to it. If you have a C-section, you may need to take things more slowly, as this is a major abdominal surgery, and your body will need more time to recover. 4

Gradually increasing the intensity of exercise is vital postpartum . Physical activity postpartum has been shown to decrease the incidence of postpartum mood and anxiety disorders like postpartum depression . Physical activity is also encouraged in lactating women and should not affect your milk supply. 10

If your OB care provider has given you the go-ahead, regular exercise during pregnancy is a great way to take care of yourself and your growing baby. Try to choose low-impact activities that you enjoy and make modifications as needed. This may mean reducing the intensity of your pre-pregnancy workouts or slowly building up your activity level if you weren’t physically active before pregnancy. 4 When deciding how to work out when pregnant and achieve the recommended two and a half hours or 150 minutes a week of exercise, make it fun, be safe, and appreciate what your body can do.

Three and a half years on from the birth of my daughter I decided to put together my pre-natal fitness blog. I documented my quest to stay fit and healthy during my pregnancy via written pregnancy blogs and videos. The information in this pregnancy blog was updated in September 2020 (e.g. to ensure links to external information are still accurate).

By the way, I know there are loads of pregnancy blogs out there, so thanks for stopping by to read mine! (You can also feel free to leave a comment in the box at the bottom of this post and let me know about the best pregnancy blogs that you’ve found to help you on your journey).

It has certainly been interesting reading through and re-watching these pregnancy fitness blog videos. By sharing my pregnancy blog I hope you will be inspired to continue to be as healthy and fit as you can manage…and enjoy the journey along the way.

Although I am a qualified and experienced fitness practitioner, none of this was intended to be prescriptive. For me it was more about sharing the ‘raw’ me and sharing the fact that I am a real human with challenges just like you.

Before we continue, if you’re pregnant now you might want to grab my free pregnancy workout program which uses your own body weight and resistance bands. Resistance bands are a cheap, lightweight piece of kit that you can carry anywhere. The workout pdf has been put together to provide you with safe exercise options during pregnancy. Just click the link below to grab yours!

I will warn you now that this pre natal fitness blog is LONG. It wasn’t designed to be consumed in one go! If you are pregnant and are interested in following my healthy pregnancy blog, I suggest you bookmark the page. That way you can come back and check out my vlogs and other information as and when you want to, or when they seem relevant to you.

My week 40 pregnancy blog post is written in full at the bottom. If you have ever been 40 weeks pregnant before you might understand that I didn’t really feel like doing a video update at that point! So here we go…

(This post includes affiliate links for which I may earn a commission at no extra cost to you should you make a purchase)

Pregnancy blogs week by week | Pregnancy fitness week 5

Welcome to my first pregnancy blog – week 5! Ok, so who else knew they were pregnant around only a week after conceiving? I’m very sensitive and aware of changes going on inside my body. Hence I was already feeling a bit gross at this early stage! Check out my first pre natal fitness vlog by clicking on the picture below.

Pregnancy blog week by week | Pregnancy fitness week 8

Aah, so here comes the example of sharing my true, authentic self with you. I’ve always made a point of being ‘real’ with my readers. I believe I can help more people by sharing the fact that I have challenges, just like you do. You might look at a video like the one I share next as something negative for a health and fitness practitioner. You may think that I need to be close to ‘perfect’ in terms of the choices I make. That is fine if that is your belief.

The reality is that we all have challenges. Some are willing to put them ‘out there’ in order to help others realise that everyone is human. Others prefer to hide behind a ‘brand’ they’ve created for themselves and their business. I’m part of the former group.

It’s certainly important for me to ‘walk the talk’ in terms of leading a fit and healthy lifestyle. However I will always be real about my challenges. This four week period is a special one in that it has been extremely different to any other four week period in my whole lifetime. Maybe some of you who also experienced severe morning sickness will resonate with it.

Looking at the overall picture

I remember at this stage of my pre natal fitness journey that I was feeling somewhat guilty about some of the food choices I was making. Like every woman I wanted to be as healthy as I could to give my baby the best chance of being healthy too. However there seemed to be very little I could do to stop myself being sick except from sucking on a sweet.

My partner reminded me that this time period was but a small part of my overall life. The decisions I had made to support myself with nourishing food and exercise choices up until this point of time counted for a lot. You could say I’d prepared with a pre pregnancy workout and healthy food regime for a number of years prior to conception.

My pre pregnancy fitness and health status was very good and I knew this would help me during pregnancy. I knew the morning sickness and subsequent food choices was a temporary thing and that I’d feel better in the coming weeks.

The picture probably says it all, but if you want to listen to my week eight pre natal fitness vlog, just click on the video below.

Staying fit during pregnancy blog | Pregnancy fitness week 13

Things start to settle down a bit at this point. That first trimester really is tough for many women on a number of levels.

Throughout this pregnancy blog you’ll learn that I found it difficult to maintain the exercise that I was doing prior to becoming pregnant. This is to be expected with all the major changes that come with getting ready to produce a little human.

However, you will find many examples on the internet of women who somehow manage to keep doing what they were doing prior to getting pregnant. I ran my first full marathon only a few months before I got pregnant. However, I found that running, even a little bit, didn’t work for me at all while I was pregnant. I had to significantly change my exercise routine , but I always got out and continued with what I could do safely and without putting immense pressure on myself.

One of my friends on the other hand continued running right up until she gave birth. Just remember that everyone’s journey is different. Comparing yourself to others pays no respect to what is going on in your own special, unique body. So be kind to yourself. Click on the video below to listen to my week 13 pre natal vlog.

My fitness journey blog | Pregnancy fitness week 17

Maybe by this point you will realise that I’m not one of those women who just glide through pregnancy! You know, all glowing and feeling wonderful! But hey, at least I’m smiling:)

In my week 17 pre natal fitness video I talk about some of the pregnancy books that I read. I’m a bit of a ‘book worm’ so after the 12 week mark I started to look for books on pregnancy that would fit with my general philosophy. For me, that involved selecting pregnancy books that would embrace my focus on a natural pregnancy and childbirth.

I know that nature takes choices out of our hands sometimes, but that still wasn’t going to stop me from reading books that aligned with my beliefs. I chose the best pregnancy books I could find. For me these were ones centered on yoga and meditation. They also all embrace pregnancy and child birth for the natural processes they are.

If you’re looking for books to read during pregnancy and you resonate with a natural way of living, you might be interested to read these.

Click on the video below to watch my week 17 update.

Prenatal yoga classes | Pregnancy yoga dvd amazon | YouTube pregnancy yoga

At this point in your pregnancy you might be really starting to ‘feel pregnant’. You might be looking for some pregnancy exercise classes to help maintain your pre natal fitness. Have a look around and find out what’s in your area. Alternatively, you could try a pregnancy workout dvd or pregnancy yoga dvd. If you want to get a prenatal yoga DVD, Amazon has a good collection .

Even easier than going to the hassle of purchasing a pregnancy exercise DVD is the option of going online. Youtube is full of pregnancy-specific exercise classes. Just make sure that the instructor has some credibility and expertise before diving straight in. Ultimately, make sure that you communicate with your primary care team regarding what will be safe for you as an individual.

If you’d like to try something online, I put some very simple yoga postures which are suitable for a straight forward pregnancy. I have erred on the side of caution with these, so they are pretty gentle. These weren’t put together until I was 36 weeks pregnant, or maybe even 38 weeks. I wanted to make sure they would be doable for me at that stage.

Many women are still bouncing along at 36 or 38 weeks pregnant. I was waddling and doing very little, but these still worked well for me. Please do remember to check with your midwife, or whatever health professional you are most closely working with, before deciding if they are right for you.

You can grab my free yoga postures pdf here .

Fit Pregnancy Blog | Pregnancy fitness week 20

In my next update I share the usual about what I’ve been up to both fitness and nutrition wise. I never really got into doing prenatal exercise classes. I joined in with regular workout classes but I had a good understanding of what to avoid and how to modify exercises. For example, when attending the pump classes I mention, I would put my bench on an incline for chest and tricep presses. This is a safer modification than keeping the bench flat.

I would have gone to some pregnancy fitness classes but there weren’t many to choose from that fitted in with my timetable. If you pregnant and you are going to attend workout classes make sure you talk to the instructor about modifications. If possible, choose prenatal workout classes because they will be specific to your needs. When no specialized classes are available, ensure you select a class that is appropriate for your ability the stage you are at with your pregnancy. Now is not the time to be taking on brand new forms of exercise.

[Side note: during my second pregnancy five years later I put together a number of pregnancy fitness videos , which are available to watch (and do!) for free on YouTube. Jump onto my YouTube channel , click on subscribe, and then also click the bell icon so that you get notified about holistic health and fitness videos that I add in the future. If you want to save or try any of the videos now, here are some of them for quick reference:

Keep your fluids up, be careful not to overheat, and listen to your body. Realize that you might feel different every day, so you need to make appropriate decisions based on your current situation. By the way, at this point in your pregnancy, you might want to check out these great ideas for pampering yourself xx

Diastasis recti

Also known as ‘abdominal separation’, diastasis recti is what I talk about in the second part of my week 20 pre natal fitness video. As you will hear, I was a little surprised to learn that I was experiencing this at only week 20. Listen to the video to hear about how I could feel my insides pushing through! That’s how it was determined that I was experiencing diastasis recti symptoms.

