The 12 Best Pregnancy-Safe Workouts & Exercises

One of the best ways to support your pregnancy is to bring regular movement into your daily schedule. From a boost of energy to pain relief, the benefits of exercise will be evident almost as soon as you start.

Read on to learn all about exercise during pregnancy, plus 12 pregnancy-safe workouts you can start today.

Unless your doctor says otherwise, moderately intense exercise is not only perfectly safe during pregnancy, it’s also encouraged.

You’ll see benefits like:

• Relief from pregnancy symptoms: Exercise can elevate your mood and take a bite out of your everyday stressors and anxieties. 1 It can also ease other pregnancy symptoms (e.g., constipation, bloating, insomnia, and fatigue), strengthen your muscles, and reduce back pain. 2
• Better weight management: Exercise also helps you stay within a healthy weight range and reduces the risk of developing complications like gestational diabetes or preeclampsia (a dangerous pregnancy complication that causes high blood pressure and swelling). 3
• More manageable labor and postpartum: Exercise allows for a smoother experience during labor and delivery by improving your muscle strength and endurance. What’s more, the easier your labor is, the faster you’ll be able to bounce back postpartum (usually, anyway). 1
• A healthier baby: Your baby will also appreciate your efforts. Some research suggests that infants benefit from their mom’s exercise, such as by developing a healthier heart and having an improved metabolism. 4

Can exercise help you get pregnant?

Exercise won’t just keep you and your baby healthy during pregnancy—it’ll also help you conceive, as your weight is one of several factors affecting your fertility. Women who engage in moderate exercise conceive faster than those who don’t. 5

In fact, it’s not only women who benefit from exercise when trying to get pregnant. Men who exercise for at least 20–30 minutes three times a week have improved fertility. 6

The American College of Obstetricians and Gynecologists (ACOG) suggests you aim for a weekly minimum of 150 minutes. Before diving headfirst into any program, get the go-ahead from your doctor or midwife. 3

As a rule of thumb, don’t push yourself too hard. This applies regardless of whether you were regularly working out before getting pregnant or are just starting. Your new body demands a different approach, and you’ll need to follow its lead.

You’ll need a healthy dose of cardiovascular exercise to improve your blood circulation, muscle tone, and endurance. Try out safe options such as: 7

• Walking: It should come as no surprise that one of the best exercises is also the easiest and most accessible. Enjoy the fact that walking is gentle on your joints and that you can do it almost anywhere.
• Swimming: Swimming provides a full-body workout and minimizes joint impact by letting the water do the heavy lifting. Don’t dive, though, as the sudden impact and pressure changes are dangerous for your baby.
• Aerobics: Sign up for some low-impact classes, especially those designed for pregnant women. Breathe deep and sweat a little to get your heart pumping.
• Dance: Dancing is a fun way to elevate your heart rate. Just be sure to avoid routines with jumps, leaps, or excessive twirling.
• Running: If you’re a runner, you can keep up your routine, but listen to your body and adjust your intensity. Stick to level surfaces, and don’t try to break any speed records.
• Gym cardio: The elliptical, stair climber, treadmill, and rowing machines are all fair game for controlled cardio workouts. For safety, adjust the resistance and intensity to a comfortable level. Also, be sure to mind your balance as your pregnancy belly will shift your center of gravity.

These workouts will help support your changing body, improve your posture, and prepare you for the physical demands of labor and delivery. 8

• Prenatal yoga: There are many benefits of prenatal yoga, such as improving your flexibility. Avoid deep backbends and inversions.
• Stretching: Many people overlook this simple way of keeping their muscles limber and preventing strain. Stretching also promotes relaxation and helps you ease down after your cardio workout.
• Weight training: With proper form, weight training can help build strength and tone your muscles. Stick to lighter weights, focus on higher repetitions, and avoid isometric exercises (holding a position) for extended periods.
• Pilates: These exercises can strengthen your core, improve your posture, and increase your flexibility. Opt for pregnancy-specific classes or let your instructor know about your condition.
• Barre: This combination of Pilates, yoga, ballet, and strength training will power up your lower body and core with minimal impact.
• Tai chi: Lastly, a lot of people swear by this practice, which can improve your balance, flexibility, and strength.

If you need help getting started, ask your doctor for advice. You can also search online or in your pregnancy tracker app for safe prenatal exercises (some of the best pregnancy trackers even have video tutorials). Remember to ask your doctor first before trying them out.

If you can’t tailor an activity to your needs, you’re better off avoiding it entirely. Here are a few workouts that won’t be suitable during your pregnancy: 9

• High-intensity workouts: Avoid high-impact activities that involve jumping, jarring movements, or sudden direction changes. These can spell disaster for your joints and increase the likelihood of injury.
• Contact sports: This might seem like a no-brainer, but you’ll need to avoid contact sports (e.g., basketball, soccer, football, hockey) during pregnancy. The danger is too real for your developing baby.
• Risky activities: Avoid activities that put you at risk of falling, including skiing (note that high elevations are also unsafe when you are pregnant), gymnastics, rock climbing, and horseback riding.
• Scuba diving: While swimming is acceptable, avoid scuba diving due to the possibility of decompression sickness for your baby.
• Flat-back exercises: After your first trimester, pass on exercises that put you on your back for extended periods. The goal is to avoid compressing major blood vessels.

No matter the exercise, stop if you feel any pain, dizziness, or discomfort. To reiterate, always speak to your doctor before you start a new exercise regimen.

Start each workout with a gentle warm-up and end with a cool-down. Loose, breathable clothing and a supportive sports bra are must-haves. You also want to make sure your workout area is cool, especially during the hottest parts of the day. 10

Keep a big water bottle on hand, and pack some healthy pregnancy-friendly snacks if you plan to do 45 minutes of exercise or more at a stretch. Having something light to nibble on beforehand will keep your blood sugar levels in check. You can also ask your doctor about what changes (if any) to make to your pregnancy diet to support regular exercise.

Most importantly of all, find a workout you actually enjoy. Whether it’s prenatal yoga, swimming, or just an old-fashioned walk, you’ll find it easier to stay motivated if you’re excited before each workout instead of finding excuses to lie on the couch.