Getting Fit During Pregnancy: Safe Exercises & Tips for a Healthy Journey

pregnant woman exercising in the gym
Navigating the journey to motherhood can be both exciting and challenging, and staying fit during pregnancy is crucial for the well-being of both you and your baby. In this comprehensive guide, we will explore the best practices for getting fit during pregnancy, including safe exercises, tips, and expert advice. Learn how to maintain a healthy lifestyle, alleviate common pregnancy discomforts, and prepare your body for childbirth, all while ensuring the safety of your growing little one.

Pregnancy is a beautiful and transformative journey for women, but it can also be a challenging one. From physical changes to hormonal fluctuations, there are many factors that can impact the health of both mother and baby. That’s why maintaining fitness during pregnancy is so important.

Regular physical activity during pregnancy can help prevent gestational diabetes, a condition that affects up to 10% of pregnant women. This type of diabetes occurs when the body cannot produce enough insulin to regulate blood sugar levels during pregnancy. By engaging in regular exercise, pregnant women can improve their insulin sensitivity and reduce their risk of developing this condition.

In addition to preventing gestational diabetes, maintaining a healthy weight through fitness can also reduce the risk of complications during pregnancy and delivery. High blood pressure and pre-eclampsia are two conditions that can arise from excessive weight gain during pregnancy. By staying active and keeping weight gain within recommended limits, these risks can be minimized.

Benefits of Staying Fit During Pregnancy

Maintain a Better Shape and Boost Your Confidence

Staying fit during pregnancy can help you maintain a better shape, which can boost your confidence and self-esteem. Pregnancy is a time of significant physical changes, and many women struggle with body image issues during this period. However, regular exercise can help you feel more comfortable in your skin and improve your overall sense of well-being.

When you exercise during pregnancy, you’re not only taking care of yourself but also your growing baby. Exercise helps to increase blood flow to the uterus, which provides vital nutrients to the developing fetus. Additionally, staying active can help reduce the risk of complications such as gestational diabetes and high blood pressure.

Manage Weight Gain

One of the most significant benefits of staying fit during pregnancy is that it can help you manage weight gain. Gaining weight is an inevitable part of pregnancy, but excessive weight gain can lead to complications such as pre-eclampsia and gestational diabetes.

Regular exercise during pregnancy helps to burn calories and maintain muscle mass, which can prevent excessive weight gain. Additionally, exercise helps to regulate appetite and reduce cravings for unhealthy foods.

Reduce Risk of Gestational Diabetes

Gestational diabetes is a type of diabetes that occurs during pregnancy. It affects up to 10% of pregnant women in the United States each year. This condition increases the risk of complications such as preterm labor, cesarean delivery, and neonatal hypoglycemia.

However, regular exercise during pregnancy has been shown to reduce the risk of gestational diabetes by up to 30%. Exercise helps to regulate blood sugar levels by increasing insulin sensitivity in the body.

Improve Cardiovascular Health

Pregnancy places a significant strain on the cardiovascular system. The heart has to work harder than usual to pump blood throughout the body and provide nutrients to the developing fetus.

Regular exercise during pregnancy helps improve cardiovascular health by strengthening the heart muscle and improving circulation throughout the body. This can help reduce the risk of complications such as high blood pressure and preeclampsia.

Prepare Your Body for Labor and Delivery

Staying active during pregnancy can help prepare your body for labor and delivery. Labor is a physically demanding process that requires strength, endurance, and flexibility. Regular exercise helps to build these qualities in the body, making it easier to cope with the demands of childbirth.

Additionally, exercise helps to improve muscle tone in the pelvic floor muscles, which are essential for supporting the uterus during pregnancy and helping with delivery.

Bounce Back Postpartum

Finally, staying fit during pregnancy can help you bounce back postpartum. Pregnancy and childbirth take a significant toll on the body, but regular exercise can help speed up recovery time.

Exercise helps to maintain muscle mass and prevent excessive weight gain during pregnancy. Additionally, it helps to improve circulation throughout the body, which can aid in healing after delivery.

Safe Exercises for Pregnant Women

It’s essential to choose safe and appropriate exercises during pregnancy to ensure the well-being of both mother and baby. In this section, we’ll discuss some suitable activities for pregnant women, their benefits, and how to perform them.

Prenatal Yoga


Prenatal yoga offers several benefits for expectant mothers, including:

  • Improved flexibility: Helps prepare the body for childbirth by increasing flexibility and muscle strength.
  • Better balance: As the center of gravity shifts during pregnancy, prenatal yoga can help improve balance and posture.
  • Stress reduction: Focusing on breathing and mindfulness can help reduce stress and anxiety during pregnancy.
  • Pelvic floor strength: Many prenatal yoga poses target the pelvic floor muscles, which can aid in childbirth and postpartum recovery.