Blogs about pregnancy | Pregnancy fitness week 24

Enter the first stages of sleep challenges! Not only for new mothers, but also for moms to be! Sheesh, I mention a two hour nap on this one…I can barely even remember those days when I had more choices to make with my time!

Are you still looking at books for pregnancy? At the beginning of this vlog a photo of a book that I read during this part of my pregnancy pops up. However, I don’t mention it in the video. It’s called “ Birthing from within “. There are so many books for pregnant ladies out there. I’m just sharing the ones that resonated with me.

Fitness journey blog | Pregnancy fitness week 28

There’s a lot going on with my body by this point! I’m still managing to stay active but as you will hear I’m quickly learning my new limits. Every day is different. Some days I walk up to two hours; and on others 20 minutes is plenty.

Listening back on this I remember the pain in my pubic bone clearly. It stayed around for some time. I have ongoing challenges with my back still to this day. I’ve been very careful about listening to my body along the way, and looking after it as much as possible. Backs are complex structures though and a certainly a lot has changed in mine during and post pregnancy. I will continue to work on strengthening it! As I mentioned at the beginning of this pregnancy blog, I’m human too. Even though I’m a fitness trainer I still have my own health and fitness challenges. I have simply gained some knowledge and skills along the way to be able to help others reach their goals.

Click on the video below to hear about what was going on at my week 28 pre natal fitness update.

Natural pregnancy blog | Pregnancy fitness week 32

Getting close now! Book worms, this is the book featured at the start of the next video. I don’t talk about it in the video.

In my week 32 pre natal fitness vlog I talk about the ways in which I manage the back pain I have been experiencing. One of those ways was by wearing a pregnancy back brace. As you’ll hear in the video I didn’t know how to wear it properly at this point in time. The physio ordered it for me but she wasn’t available when I went to pick it up, and I couldn’t get an appointment with her.

Now it’s four years on and I wonder to myself why the heck I didn’t just google “how to put on a pregnancy back brace”. Because Google tells me pretty much anything I want to know. Gee, I only would have had to look at a picture of a lady wearing one and I would have been able to figure it out. Maybe my ‘baby brain’ was kicking in already at this point?!

I learned something new today!

I was totally wearing it wrong. Never (until this day) did I figure out that one part of it is supposed to go ‘over’ the bump. Well, if there’s ever a ‘next time’ I will know what to do. Also, I am feeling quite chuffed that I learned something new today! Of course I wouldn’t have run into this problem if I had have purchased one online and been able to read the instructions that came with it. However at the time I wanted to do things through the guidance of a professional. The one I picked up from the physio didn’t have a box or instructions with it, nor anyone available to help me!

Pregnancy journey blog | Pregnancy fitness week 36

Wow, it’s all happening now! Watching back on this one four years later makes me feel very excited! Stocking up the spare freezer in our garage was truly one of my best ideas. It allowed us to relax more in the first couple of weeks following the birth. We didn’t have family where we lived so these freezer meals kept us going for a few weeks until we headed north to spend time with family.

It was interesting to hear me talk about Mr Ono and the amazing treatment he provided for my back. I went to see him a couple of times in the post natal period, but then stopped going because he wouldn’t stop talking about my belly, which was still sticking out! But that’s all part of the post natal journey, which we will get to in due course.

As mentioned at the top of this post, this week 36 pre natal fitness vlog is my last one. I was still around at week 40 but I truly did not feel like talking to a camera at that point in time! But before we get to that, here’s the week 36 pre natal fitness vlog.

One of the pregnancy books I read during this part of my pregnancy is listed below. I can’t find the other one to link to.

Pregnancy fitness week 40

Here it is – the full written version of my week 40 pre natal fitness blog.

With the due date only two days away and definitely feeling like I’m about to pop, I thought I’d get one final pre natal fitness blog in.  Let’s just say there are a few signs that baby will likely arrive in the next few days, rather than later! [four years on note: I was right – bubs arrived pretty much right on time].

Umm, I can’t even walk now

My fitness has been an ongoing struggle over the past four weeks, but especially over the last two, since I’ve been on maternity leave!  I have had every intention of using my newfound free time to go walking, continue practicing yoga, and to go swimming.  But it seems that every day my belly is growing and my body is being forced to adjust to doing less.  Over the past two weeks, walking has sometimes been out of the question, mainly because I seem to get a random pinched nerve around my left hip.

Swimming is really uncomfortable, as the slight rolling motion of my body as I take a breath makes my stomach sore and it feels as though my insides are being pulled in every direction!  So sometimes when heading to the pool I just relax in the spa instead!  And finally, even the yoga, the thing I’ve been doing most consistently throughout pregnancy, is too uncomfortable to do most of the time.  I just feel like my stomach is wrenching at skin, muscle and other tissues in most positions, and especially when changing positions.

It seems ridiculous that I can’t enjoy these basic exercises, but I guess that I’ve put on just under half my original body weight, and it’s not exactly evenly distributed over my body!  It’s been quite an adjustment for my small frame.  So again, I’ve just been doing what I can and sometimes that is just a few simple exercises with a resistance band , or some gentle stretches.

The freezer is prepared!

What I have been proud of in the health arena is that I have achieved my mission of filling our spare freezer up with healthy meals to get us through the first few weeks without having to cook.  For my baby shower I asked for people not to buy presents, but of course they often still want to do something. Therefore I suggested that I would really appreciate a healthy homemade vegetarian meal (having been vegetarian for more than 10 years).  Here are the meals I ended up with, as well as healthy snacks for when we have visitors coming over.

Tofu, apricot and banana curry – 1

Cannellini bean patty mix – 3

Ratatouille – 5

Carrot and lentil dahl- 2

Vegan Lasagne – 2

Mexican cheesecake – 2

Pumpkin and chickpea casserole – 3

Vegetable and bean chilli – 2

Pumpkin Soup – 2

Quinoa and Lentil loaf – 2

= 24 Meals!

Apricot and ginger bites

Protein balls

Protein Slice

Potato Savouries

So I’ve been feeling very pleased with my efforts and grateful for the meals that others have contributed.

As it stands, I have 33.5 cm I want to lose from my waist after the birth, in order to fit back into my pre-pregnancy clothes!  I would have 19.1 kg to lose to get back to my pre-pregnancy weight, although I’m not as concerned about what the scales will say, and I imagine that whilst I’m breastfeeding I might have a bit of extra weight on the boobs!  I’d also like to gain a kg or two of extra muscle to what I had before.  I’m aware that this will take some time, but I look forward to sharing the ‘other side’ of my fitness journey with you.

If you enjoyed reading about my pre natal fitness journey, I’d love for you to leave a comment below. Tell me a bit about your own pregnancy journey or about some of the other pregnancy blogs you are following!

Next, you may want to read about my home birth story and postpartum fitness blog . A couple of others that you might want to bookmark for later are these  essential self care tips for new moms  as well as  these awesome ideas  for a successful postpartum exercise plan. If you’re a mom and you think you might be suffering from postpartum incontinence, find if you’ve got it and what to do about it .

For some online fitness advice , try my physical fitness blog category. You can also check out other blog posts from my healthy moms category .

Disclaimer: This article contains affiliate links. This means that if you make a purchase after clicking on one of these recommended service provider links, like an insurance broker, or a travel agent, I may earn a commission – at no extra cost to you. [For my full disclosure, please see my  DISCLAIMER page].

Did you enjoy this blog? Have you been inspired by any of my other content such as my social posts or videos? Did you know you can now ‘Buy Me A Coffee‘! Just click the button and express your gratitude however you see fit.

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How about sharing your own thoughts?

What actions might you take next? What questions do you have?

Leave a comment below to let me know what you think of this post.

11 Comments

Thank you for this blog, this is one of the best blogs that I have read

Thank you for the article. You are an inspiration to us all.

Thank you ?☺️

During pregnancy you should have to consult your health care provider whether you would be safe if you are about to take up physical exercise. You can also have aerobic activity during pregnancy. These would reduce the complications as well as back pain during pregnancy.

Thanks for your comment Mouna, and for the reminder for pregnant women to consult with their health care provider before undertaking a fitness regime during pregnancy.

Nice to read from you. The texts provided here regarding workouts for pregnant woman is very informative. I run a company where there are many women workers. I will suggest to them these tips you provided here.

Thanks and I’m glad you found the post useful:-)

Wow! What a comprehensive and useful post! Will definitely share with my pregnant health coaching clients. Thanks.

Thanks Debra! I hope it will help inspire others to stay as fit and healthy as they can during pregnancy:)

Thanks for sharing this, I’m a new mom-to-be and pregnant for 28 weeks. My journey on my pregnancy is quite tough but this inspires me, I wish to follow your healthy tips mentioned here and stay fit.

