Safe Exercises During Pregnancy: A Trimester-by-Trimester Guide

Evidence-based, gentle exercises to stay strong, sleep better, and prepare your body for birth — customized for each trimester.

ACOG recommends 150 minutes of moderate exercise per week throughout pregnancy if you have a healthy, low-risk pregnancy. Exercise improves sleep, lowers gestational diabetes risk, eases back pain, supports better mood, and can even shorten labor. Always clear it with your provider first — and skip anything where you could fall (skiing, horse riding) or take a hit to the belly (contact sports).

First trimester

If you exercised before pregnancy, keep going at a slightly lower intensity. New to exercise? Start with 20–30 minutes of brisk walking 5 days a week. Other great options: stationary cycling, prenatal yoga, swimming. Listen to your body — fatigue is real this trimester.

Second trimester

Avoid lying flat on your back for long periods after week 16 (it compresses a major vein). Lean into prenatal pilates, strength training with lighter weights, prenatal yoga, and swimming. Add pelvic tilts and Kegels daily. Aim for 30–40 minutes most days.

Third trimester

Movement becomes harder — and more important. Walking, swimming (the water takes weight off your joints), and prenatal yoga are wonderful. Squats help open the pelvis. Cat-cow pose eases back pain. Hands-and-knees positions encourage optimal baby positioning. Skip anything where you feel breathless to the point you can't talk.

Warning signs — stop immediately and call your provider

Vaginal bleeding, regular contractions, fluid leaking, severe shortness of breath, dizziness, headache, chest pain, calf pain or swelling, or muscle weakness affecting balance.