Key Poses

Some key poses to incorporate into your prenatal yoga routine include:

  • Cat-Cow: Helps alleviate back pain and maintain spinal flexibility.
  • Child’s Pose: Offers gentle stretching for the hips and lower back while promoting relaxation.
  • Warrior II: Strengthens the legs and hips while improving balance.
  • Triangle Pose: Stretches the legs, hips, and spine while helping to maintain balance.
  • Legs-Up-the-Wall: A gentle inversion that relieves swelling in the legs and feet.

Always consult your healthcare provider before starting any new exercise routine, including prenatal yoga.



Swimming offers a low-impact, full-body workout for pregnant women. Some benefits include:

  • Reduced joint pressure: The buoyancy of water helps alleviate pressure on the joints, making swimming a comfortable exercise option.
  • Improved cardiovascular fitness: Swimming is an excellent way to maintain cardiovascular health without overexerting the body.
  • Core strengthening: Swimming engages core muscles, which can help alleviate back pain and prepare the body for childbirth.

Tips for a Safe Swim

To ensure a safe and enjoyable swim during pregnancy, follow these tips:

  • Warm-up: Begin with a gentle warm-up, such as walking in the shallow end or performing gentle stretches.
  • Choose a comfortable stroke: Some women may find breaststroke or sidestroke more comfortable during pregnancy due to the growing belly.
  • Avoid overheating: Stick to cooler pools, as overheating can be harmful to the baby.
  • Hydration: Stay hydrated before, during, and after your swim.



Walking is a simple and accessible form of exercise for pregnant women. Benefits include:

  • Low-impact: Walking puts minimal strain on joints, making it an ideal exercise for pregnancy.
  • Improved circulation: Regular walks can help improve circulation and reduce swelling.
  • Weight management: Walking can help control weight gain during pregnancy.

How to Maximize Your Walks

To make the most of your walks during pregnancy, follow these tips:

  • Choose supportive footwear: Opt for comfortable, supportive shoes to protect your feet and joints.
  • Maintain good posture: Keep your back straight, shoulders relaxed, and engage your core while walking.
  • Stay hydrated: Drink water before, during, and after your walk to stay properly hydrated.
  • Listen to your body: Adjust your pace and distance based on your comfort and energy levels.

Low-Impact Aerobics


Low-impact aerobics can provide several benefits for pregnant women, such as:

  • Improved cardiovascular health: Aerobic exercise helps maintain a healthy heart and lungs.
  • Increased muscle strength: Low-impact aerobics can help tone and strengthen muscles
  • Increased muscle strength: Low-impact aerobics can help tone and strengthen muscles without putting excessive strain on the joints.
  • Enhanced balance and coordination: Engaging in low-impact aerobics can help improve balance and coordination, which can be beneficial as the body changes during pregnancy.

Classes and Routines to Consider

When choosing a low-impact aerobics class or routine, look for options specifically designed for pregnant women. Some classes to consider include:

  • Prenatal aerobics classes: Many fitness centers offer classes tailored to pregnant women, led by instructors knowledgeable about pregnancy-safe exercises.
  • At-home workout videos: There are numerous prenatal workout videos available online or on DVD, allowing you to exercise in the comfort of your own home.
  • Water aerobics: Water-based aerobic exercises provide the benefits of low-impact workouts while adding the supportive element of water to alleviate joint pressure.

Always consult your healthcare provider before starting a new exercise routine, and make sure to listen to your body and adjust the intensity as needed.

Pelvic Floor Exercises


Pelvic floor exercises, also known as Kegel exercises, offer several benefits for pregnant women, including:

  • Improved bladder control: Strengthening the pelvic floor muscles can help prevent incontinence during and after pregnancy.
  • Easier labor and delivery: A strong pelvic floor can assist in pushing during labor and may reduce the risk of complications.
  • Faster postpartum recovery: Strengthened pelvic floor muscles can help promote faster healing and recovery after childbirth.

How to Perform Pelvic Floor Exercises

To perform Kegel exercises, follow these steps:

  1. Identify the right muscles: To locate your pelvic floor muscles, try stopping your urine flow midstream. The muscles used to do this are the ones you’ll target during Kegel exercises.
  2. Contract and release: Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Gradually increase the duration of the contractions and relaxations as your muscles become stronger.
  3. Maintain proper form: Ensure that you’re only engaging your pelvic floor muscles and not tightening your abdomen, thighs, or buttocks. Breathe freely during the exercises.
  4. Consistency: Aim for at least three sets of 10 repetitions each day.

Remember to consult your healthcare provider before starting any new exercise routine, and seek guidance if you’re unsure whether you’re performing Kegel exercises correctly.