Thanks for your message. As you will have observed, I found pregnancy really tough too. I hope there’s something in there to help you. It’s a beautiful experience, which at the same time comes with many challenges for some women. Wishing you the best x

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5 Tips for Setting Health & Fitness Goals During Pregnancy

• Monday, January 22, 2024
• Reviewed by: Ali Macy - MS

Taking care of your health and well-being during pregnancy is not only beneficial for you but also for the developing life within you. While it's important to listen to your body and consult with your healthcare provider, incorporating health and fitness goals into your pregnancy can contribute to a smoother pregnancy, easier labor, and a faster postpartum recovery.

Tip #1: Set Realistic, Flexible Goals

It’s important to remember that your goals during pregnancy will probably look a little different than your goals before pregnancy. Fatigue, changing center of gravity, food aversions, and other factors mean you may need to modify exercise expectations and food choices.

Rather than hitting lift PRs or specific aesthetic goals, shift focus to health and longevity-focused goals. 

Health Goals During Pregnancy Examples:

“Move my body everyday day”

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How you feel during pregnancy changes from day to day, so set goals that allow you to adjust expectations accordingly. Instead of “strength train for an hour 5x/week,” set a goal with flexibility to choose movements that feel best for you.

“Eat protein with every meal and veggies with two meals each day”

Instead of hitting a certain macro prescription, focusing on a few key nutrients may feel more realistic. We have a great goal-setting section and lots of pregnancy nutrition info in this Quick Start Guide to Pregnancy Movement & Nutrition .

Tip #2: Work With an Experienced Trainer or Follow a Program

There is a lot of conflicting information and misinformation about training during pregnancy. Reframing “progress” also takes time and grace so it can help to have a Trainer or Pregnancy Specific Program to follow as you make adjustments that will help you achieve your pregnancy fitness goals.

A Trainer or program also takes the guesswork out of your fitness routine, can help you be efficient with your workouts, and will hold you accountable to keeping up with them. You can get 20% off The MINT Prjct’s Pregnancy Fitness Program by using code WAG at checkout! 

Working Against Gravity also has Coaches specializing in Pregnancy and postpartum Nutrition that can help you set nutrition goals for pregnancy. Use code MINT to get $50 off your first month of 1-on-1 coaching!

Tip #3: Celebrate Small Wins

Recognize and celebrate your achievements, no matter how seemingly small. Whether it's completing a prenatal yoga session or reaching a fitness milestone, every step forward is amazing when you’re growing a tiny human inside of you.

Celebrating small wins will also help you stay motivated! Rather than setting huge goals that seem far off and unachievable, breaking them into smaller stepping stones keeps you building momentum as you move toward the next one.

Prioritizing your health and fitness during pregnancy is an investment in your well-being and that of your growing baby. Setting realistic goals, choosing movements that feel right for you, and monitoring your progress will help you confidently navigate this transformative journey. 

Remember, it's not about achieving perfection but about nurturing a healthy and balanced lifestyle that supports you and your baby throughout this incredible chapter of your life.

Tip #4: Write Them Down But Be Flexible

Changing your goals or deciding a goal isn’t right for how your pregnancy progresses doesn’t mean you’ve failed. It means you’re paying attention to what your body needs at this point in your journey.

So, when you’re writing out your goals, leave room for tweaks. You can even think about setting goals by trimester as your body and how you feel change throughout your pregnancy. 

Tip #5: Create a Support System

Having people who know your goals can help you stay motivated and accountable to them and encourage you when you need to tweak those goals.

Pregnancy already has challenges, and you may not feel 100% like yourself. Setting goals is a great way to help you keep your health in mind, but setting the right goals can help make the process motivating and inspiring.

We’re here for you! Reach out to Working Against Gravity for nutrition coaching or The MINT Prjct for all your pregnancy fitness needs!

Jess is the Director of Marketing at The MINT Prjct, Certified Personal Trainer & Nutrition Coach specializing in Pregnancy & Postpartum, and Mom to a 9-year-old daughter, Mila. She brought 11 years of experience in Digital Marketing to her role at The MINT Prjct and is passionate about their mission of helping women experience a healthy and happy pregnancy and postpartum fitness journey.

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My Pregnancy and Postpartum Fitness Journey – From Belly to Body

• Paloma Crosby
• March 18, 2024
• Fitness , Progressive Overload , Training Techniques

Pregnancy is definitely a period of transformation. This period is characterized by excitement, fear, anticipation, and many changes – physical and mental.

For many women, physical activity during and after pregnancy means the unknown, and some of them are scared of it. For me, this was an opportunity to better connect with my body mentally and physically.

Fitness and Nutrition During Pregnancy

Like many women, I was afraid even though I was a pretty active person before I found out I was pregnant. I started my studies in the field of exercise and nutrition during pregnancy in the first trimester due to a lack of information, misinformed doctors, and trainers.

My greatest concern was gestational diabetes and ceasing exercise because I had issues with insulin resistance a few years prior. Naturally, there are a few things an expecting mom should be aware of before continuing her training. It is crucial that you speak with your doctor and that they verify the pregnancy is normal before you continue your routine of physical activity.

Persistence Through the Challenges of Pregnancy Training

This was a challenging time for me to exercise. I had no support because nobody in my environment knew enough about pregnancy fitness. I made all of my decisions based only on intuition. My partner was the only person who gave me support. My trainer was among the people who misunderstood me, along with my parents, sister, entire family, and friends.

I am a very stubborn person by nature, and I felt that the training had more positive than negative influence on both me and the baby. My mother used to accompany me to the gym so she could watch me perform the exercises. Even though I was under a lot of pressure, exercising allowed me to escape reality. In that one hour at the gym, I was working on the brain-body connection .

When I entered the 6th month of pregnancy, they kicked me out of the gym where I trained because they didn’t want to bear the ‘’consequences’’. I didn’t let any of that upset me, though.

Rather than giving up, it provided me the motivation I needed to launch my Instagram account and begin educating people about the advantages of exercising while pregnant. I heard a lot of hateful remarks about how it would hurt my child and other things, but I felt I was doing the right thing.

            View this post on Instagram                         A post shared by Anja Stanković Stamenković (@sstankovic.anja)

Benefits of Training During Pregnancy

• Physical activity improves mood. They help reduce feelings of depression and anxiety during pregnancy because endorphins are released during training.
• It reduces the risk of gestational diabetes.
• It helps in balanced weight gain.
• Improves circulation.
• It helps in reducing pain. It will never happen that your back hurts if you have regular physical activity.
• Encourages faster recovery after childbirth.

Nutrition During Pregnancy

It doesn’t matter if you are pregnant, working out, etc., be aware that nutrition is still 80% . The most important thing that women should know is that they should never eat for two. This misinformation has led many women to excessive obesity during pregnancy , and even to some health problems.

We should all remember that we are much stronger than hormones, whether we want to admit that or not. It is easy to convince ourselves that we eat twice as much during PMS, and even easier that we can eat whatever we want and as much as we want during pregnancy. We are convincing ourselves that everything we eat, our baby also eats.

However, when you think about the fact that the baby weighs 3-4 kg on average, and the woman gains 20 kg more, you realize that this is not the case at all. Therefore, it’s very important how we feed ourselves during pregnancy .

However, this was easy for me. I changed my habits and started eating healthy long before pregnancy and I understood that I should maintain them during this phase as well.

With a balanced diet and training, I gained normal weight, I had no risk of gestational diabetes or hypertension . The secret to a balanced diet without overeating is a good breakfast. If you start the day right, everything will be good for you by the end of the day. The most important thing is to keep the blood sugar in balance without sudden drops and jumps.

Because when it comes to that, we immediately reach for carbs and sweets. Believe it or not, I was a pregnant woman who never ate a pancake during my pregnancy. My family used to buy me sweets I love the most just so I would eat them. And I can’t lie, I used to eat for example one piece of chocolate or one piece of cake.

But the key is in the balance. If our meals and days are balanced, one chocolate does not mean anything. My goal was a healthy baby without a predisposition to obesity.

How Did Fitness During Pregnancy Affect Me?

I was much more relaxed and happy. My body did go through a lot of changes, but I gained only 15kg during the whole pregnancy. I maintained my muscle mass, I had no problems with gestational diabetes or hypertension.

The only “bad” thing is that women who train and do squats during pregnancy, strengthen the pelvic floor and may not give birth on the due date . But that is nothing compared to possible potential health problems.

How Did Pregnancy Fitness Affect My Baby?

Luka is 9 months old, he is walking, doing squats, and doing everything that I did during the whole 9 months. His motor skills are excellent. Believe it or not, what the mother does and how the mother feels while the baby is in the womb are strongly related.

Increased secretion of happiness hormones during and after training had a positive effect on the baby in the sense that Luka never really cried. He is slim, there is no risk of increased fat cells in his body because I took care of my health.

