Exercising during pregnancy isn’t just safe—it’s one of the most empowering things you can do for your changing body. The trick? Knowing what movement fits best at each stage.
We teamed up with our friends at FIT4MOM to bring you a practical, trimester-by-trimester breakdown of how to move safely—and joyfully—before and after baby.
First Trimester: Gentle Foundations
Your energy may feel unpredictable during the first few weeks—and that’s okay. The focus now is on building a strong foundation, not pushing for personal bests.
Try These:
- Walking (treadmill or outdoor)
- Swimming or water aerobics
- Stationary cycling
- Light strength training (bodyweight or light dumbbells)
- Prenatal Pilates
- Pelvic floor + diaphragmatic breathing work
Avoid:
❌ High-impact workouts
❌ Exercises that cause abdominal doming
❌ Overheating or lying flat for long periods
Want more ideas for moving safely early in pregnancy? Explore this first trimester workout guide.
Second Trimester: Strengthen & Support
Welcome to your golden window of movement! As nausea fades and energy returns, you may feel ready to build strength, improve posture, and support your growing bump.
Try These:
- Resistance band strength circuits (arms, back, glutes)
- Prenatal barre
- Prenatal yoga
- Modified planks + side-lying core work
- Walking (outdoors or intervals on an incline treadmill)
- Light dance cardio or low-impact aerobics
Avoid:
❌ Crunches or twisting core work
❌ Lying flat on your back after 20 weeks
❌ Rapid or jerky movements
Want more second trimester support? This FIT4MOM guide shares what’s happening in your body—and how to stay strong, comfortable, and confident as things shift.
Third Trimester: Prepare for Labor
Your baby is getting bigger, and your center of gravity has shifted. Now’s the time to focus on mobility, pelvic alignment, and gentle strength to support your body for birth.
Try These:
- Seated or supported strength work (resistance bands, light weights)
- Stretching and yoga with props
- Squats, wall sits, and hip circles
- Cat-cow, pelvic tilts, and “birth ball” moves
- Deep breathing and guided meditation
Avoid:
❌ Exercises that affect balance or feel unstable
❌ Prolonged standing
❌ Overexertion or shortness of breath
Get more third trimester guidance in this helpful movement guide.
Fourth Trimester: Reconnect & Rebuild
Once you’re cleared by your provider (usually around 6 weeks postpartum), you can gently begin reconnecting to your core, breath, and body. The goal? Restoration—not performance.
Start With:
- Diaphragmatic breathing + pelvic floor activation
- Walking (start with 5–10 min and build up)
- Heel slides, clamshells, and supported bridges
- Gentle stretching or restorative yoga
- Stroller walks with posture awareness
Avoid:
❌ Crunches, running, or jumping
❌ Holding your breath during movement
❌ Comparing your journey to someone else’s
Ready to move again but not sure where to begin? These postpartum exercise tips can help.
Final Takeaway
Pregnancy and postpartum movement is about support, not pressure. It’s about showing up for your body in ways that feel good, ease discomfort, and prepare you for all the ways motherhood will ask you to move—physically and emotionally.
Before starting or continuing any exercise, always check in with your OB or midwife. Then take it one breath, one walk, one stretch at a time.
Want More Support?
Every stage of motherhood brings something new—and support that grows with you can make all the difference. FIT4MOM’s fitness programs are designed by moms, for moms—offering strength, connection, and flexibility through every stage.
👉 Find a class near you and join a community that meets you exactly where you are.
And if making it to an in-person class isn’t possible right now, you’re not alone. FIT4MOM On Demand brings the same expert-led, judgment-free support straight to your living room—on your time, in your way.
👉 Explore On Demand workouts
No matter how you choose to move, it counts. It’s care. It’s connection. And it’s one more way you’re showing up for yourself—just as much as your baby.