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

Staying active during pregnancy isn’t just safe—it’s great for both you and your baby! Regular movement can reduce back pain, boost mood, improve sleep, and even help with labor and recovery. But not all workouts are safe for every stage. Here’s your trimester-by-trimester guide to staying fit and feeling good.

First Trimester (Weeks 1–13): Focus on Building the Habit

What’s Happening:

You might feel tired, nauseous, or totally fine—it varies! The goal now is to maintain your activity level, not push harder.

Safe Exercises:

• 🚶‍♀️ Walking – Easy and low-impact

• 🏊‍♀️ Swimming – Gentle and nausea-friendly

• 🧘‍♀️ Prenatal Yoga – Breathwork and gentle stretching

• 🏋️‍♀️ Light Strength Training – Slow, controlled movements

• 💪 Kegels (Pelvic Floor Work) – Start early and stay consistent

Tips:

• 🥤 Stay hydrated

• 🌡 Avoid overheating

• 🧘 Listen to your body—rest days are okay!

Second Trimester (Weeks 14–27): Build Strength & Endurance

What’s Happening:

You likely have more energy. This is the “feel-good” phase of pregnancy for many.

Safe Exercises:

• 🚴‍♀️ Stationary Biking – Safe cardio without fall risk

• 🤸‍♀️ Modified Pilates – Builds core and supports belly

• 🧵 Resistance Bands – Easy strength work

• 💃 Low-Impact Dance/Aerobics – Fun and energizing

• 🚶‍♀️ Walking & Swimming – Still amazing options

Tips:

• 🚫 Avoid lying flat on your back after 16 weeks

• 🤰 Wear supportive maternity activewear

• 🧍‍♀️ Focus on posture and back support

Third Trimester (Weeks 28–Birth): Gentle Movement Matters

What’s Happening:

You’re moving slower and carrying more weight. Movement helps ease discomfort and prep your body for labor.

Safe Exercises:

• 🧘‍♀️ Prenatal Yoga – Focus on stretching and breathing

• 🏊‍♀️ Swimming – Relieves pressure and feels great

• 🚶‍♀️ Gentle Walks – Boosts blood flow and reduces swelling

• 🏋️‍♀️ Bodyweight Squats – Great for pelvic strength and delivery prep

Tips:

• ⚖ Be mindful of balance—avoid unstable positions

• ⏱ Keep workouts short and comfortable

• ❗ Stop if you feel pain, dizziness, or breathlessness

Exercises to Avoid in Any Trimester 🚫

• 🤼 Contact sports (e.g. soccer, basketball)

• 🧘‍♂️ Hot yoga or anything that overheats your body

• 🛷 Risky activities like skiing or horseback riding

• 🪜 Core-intensive exercises like crunches or planks

• 🚷 Anything your doctor advises against

Final Thoughts

Movement is medicine—but during pregnancy, the goal is safe, mindful movement. Aim for 20–30 minutes of light activity most days. Always consult your doctor before starting anything new. Your body is doing big work—treat it with care and kindness.

Luv Knot from Us

At Luv Knot, we’re more than just a maternity and pregnancy wear brand—we’re your cheerleader in every stage of this journey. From real-talk blogs to bump-friendly fashion, we’re here to support you with comfort, care, and confidence. Explore more tips, stories, and styles at [http://luv-knot.com]and keep blooming, mama—you’ve got this.