Postpartum Journey

I thought that pregnancy would be the most difficult period for me, but the postpartum period was the most difficult. I gave birth by cesarean section and when it comes to recovery, I had no major problems. I got up after two days, and I was able to do squats after 5.

When you want to return to the gym it’s important to consult your doctor . When you search the internet and even when you ask some doctors, they will tell you that women should take a break from training for at least 3-6 months after a cesarean section.

At first, when I heard that I was so depressed. I remember I thought I could survive the first 40 days, but 3-6 months, oh that period is way too long. For the first 40 days, I was active. Each night we went for a walk, but that was all.

I kept up my healthy diet, especially now that I’m nursing a child. I did not overeat, even though breastfeeding uses 500–700 calories per day . I only consumed foods high in protein because it is a more nourishing nutrient than fat or carbohydrates. In this manner, I could eat frequently but in small portions.

Once 40 days have passed, the first thing you need to do is schedule a visit with a doctor to confirm that everything is fine with your body. This time, the doctor is the only person who can permit you to train. I was happy that everything went back to its place and I went to the gym on my 41 postpartum day.

I didn’t expect that, but my body was very exhausted. During my pregnancy, some people told me that I would have more strength after giving birth and that everything would immediately return to its place, and I was honestly disappointed when I realized that this was not the case. There is no magic trick that can make everything go back to the way it was.

Fitness Challenges During Postpartum

The biggest challenge was diastasis. Diastasis recti is a condition that occurs when the tissue between your abs – stretches or tears in the central vertical line. It is most often a consequence of the growth of the uterus and occurs in most women during pregnancy or after childbirth.

I had diastasis recti during pregnancy and I knew that I had to close it first before starting with classical training. You can close it with breathing exercises and core strengthening. It is very important to close the diastasis before the start of training to avoid an umbilical hernia .

Considering that I returned to the gym after 40 days, I knew what I had to do. The first step was to close diastasis. I did light exercises for full body and exercises for diastasis . After 3 months, I closed it, strengthened it, and continued with a stronger training intensity.

I honestly do not recommend this to anyone because, as I have already mentioned, it takes time for our organs to return to normal.

I took it lightly because I realized that I had the strength for more intense training. Therefore, I continued to behave in the gym as before pregnancy. This caused my diastasis to open again and this time it was worse than before. I am now 9 months postpartum and I am still working on closing the diastasis.

This is exactly why I say that it is very important that you take the return to physical activity seriously, no matter how strong you seem to be.

Another thing that surprised me was my pulse. If you were able to train before and have your heart rate not exceed 120 after training, now you just have to know that this is not possible. The first workout after giving birth, although it was too easy, my heart rate went up to 190.

Of course, with more regular training, that changed, but this is an indicator of why you shouldn’t push yourself and do something beyond your capabilities. As already mentioned, our body is recovering and it is important to understand that it needs time.

Nutrition During Postpartum

My diet hasn’t changed much. I am breastfeeding my baby and the most important thing for me is to get all the necessary nutrients and minerals so that my milk is as healthy as possible for Luka. I eat protein-rich foods and drink Herbalife shakes for breakfast.

In the first 6 months after giving birth, I lost 11 kg, and the most important thing is that I feel great. I have a lot of energy because I eat everything my body needs through breakfast.

I eat about 180g of protein a day , drink plenty of water , and have regular meals . The most important thing is to eat 5 times a day and have a schedule: breakfast, snack, lunch, snack, and dinner. Especially women who are breastfeeding. Our body needs fuel to survive the day, and if you are also responsible for another being’s lunch, you must take in quality food.

It is difficult to plan and prepare meals with a baby, I know that. From day one, I made it my goal to be my priority. If the mother is well, the baby will be too . My advice is that everyone should prepare easy and healthy meals. And to eat as soon as feel hungry!

Babies teach us that we should eat every 2-3 hours. Luka now eats solid food and I try to pass on healthy habits to him as well. While it’s important to be physically active, it’s even more important to take care of ourselves on the inside.

I achieved a good result after childbirth with frequent physical activity and a balanced diet. However, this is just the beginning. I want to educate other people that it is easy to lead a healthy life. Much easier than facing health problems. My wish is to close the diastasis forever, be even more active, and help pregnant women and mothers during the recovery period.

At first, it was difficult, but I understood it as if I was an example and an authority for my child. Since I want the best for my child, I just want the best for myself. Therefore, I need to act accordingly.

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The Best Postpartum Workouts to Ease Back Into Fitness

Your workouts may be different now, but you can come back stronger than ever in your own time.

By Amy Gurvitz , Team Peloton • Updated March 21, 2024

Benefits of Postpartum Workouts Arrow

Getting Started with Postpartum Workouts: When and How to Begin Arrow

Postpartum Exercises to Avoid or Approach Carefully Arrow

Postpartum Exercises to Consider Arrow

Postpartum Exercise Guidelines Arrow

Other Things to Keep in Mind When Easing Back Into Fitness Arrow

How Long Will It Take to Return to Pre-Pregnancy Fitness Levels? Arrow

The Takeaway Arrow

Everything changes after giving birth, from the amount of sleep you get (a little) to the loads of laundry you do in a week (a lot). Another thing that’ll change: your body, which has already undergone a major transition over the past nine months. It may take six weeks, or it may take six months, but eventually, you’ll get the hang of your “new normal” and feel ready to restart your exercise routine with postpartum workouts.

Like everything else, your workouts will be different than they were pre- pregnancy , especially at the start. You’ll need to stay patient with your progress—and maybe even redefine what “progress” looks like to you—and learn to tune into your body to know what it needs in the moment. But that certainly doesn’t mean you can’t come back stronger than ever. 

We turned to Peloton instructor (and mom) Robin Arzón and Heather Irobunda, MD, board-certified OB-GYN and Peloton Health & Wellness Advisory Council member, to learn more about the benefits of postpartum workouts, as well as guidance on when you can start working out after giving birth and other helpful postpartum workout tips.

Benefits of Postpartum Workouts

First, let’s get one thing straight: The goal of any postpartum workout is not to “get your body back” or “bounce back” in any way. Your mental and physical health are so much more valuable than a number on a scale or the way your clothes fit. Rather, with the right mindset, your postpartum workouts can make you a stronger person and a stronger parent. 

With that in mind, the benefits of postpartum workouts include:

Increased abdominal strength: Postpartum exercise helps strengthen your abdominal muscles, notes the American College of Obstetricians and Gynecologists (ACOG), which have been stretched and pulled apart during pregnancy.

Boosted energy levels: Exercise increases energy —something every parent can get behind. Similarly, multiple studies have found that exercise improves sleep quality or duration, making a strong argument that sleep-deprived new parents can benefit from prioritizing movement.

Improved mental health: Postpartum workouts can also do wonders for your mental health. Research has found exercise is effective in reducing symptoms of postpartum depression and stress . 

More me-time: Carving out time to exercise—even if it’s just 10 minutes —also helps you take time for yourself, prioritizing your own needs and alone time. Exercise just might be the mental reset you need during a difficult day juggling all your responsibilities.

Getting Started with Postpartum Workouts: When and How to Begin

First and most importantly: Your doctor is ultimately the final word on when you can start working out postpartum, so talk to them first about your timeline. Every person’s recovery will be different, so don’t rush back into your workouts before you’re really and truly ready. 

With that in mind, here’s what experts and medical professionals want you to know before starting your postpartum workouts:

1. In General, Wait Six Weeks After Delivery Before Resuming Intense Exercise 

“We usually recommend waiting at least six weeks before starting any intense physical training after a vaginal or cesarean birth,” Dr. Irobunda says. “This gives your body enough time to recover after the birth. Especially with C-sections or deliveries that resulted in vaginal tears, we want to give time for those to heal properly before starting intense physical activity.” 

But of course, everybody and every situation is different—so check in with your doctor about whether or not that time frame is appropriate for you specifically.

2. Pay Attention to Your Pelvic Floor and Abdominal Muscles

Before you do anything else, you’ll want to understand the importance of your pelvic floor. Your pelvic floor is a group of muscles that rest between your pubic bone and your tailbone. They support the major organs in your pelvis (think: your bladder, uterus, bowels, and more), stabilizing them and keeping them in place as you move around. 

You can thank the pelvic floor for being able to hold your pee until you reach a toilet and for boosting blood flow to assist contractions during sex or childbirth. (So yes, it’s pretty crucial.) During pregnancy, your pelvic floor muscles are working overtime to support the child growing inside of you—and once you’ve given birth, they’re stretched and weakened. 

Your ab muscles also get stretched during pregnancy. In some cases, your rectus abdominis muscles (aka your six-pack ab muscles) may separate during the postpartum period, a condition known as diastasis recti that can cause symptoms such as coning when you flex your abs, pain during sex, lower back pain, incontinence, and general weakness in your core.

Talk to your doctor if you experience any signs of pelvic floor dysfunction (like pelvic pain or incontinence) or diastasis recti (like pain, softness around your belly button, or difficulty lifting objects). 

3. Consider Your Delivery Method

Your delivery method impacts when and how you should start your postpartum workout plan. If you delivered vaginally and had a healthy pregnancy, you can start gentle movement again a few days after birth (or whenever you’re up for it), according to ACOG . Starting with pelvic floor exercises is a good place to begin, since vaginal delivery puts pressure on the pelvic floor and you’ll need to strengthen those muscles in response. Prioritizing the pelvic floor muscles can also help with common post-birth symptoms, like incontinence.

If you had a C-section, you’ll need more time for recovery. (You’ve just had a major surgery, after all.) Work together with your doctor to map out the right exercise timeline for you. You likely won’t be able to lift anything heavy for several weeks. And, again, because a C-section is a major abdominal surgery, you’ll have to stay away from intense core exercises such as weighted crunches, Russian twists, or woodchops. Consider working with a physical therapist to rebuild your core strength gradually and safely. And as with after a vaginal delivery, you’ll also need to prioritize pelvic floor exercises.

4. Check In with Your Body and Mind First

So, how do you know when you’re ready to exercise? The key is listening to your body and your mind. Once your doctor gives you the OK, ask yourself the following questions before starting your postpartum workouts:

Are you excited and eager? If you’re genuinely looking forward to restarting your workout routine , consider that a great sign it’s time to begin. On the other hand, if you’re feeling overwhelmed or have a sense of dread at the thought of unrolling your yoga mat or starting a walking workout , give yourself grace and a little more time.

Do you feel rested enough? We get it—that’s probably not a question to ask new parents. However, if you’re feeling totally drained and the idea of a 20-minute workout seems impossible, you may benefit more from resting than from pushing through.

Do you have a support system in place? Whether it’s a partner who can watch the baby by themselves for an hour or a childcare provider who comes a few times a week, having a strong support system is key in managing the logistics of working out in your new everyday. A support system—especially other parents—can also sympathize with you or offer advice about fitting in postpartum workouts.

Do you feel emotionally strong? Having a baby is a whirlwind of emotions, even without the hormonal changes your body is going through. You’re likely to face challenges, physical discomfort, self-doubt, and fatigue when you restart your workouts. Being in a stable place emotionally will help you view these workouts as uplifting instead of beating you down. You also may experience postpartum mood disorders ; if that’s the case, be honest with your healthcare provider about what you’re feeling and what feels doable in your current state. You’re never alone, and your practitioner can recommend treatments and lifestyle changes to help you cope and feel better. 

5. Know the Signs You May Need More Time to Recover

You may be excited and eager to start your postpartum workouts, but sometimes, your body has other plans. Keep an eye out for these signs that you need a little more time before making postpartum exercise a part of your routine:

Pain: If any workouts or exercises cause intense, sharp, or persistent pain (especially if it’s in the abdominal or pelvic reasons), stop immediately and consult your medical professional.

Bleeding: Bleeding may be a sign that your body isn’t 100 percent healed. Talk to your doctor about what bleeding is or isn’t normal post-birth. 

Diastasis recti: Diastasis recti looks like a visible ridge running straight down the middle of your stomach, paired with a feeling of weakness in the core. If you experience that or other symptoms, talk to your provider to make sure you’re performing the right movements to fix it.

Stefan Tomic / E+ via Getty Images

Postpartum Exercises to Avoid or Approach Carefully

Whether you delivered vaginally or via C-section, your body underwent a major feat during birth. With that in mind, you’ll need to avoid or be wary of certain exercises when you’re restarting your fitness routine. 

First, ease into anything that’s high-intensity or high-impact in nature. Now’s not the time to dive headfirst into a new boxing class, a half-marathon training program, or a heavy lifting routine. Be cautious when approaching abdominal exercises, too—your abs have been put to the limit throughout pregnancy, after all.

Finally, one more big thing to consider: It’s smart to work with a personal trainer or fitness specialist who’s a postnatal fitness specialist, a women’s fitness specialist, or has a similar certification. They’ll have the expert knowledge to guide you through safe, effective postpartum exercises. And as always, check in with your OB-GYN with any questions.

Postpartum Exercises to Consider

Once you’re ready to ease back into exercise, where should you begin? In general, Dr. Irobunda recommends low-impact activities—such as walking, barre, Pilates, and yoga—for new parents. In the first year after having a baby, she also recommends focusing on postpartum exercises that engage your core and pelvic floor muscles (such as Peloton’s core strength classes or, once again, modalities like Pilates and barre). But as long as you’re doing something active, your body and mind will benefit, Dr. Irobunda notes.

Want a few moves to get started with? The following postpartum exercises are safe and effective picks to add to your fitness routine:

1. Diaphragmatic Breathing

Yes, breathing can be an exercise. Diaphragmatic breathing improves core stability and strengthens pelvic floor muscles. 

Lie on your back with your hand on your stomach and your lower back pressed into the ground.

Practice inhaling deeply, filling up your chest and stomach so that they visibly rise; during the inhale, your pelvic floor will naturally relax.

Exhale slowly and with control, pulling your navel toward your spine and feeling your pelvic floor contract. 

2. Dead Bug

Another core stabilizing exercise, the dead bug is great for all levels of fitness. Focus on keeping your lower back pressed into the ground. 

Lying on your back, raise both arms toward the ceiling and lift your knees over your hips in a tabletop position.

Slowly lower your right arm and your left heel to the ground at the same time, then lift back to your starting position.

Alternate sides, and if you’re feeling good, progress this move by straightening your legs.

3. Glute Bridge

Strengthen your core, hamstrings, and glutes in one go with a glute bridge. Want to ramp it up a bit? Place your heels on a stability ball to challenge yourself even further.

Lie on your back with feet flat on the ground and knees bent at 90 degrees.

Engage your glutes and core, then drive your heels into the ground and lift your hips toward the ceiling.

Hold this position for a breath, then lower with control.

4. Bird Dog

This core move challenges your balance and encourages you to use your core to stabilize your body. Think about lengthening your arms and legs as long as possible, really reaching toward the walls in front of and behind you.

Start in a table-top position on all fours, shoulders stacked or wrists and hips stacked over knees.

Slowly reach your left arm forward and right heel behind you while keeping both hips and shoulders square toward the floor.

Hold, then bring your left elbow and right knee back into the table-top position. Repeat on the opposite side.

Want some more options? Check out the wide range of postnatal fitness classes available on the Peloton App , in addition to Robin’s Prenatal & Postnatal Class Series .

Try a Postpartum Workout on the Peloton App

20 min Prenatal Basics

Robin Arzón · Strength

30 min Postnatal Yoga Flow

Kristin McGee · Yoga

10 min 4th Trimester Meditation

Anna Greenberg · Meditation

10 min Prenatal Core Strength

Postpartum exercise guidelines.

ACOG recommends staying active for 20–30 minutes a day, aiming for 150 minutes of moderate-intensity exercise per week (and yes, you can break that down into 10-minute chunks to make regular movement more manageable). 

That said, know that “staying active” doesn’t translate to “crushing hardcore workouts.” Being active could be as simple as taking a walk, gardening, or standing and rocking your baby to sleep. 

Remember, too, that gentle postpartum workouts are crucial in the beginning. “During the postpartum recovery period, we need to slow down so we can speed up,” Robin says. “Pressing the pause button and easing back into movement is a key part of the journey.”

Go at your own speed and, as always, follow your doctor’s unique guidance.

Other Things to Keep in Mind When Easing Back Into Fitness

Your postpartum journey isn’t going to be linear. There will be bumps and obstacles in the way, but knowing how to navigate those challenges can help you reach your goals and feel strong.

Here are a few things to consider as you ease back into your postpartum fitness routine:

Know That Your Workout Routine May Look Different

You might have been a cycling regular in the past who racked up five classes a week. But chances are, all those available windows of free time are gone, and you might feel guilty about not being able to upkeep your pre-parenthood cadence. Dr. Irobunda’s advice? Embrace what you can do and know that it’s enough.

“Any sort of physical activity you can do regularly will help you manage stress —it can be low or high intensity,” Dr. Irobunda says. “Additionally, meditation and yoga can do wonders for helping with mindfulness, which can help to manage all the stress associated with the ups and downs of having a new baby.

After Robin’s daughter Athena was born, she decided to focus on consistency over intensity. “I prioritized rebuilding my core and my pelvic floor,” she says.

Consider That Exercise May Feel Different, Too

As you ramp up your workouts from gentle exercises to active training, know that it will take several months to hit your stride. “It can be very hard after childbirth to feel like you will be able to accomplish the same physical achievements as before,” Dr. Irobunda says, “but understand that your body just performed one of the most challenging and amazing feats possible: creating another human!”

When starting postpartum exercise, embrace modifications and prioritize proper rest. “Understanding that you may need more rest days in your routine in the postpartum period is key,” Dr. Irobunda adds. “You may also want to incorporate more stretching and yoga into your workout routine as ways to be active without intense physical exertion.”

Remember to Give Yourself Grace and Listen to Your Body

Raising a child is one of the most rewarding (and challenging) things you’ll ever do. The unconditional love you feel for them is something that can’t adequately be put into words. But don’t forget to focus on yourself, too—remember, self-care is never selfish. 

You may need to squeeze short workouts in during nap times throughout the day, go for walks while pushing a stroller, or hop on your bike in the evening after your little one has gone to bed, but do what you can to schedule time for you. And if you miss a day, know that that’s absolutely OK.

“If you find that you don’t feel up to it because of exhaustion, listen to your body ,” Dr. Irobunda advises. “Give yourself grace during this period; you are caring for another person who completely relies on you for everything. If you can’t fit that workout in today, there is always tomorrow.”

How Long Will It Take to Return to Pre-Pregnancy Fitness Levels?

There’s no one true guideline for how long it’ll take a new parent to return to their pre-pregnancy fitness levels, as there are simply too many variables to consider. Your postpartum workouts will vary based on your delivery, your medical needs, your childcare support, and your new priorities, which (understandably!) may have shifted. As much as we’d love to say you’ll be back to lifting your usual weights or running your normal paces within so-and-so months, that would be irresponsible and wouldn’t apply to everyone equally.

However, consistency will be the most important factor in reaching your postpartum workout goals, whatever they are. With a regular workout routine , your strength and cardio fitness levels can return to pre-pregnancy levels, or even reach new heights. (Carrying a baby in your arms is essentially an around-the-clock upper body class, after all!) No matter what, know that your postpartum workout routine is still benefiting you and your entire family by making you stronger from the inside out. 

The Takeaway

While the postpartum exercise journey is different for every new parent, slow and steady progress will help you be strong for your family. You may be tempted to get started as soon as possible and hit the ground running (literally), but in the long run, you’ll be better served by waiting until you’re physically and mentally ready to commit to a consistent workout routine. 

When you’re ready to start exercising more regularly, a great place to get started is by exploring the postpartum workouts available on the Peloton App . That said, lean on experts and professionals (like your OB-GYN or personal trainers with pregnancy-related certifications) to be smart, strategic, and safe with your new postpartum workout plan. Your body has been through a lot (to put it mildly), and you deserve all the grace in the world during this period of transition and adjustment.

“Listen to your body, honor where it’s at, and give yourself grace throughout this process,” Robin says. “You just grew and birthed a whole new human, after all!”

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.

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How Your Relationship With Fitness May Change After Pregnancy

Kupicoo / Getty Images

Exercising After Pregnancy

• Your Relationship With Fitness
• Tips to Adjust Expectations

Everything changes after pregnancy and childbirth—including your relationship with fitness. To ease back into this part of your life, you’ll need to adjust your expectations slowly.

Every pregnancy and birth experience is unique, and returning to exercise will not look the same for every new mom. On top of all this, having patience with yourself and your new body is a must when it comes to postpartum exercise.

"Pregnancy and motherhood arm us with a strength that only exists once you have traveled the path," says Brooke Cates, a prenatal and postnatal exercise specialist and founder of the online fitness platform,  Studio Bloom . "Honoring that new strength and re-defining your relationship with not only fitness, but the way you move in all areas of your life, will drastically allow that strength to shine."

The first rule of exercise post-pregnancy is to start when you are ready. For some people, this might be within a few days after delivery. But for others, it may take several weeks before they feel like resuming an exercise program. You should also consider safe and healthy guidelines recommended by the experts. 

According to the American College of Obstetricians and Gynecologists (ACOG), women who had a healthy pregnancy and vaginal delivery can start exercising shortly after childbirth.   In general, this can be as soon as a few days after giving birth.

That said, you should only resume physical activity if you are ready. If you had a cesarean section or experienced complications like diastasis recti or severe vaginal tears, talk to your doctor before starting an exercise program. 

How Fitness Is Different After Having a Baby

When thinking about fitness after pregnancy, you might assume that things can resume as they were pre-pregnancy. But to truly embody the strength available to you postpartum, Cates and other experts recommend you temporarily shift your relationship with fitness while knowing this new relationship will give back more than it ever did pre-pregnancy. 

“The primary change to your relationship with fitness should come from understanding that your body just went through trauma in addition to some significant hormonal and structural changes,” says Mahri Relin, a pre and postnatal exercise specialist and founder and creator of  Body Conceptions . 

With so many pressures in your life as a new mom, it’s so important to honor your postpartum recovery process and find ways to adjust your expectations while still taking care of your health. 

How to Adjust Your Exercise Expectations 

Changing how you view fitness after pregnancy is not easy, especially if exercise was a significant part of your life before your baby. Here are six tips to help you adjust your fitness expectations after pregnancy.

Accept Your Postpartum Body 

“Keep in mind that your mental body will try and trick you into speeding up the process of returning to your older self,” says Cates.

Her recommendation? Stand strong and remind those unsupportive thoughts that you aren’t trying to reclaim the old you and that your postpartum version is going to up-level your previous self in ways beyond your current comprehension.

“Be your own competition, and for the love of owning your body in all its glory, stop the comparisons before they sneak their way into your life,” Cates says. 

Start With Breathing

Regardless of where you are, Relin always advises starting your fitness journey with proper breathing. 

“Since the connections between your diaphragm, pelvic floor, and deep core abdominal muscles can be altered after pregnancy, focusing on coordinating everything together is a wonderful way to heal properly from the inside out,” she says.

It also helps you control internal pressure more effectively so you don’t injure yourself with exertion. And according to Relin, it enables you to feel stronger and more capable in general and in your new exercise routines. 

Pay Attention to Your Body

Be patient and pay attention to your body because it will take a while to get your groove back. Even if you were a fitness fanatic before pregnancy, your body is entirely different in the months after childbirth.

As you get back into it, aim for 20 minutes a day and start with simple postpartum exercises that help strengthen the major muscle groups. Relin always advises new moms to pay as much attention to their own bodies as possible as they navigate the world of fitness for the first time post-delivery.  

Specifically, she says to notice and back off from any pain and listen to your energy levels as well. You should also consider getting an evaluation from a doctor or physical therapist who understands postpartum bodies to help get a sense of any pelvic floor or diastasis (abdominal split) issues.

“These issues are very common, but they affect the way you should approach your exercise,” she says. Plus, it’s also critical to take into account your looser ligaments, tendons, and muscles, and back away from high-intensity movement and sudden weight shifts. 

Do What Makes You Happy

“Fitness should be something just for you, and it can be one of the best outlets available, but don’t feel pressure to spend too much time on it if you don’t have it,” Relin says. 

Once you find what works, Relin says to make sure and think about what resonates with you before you jump in. “Do this, and you will be rewarded many times over,” she says.

Set Yourself Up for Long-Term Success

Exercising during the fourth trimester (aka first six-weeks postpartum) gives you a chance to set your body up for success.

“This is an excellent time to use exercise to help speed up healing, address postpartum discomforts, get ahead on common injuries associated with pregnancy, and to begin to build the foundational work necessary to regain a deeper level or core strength as you prepare to return to the fitness class of your choice,” Cates says. 

Remember, You’re Enough Right Now

Your body, right now, is enough. It’s strong, beautiful, imperfect, and doing the best it can to support you and a new baby. Remove your ego and be OK with scaling back where it’s needed.

“Challenging your body (especially your core) in exercise isn’t going to feel the same as it did pre-pregnancy, and while you might have been able to hold a plank for one minute before getting pregnant, you’ll want to always meet your body where it is to reap the best results moving forward,” Cates says. 

A Word From Verywell

Your relationship with fitness will look and feel different after pregnancy. The goal is to go slow, be safe, and include activities that make you feel good both physically and mentally. Although it may take a while to get your groove back, the simple fact that you are moving your body is enough.

American College of Obstetricians and Gynecologists. Exercise After Pregnancy . Last reviewed July 2019. 

By Sara Lindberg Sara Lindberg, M.Ed., is a freelance writer focusing on health, fitness, nutrition, parenting, and mental health.

Is Ring Fit Adventure a good pregnancy workout?

Best answer: Yes and no. Ring Fit Adventure is a great way to stay active while pregnant, but you may have to alter some of the exercises during your fitness journey. The different modes make the game accessible for all fitness levels and every stage of pregnancy, and you can choose the exercises you're most comfortable with. Be sure to talk with your doctor before starting any exercise plans for the health and safety of you and your baby.

Ring Fit Adventure: Fitness for all?

Like plenty of consoles before it, the Nintendo Switch is attempting to create a game to encourage players to not only get active but to do it while having fun. The goal of fitness games is to trick you into getting in shape by hiding workouts behind fun games. Unfortunately, a lot of the time, that balance is way off. These games are either too easy for an effective workout or too much like a workout to be fun. Those lucky few games that do strike a balance sometimes hit a repetitive wall; fun at first, but boring as time goes on.

It can be tricky to walk that line of fitness and fun, and even harder to make games work for all fitness levels. Ring Fit Adventure for the Nintendo Switch does just that. With a special Ring-Con controller and a leg straps, players gear up in an RPG-style adventure that successfully combines exercise and play .

However, I wanted to challenge the "fitness for all" concept to find out if this game would work for my journey: pregnancy. So, is the Ring Fit Adventure really good for all?

Testing out the fitness factor in Ring Fit Adventure

First off, if you're pregnant, you should check with your doctor before starting any new workout routines. Everyone is different, and the main goal is to keep you and baby safe. On a personal note, I've always been pretty active, and I tried to remain so during each trimester, keeping to light exercises like walking, lifting small weights, or doing Barre classes.

Ring Fit Adventure is a great way to get in a workout without putting too much stress on your body.

Of course, with the current situation, any chance of leaving the house has sailed, and I was eager for alternatives. Since I own a Nintendo Switch and the Ring Fit Adventure comes with everything I need, I figured it would be a good option. I own the Wii Fit board for both the Wii and the Wii U, but I was looking for something more engaging.

With that out of the way, I can say that Ring Fit Adventure is a great way to get in a workout without putting too much stress on your body. There are several different modes, from casual to more extreme modes. The Adventure Mode portion of the game is a ton of fun, and it works up a sweat. I also played the game in Moderate Mode.

However, there is an option to switch the intensity at any point, so, no matter how I was feeling each day, I could always change the mode. If I didn't want to test my luck with the Adventure Mode, there's also an option to put together a workout using just the mini-games and exercises. I am also in my eighth month of pregnancy, so my experience may differ from yours.

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As I played through Adventure Mode, most of the obstacles were manageable. When I encountered a battle, it was a nice relief to know I could pick and choose which exercises I wanted to perform to defeat my foes. However, I did come across a small problem: the ab block. If a creature attacks you, you have to press the Ring-Con against your abs and squeeze it in. Obviously, this would work great for anyone working their abs, but not so well if you are growing a child. Fortunately, the Ring-Con doesn't recognize where you place it to perform the "ab block." I just used my chest, and I was good to go.

Other ways to play Ring Fit Adventure

My first session only lasted about 20 minutes. Again, since I'm at the end of my third trimester, I didn't want to overdo it. Typically, based on my energy levels and pacing, I was able to do 30-minute to hour-long sessions. More often than not, I found myself going into the Adventure Mode, which is a ton of fun.

The critical thing to note is that you should take it at your own pace. Ring Fit Adventure allows you to do that. It would be an excellent option to include a pregnancy mode in the future. Still, there are ways to make it work for you now, if you could find it. So, if you are pregnant, cleared for exercise, and want to do it all in the comfort of your own home, the Ring Fit Adventure is a great way to do it.

Start your fitness journey

Ring Fit Adventure makes exercise fun with unique RPG elements and a fun adventure mode that will entice you to keep on playing. If you are looking for a straight-up workout, you can jump into those two. Take the journey or set up daily workouts that are great for just about anyone looking to get in shape.

Sara is the Freelance Coordinator, writer, and editor at iMore. When not editing or writing away, she's glued to her Nintendo Switch, Xbox, or PS5, though she's a retro gamer at heart.

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Pregnancy With IBS Can Feel Like a Roller Coaster Ride, but There Are Safe Ways to Manage Your Symptoms

But what happens if you're already dealing with a pre-existing GI issue, like irritable bowel syndrome (IBS), and get pregnant? Does your condition worsen, or maybe even improve, while you're expecting? And if it does worsen, can you still take the same medications (or eat the same foods, exercise the same way, etc.) that once helped alleviate your flares?

• Keren Kohath, DO , OB/GYN at Pediatrix Medical Group in San Jose, California
• Sarah Robbins, MD, MSc, FRCPC , board-certified gastroenterologist and founder of Well Sunday

To learn more about the connection between IBS and pregnancy, we spoke with Karina—a mother of two with IBS—about her experience managing her condition while expecting. We also tapped two experts for tips on managing IBS flares while also keeping you and your baby healthy and safe.

• 01 Pregnancy With IBS
• 02 Pregnancy Complications and IBS
• 03 Can pregnancy cause IBS?
• 04 Managing IBS While Pregnant
• 05 When to see a doctor

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What's it like to have IBS while pregnant?

Navigating IBS during pregnancy can be a different experience for each person, but for Karina, it was a bit of a roller coaster ride. The beginning of Karina's first pregnancy made her feel like she was in a constant IBS flare, with her diarrhea getting worse by the day.

"After the first few weeks, I started dealing with morning sickness, too, which made it very hard to eat safely," she says. She could only stomach foods that happened to be IBS triggers, while foods historically "safe" for her IBS were impossible to even look at. (Pregnancy food aversion is real, folks).

But there came a light at the end of the tunnel: At the end of her first trimester, Karina's IBS actually improved, and even felt nonexistent at times. By her second and third trimesters, she hardly dealt with diarrhea. She had occasional bloating, heartburn, and even bad gas pains (that sent her to the hospital to make sure everything was okay), but overall, she was in the clear.

Getting to that point involved a lot of changes to her typical IBS treatment. Many coping skills she'd acquired were now considered "no-nos" in pregnancy. She couldn't use a heating pad on her belly to alleviate IBS cramps, and she couldn't take certain medications to stop diarrhea. She also had to re-learn which foods caused (or didn't cause) IBS flares—both during and post-pregnancy.

Thankfully, certain habits she had already implemented for a healthy pregnancy helped her IBS. She began taking iron supplements for her iron-deficiency anemia , which causes constipation in some people, but actually helped her stop taking so many trips to the bathroom. She also started prenatal yoga , which helped alleviate some GI discomfort like cramping and gas.

Managing IBS while pregnant helped Karina mitigate some potential risks to her and her baby's health. (More on this below.)

Is there any risk of pregnancy complications from IBS?

"IBS can increase a person's risk of dehydration and nutritional deficiency during pregnancy," says Keren Kohath, DO , OB/GYN at Pediatrix Medical Group in San Jose, California. This may be the case if a person has frequent diarrhea or if they are avoiding many foods that trigger their IBS symptoms. For this reason, it's important to work with your doctor and/or a registered dietitian well-versed in IBS to help manage your symptoms during pregnancy.

It's possible there may also be an increased risk of certain pregnancy complications with IBS, though the research is limited. There is one small May 2021 review in The Journal of Obstetrics and Gynaecology Research 2   that found a slight increased risk of ectopic pregnancy in people with IBS compared to those without. Another December 2022 study in the Journal of Maternal-Fetal & Neonatal Medicine , which looked at over 9 million deliveries, concluded IBS was associated with increased risk of preeclampsia , deep venous thrombosis (DVT), and birth defects.

Keep in mind: This information isn't meant to scare you, and more research is needed to completely support these findings. Most people with IBS go on to have perfectly normal pregnancies, and just because IBS is associated with these outcomes does not mean IBS caused them.

Either way, it's important to bring up to your OB/GYN whether you have IBS or start to develop symptoms. That way, they can monitor you closely and help prevent any complications.

Can pregnancy cause new-onset IBS?

Pregnancy can cause new-onset IBS for several reasons. “Pregnancy causes significant hormonal changes, including an increase in progesterone—which can lead to constipation,” says Dr. Kohath. She adds that significant structural changes during pregnancy, like increased pressure on your gastrointestinal organs, can also contribute to the development of IBS symptoms.

And it’s not just the physical changes that can cause IBS-like symptoms. “Pregnancy and the postpartum period can be times of heightened emotional stress and anxiety, which are known to exacerbate GI symptoms,” says Sarah Robbins, MD, MSc, gastroenterologist and founder of Well Sunday . “Stress can influence the severity and perception of IBS symptoms due to its effect on the gut-brain axis ,” she adds.

Some symptoms to watch out for include constipation, diarrhea, or a combination of both, says Dr. Kohath. Other symptoms of IBS include abdominal pain and bloating. If you’re having these symptoms, Dr. Kohath recommends seeking personalized care from your physician, as these symptoms could be related to several causes. Dr. Robbins also notes in the context of pregnancy, distinguishing new-onset IBS from typical pregnancy-related GI issues can be challenging, due to the overlap in symptoms. Your doctor can help you figure out the difference.

"Managing IBS during pregnancy involves balancing the need to alleviate IBS with diet changes and ensuring you get enough nutrients for you and your baby." —Sarah Robbins, MD, gastroenterologist

How to safely manage IBS while pregnant

If you have IBS and are planning to get pregnant, you may have a lot of questions about how to safely manage your condition while carrying your child. Fortunately, there are many effective management strategies you can use.

Make slight dietary modifications

"Managing IBS during pregnancy with diet changes is a nuanced topic, because it involves balancing the need to alleviate IBS with ensuring you get enough nutrients for you and your baby," says Dr. Robbins. While avoiding trigger foods—like those high in certain carbohydrates, called FODMAPs —may help relieve IBS symptoms, avoiding these foods for too long can lead to nutrient deficiencies if not managed carefully, she adds.

Rather than broad dietary restrictions, Dr. Robbins recommends selectively eliminating the most symptom-provoking foods. You can figure out which ones those are by keeping a food diary or following a brief elimination diet . If you can't figure out which foods are triggering, stop your elimination diet and let your doctor know.

With that in mind, it's also important to work with your doctor or a registered dietitian on slowly eliminating certain foods from your diet, while still meeting your nutrient requirements. For example, if you're cutting back on dairy, you may need to take a supplement to fill nutrient gaps—like calcium or vitamin D .

Get more fiber

Adding more fiber to your diet is a general recommendation for people with IBS (whether they're pregnant or not), but different types have different benefits, according to a March 2021 review in the American Journal of Gastroenterology .

Insoluble fiber , which can be found in things like wheat bran, fruit, and vegetable skins, helps bulk up and move stool through your intestines. Soluble fiber, on the other hand, bulks up stool by pulling water into your GI tract. It can be found in things like psyllium husk, oats, bananas, and apples without the skin, per Dr. Robbins.

“ Soluble fiber is generally recommended, especially during the third trimester when constipation can become more pronounced,” she says. "If you’re increasing your fiber intake , do it slowly to reduce the risk of gas and bloating."

Hydrate, hydrate, hydrate

Because constipation is already a common pregnancy symptom, Dr. Kohath advises all pregnant people to stay properly hydrated to get things moving. If you have a hard time getting enough H2O throughout the day, try keeping a fun water bottle nearby and taking sips at regular intervals. You can even download an app that will ping you when it's time to drink more water .

And if you simply don't like the taste of plain ol' water? Try adding pieces of fresh mint, slices of cucumber, or a few berries to your glass.

Eat small, frequent meals

If you feel IBS symptoms coming on right after you eat, you may want to adjust the frequency of your meals. Dr. Kohath recommends eating small, frequent meals throughout the day to avoid overloading your digestive system. You may find this also keeps blood sugar crashes and hunger pangs at bay when you're pregnant.

Small, frequent meals and snacks may also help stave off nausea, which is common in the first trimester, she adds.

Incorporate stress-management techniques

“Pregnancy can be a stressful time, and stress can exacerbate IBS symptoms ,” says Dr. Robbins. Not only are you dealing with the stressors of everyday life, but you're also busy prepping for your baby's arrival, and keeping you and your baby as healthy as possible.

To ease some of that stress away, you can try things like prenatal yoga, meditation , deep-breathing exercises , and mindfulness. All can help lower your stress levels , and possibly improve your IBS symptoms, she adds.

Try gentle exercise and stretches

There are still plenty of exercises you can do while pregnant . In fact, they're encouraged for a smoother pregnancy and birth. Dr. Robbins recommends gentle exercise like walking, prenatal yoga, or swimming to help reduce stress, strengthen your muscles, and regulate bowel movements.

But of course, talk with your OB/GYN before starting any new exercise regimen during pregnancy. You want to make sure it's a safe and healthy fit.

Ask your doctor about pregnancy-safe medications

Unfortunately, the safety 1 of most medications used to treat IBS with constipation (IBS-C) during pregnancy and breastfeeding, in particular, is not well established, says Dr. Robbins. This means, it's important to talk to your doctor to find the safest treatment for you, while minimizing risks for your baby.

A low-risk option is an osmotic laxative, which pulls water into your bowels, and includes some of the following, per Dr. Robbins:

• Polyethylene glycol (PEG) 3350

Options that should be avoided (and come with increased risk) include the following, per Dr. Robbins:

• Stimulants like senna
• Lubricants like castor oil
• Secretagogues (i.e., insulin-releasing pills) like linaclotide
• Prokinetic agents (which help stimulate your GI tract) like prucalopride

With IBS-D, things become a little trickier. “Choosing the right therapy for IBS-D during pregnancy and breastfeeding also requires a balanced approach to potential risks and benefits associated with each option,” says Dr. Robbins. And unfortunately, many of the commonly used medications for treating IBS-D are not recommended during pregnancy. This includes:

• Loperamide (Imodium)
• Bismuth subsalicylate (Pepto Bismol)
• Certain SSRIs
• Bile acid sequestrants

Ultimately, before trying any over-the-counter remedy (or prescription you once used), it's important to talk to your doctor. "They can prescribe or recommend pregnancy-safe medications for managing symptoms, like antispasmodics for pain or bulk-forming laxatives for constipation,” says Dr. Robbins.

Get your partner involved

Another way to manage IBS symptoms while pregnant is by getting your partner (or a trusted loved one) involved, says Karina. Let them know when you are feeling GI issues like morning sickness, diarrhea, constipation, etc. Make a list of triggering and safe foods so they are aware, and ask for help shopping and prepping meals for the week .

This type of support can be especially important when your symptoms are too intense to cook or care for yourself properly (which happened for Karina in those early weeks of pregnancy).

Ask about getting an IBS-friendly meal post-birth

This may not be top-of-mind right now, but making sure you have a meal that's not going to bother your stomach after you've given birth at the hospital (or birthing center) is important. Karina didn't let doctors and midwives know about her requirements at her first birth, and she ended up not being able to eat anything the hospital provided for her.

With her second pregnancy, she was clear about her dietary needs from the beginning and was even able to talk with the hospital's dietitian well before birth. They were able to get her a meal that was nutritious and IBS-friendly.

Ask about medications after birth

"For my entire first pregnancy, I solely focused on the pregnancy and giving birth part," says Karina. Once she had her baby, she didn't pay much attention to what was happening at the hospital, and didn't notice that staff were giving her laxatives.

As someone with IBS-D, this was a huge "no-no," and it sent her into a horrible flare that lasted for weeks. The second time around, she was careful to inquire about everything she was being given and did not get a flare after her second delivery.

Bottom line: Ask about the medications being given to you after birth, and whether or not they'll interfere with your IBS symptoms.

Consider pelvic floor therapy

Pelvic floor therapy is not just a great option for strengthening a weak pelvic floor post-birth. It's also a great way to help regulate bowel incontinence—a common issue for people with IBS-D. Karina found pelvic floor therapy during and after birth to be helpful in reducing her bowel incontinence issues, and she recommends it to anyone dealing with IBS flares while pregnant.

Of course, ask your OB/GYN first about whether pelvic floor therapy is right for you.

When to see a doctor

According to Dr. Robbins, it's pretty common to have GI symptoms during pregnancy, especially due to all the physiological and hormonal changes happening in your body. That said, distinguishing between normal pregnancy issues and IBS requires the expertise of a doctor. Getting properly checked out "can be crucial to the health and well-being of both mother and fetus," she adds.

Talk to your doctor about any changes in bowel habits you've noticed, and seek immediate medical attention if you have any of the following, per Dr. Robbins:

• Persistent vomiting, which can lead to dehydration and malnutrition if not treated
• Severe abdominal pain
• Changes in bowel movements, like severe or prolonged constipation or severe diarrhea lasting more than 48 hours
• Blood in stool or vomit
• Signs of dehydration, such as dizziness, excessive thirst, dry mouth, and decreased urine output
• Unexplained weight loss
• Persistent heartburn or indigestion
• Jaundice (yellowing of the skin or eyes), which can indicate liver problems

“It’s always best to err on the side of caution and bring up concerns or unusual symptoms with your doctor during pregnancy," says Dr. Robbins. “Early intervention can prevent complications and ensure both maternal and fetal health throughout the pregnancy,” she adds.

If you have IBS, it's understandable you might be worried about it getting worse during pregnancy. Fortunately, there are many things you can do to alleviate flares while in this precious stage of life. By slightly changing up your routine, working closely with your doctor, and advocating for your care post-birth , you can decrease your chances of IBS flares before and after birth.

• Moosavi S, Pimentel M, Wong MS, Rezaie A. Irritable Bowel Syndrome in Pregnancy. Am J Gastroenterol. 2021 Mar 1;116(3):480-490. doi: 10.14309/ajg.0000000000001124. PMID: 33481381.
• Talavera JIR, Parrill AM, Elsayad C, Fogel J, Riggs JC, Peng B. The association between ectopic pregnancy and inflammatory bowel disease, irritable bowel syndrome, and celiac disease: A systematic review. J Obstet Gynaecol Res. 2021 May;47(5):1601-1609. doi: 10.1111/jog.14705. Epub 2021 Mar 17. PMID: 33733538.
• Alnoman A, Badeghiesh AM, Baghlaf HA, Dahan MH. Pregnancy, delivery, and neonatal outcomes among women with irritable bowel syndrome (IBS) an evaluation of over 9 million deliveries. J Matern Fetal Neonatal Med. 2022 Dec;35(25):5935-5942. doi: 10.1080/14767058.2021.1903421. Epub 2021 Apr 6. PMID: 33823718.
• Moosavi, Sarvee et al. “Irritable Bowel Syndrome in Pregnancy.”  The American journal of gastroenterology  vol. 116,3 (2021): 480-490. doi:10.14309/ajg.0000000000001124

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