Tips and Tricks for Staying Fit During Pregnancy

Regular exercise is an essential part of a healthy lifestyle, and it’s especially important during pregnancy. Not only can exercise help you maintain a healthy weight, but it can also reduce the risk of complications during pregnancy and improve your overall health. However, before starting any exercise routine, it’s crucial to consult with your doctor to ensure that it’s safe for you and your baby.


Exercising for at least 30 minutes a day can help improve your mood, energy levels, and overall health during pregnancy. Whether you’re an experienced athlete or just starting out, there are plenty of options to choose from when it comes to staying active during pregnancy.


Yoga is a great low-impact workout that can help improve flexibility, balance, and relaxation during pregnancy. Many yoga studios offer prenatal classes specifically designed for pregnant women. These classes typically focus on gentle stretches and breathing exercises that are safe for both mom and baby.


Walking is another simple and effective way to stay active during pregnancy. Aim for at least 10,000 steps per day to keep your body moving throughout the day. Walking is also an excellent way to get some fresh air and enjoy the outdoors while staying active.

Kegel exercises

Kegel exercises are another essential part of staying fit during pregnancy. These exercises can help strengthen your pelvic floor muscles, which can prevent urinary incontinence and improve postpartum recovery. To perform Kegels correctly, simply squeeze the muscles that you would use to stop urinating mid-stream. Hold the contraction for three seconds before relaxing.

Maternity Running Shorts

If you’re experiencing discomfort or pain while exercising due to your growing belly, consider using a maternity support belt or MRM (maternity running shorts). These products are designed specifically for pregnant women and provide extra support where you need it most.


In addition to regular exercise, maintaining a healthy diet is also critical during pregnancy. Eating a balanced diet rich in fruits, vegetables, lean protein sources like chicken or fish, and whole grains can help ensure that you and your baby are getting the nutrients you need to stay healthy.


It’s also important to listen to your body during pregnancy. If you’re feeling tired or experiencing discomfort, it’s okay to take a break from exercise. Remember, staying active during pregnancy is about doing what’s best for you and your baby.

Managing Caloric Intake in Each Trimester

First Trimester: Maintaining Caloric Intake

During the first trimester, it’s important to maintain your pre-pregnancy caloric intake. This means consuming around 1800-2200 calories per day, depending on your activity level. However, it’s also important to focus on nutrient-dense foods rather than empty calories.

Many women experience morning sickness during the first trimester, which can make it difficult to consume enough food. If you’re struggling with nausea and vomiting, try eating small, frequent meals throughout the day instead of three large meals. You may also find that certain foods or smells trigger your symptoms – if this is the case, avoid these triggers as much as possible.

It’s also important to stay hydrated during the first trimester. Aim for at least eight glasses of water per day, and consider adding in other hydrating beverages like coconut water or herbal tea.

Second Trimester: Increasing Caloric Intake

As your baby grows and develops during the second trimester, your caloric needs will increase. It’s recommended that you consume an additional 300 calories per day during this trimester to support fetal growth and development.

However, this doesn’t mean that you should be eating junk food or indulging in unhealthy snacks. Instead, focus on nutrient-dense foods like fruits and vegetables, lean protein sources like chicken or tofu, and healthy fats like avocado or nuts.

In addition to increasing your caloric intake, it’s also important to continue staying hydrated throughout the second trimester. Dehydration can lead to complications like preterm labor or low amniotic fluid levels.

Third Trimester: Preparing for Breastfeeding

During the third trimester, your baby will experience rapid growth and development in preparation for birth. To support this growth and prepare for breastfeeding after delivery, it’s recommended that you increase your caloric intake by an additional 300-500 calories per day.

Again, it’s important to focus on nutrient-dense foods rather than empty calories. This will ensure that both you and your baby are getting the necessary nutrients for a healthy pregnancy and postpartum period.

In addition to increasing your caloric intake, it’s also important to continue staying hydrated during the third trimester. Dehydration can lead to complications like preterm labor or low amniotic fluid levels.

Joining Programs for a Healthier Pregnancy and Baby

Pregnancy is a beautiful journey that comes with its own set of challenges. It’s important to take care of yourself during this time, as your health directly affects the health of your developing baby. Joining a prenatal program can help pregnant women maintain their health and fitness throughout their pregnancy, leading to a healthier birth and baby.

Guidance on Nutrition, Exercise, and Overall Health

Prenatal programs are designed to provide guidance on nutrition, exercise, and overall health during pregnancy. These programs focus on the health of the uterus and the developing baby. They offer support from healthcare providers and other pregnant women, providing a community of support during this important time.

Nutrition is an essential component of prenatal care. Eating healthy foods ensures that both mother and baby receive all the necessary nutrients for growth and development. Prenatal programs provide guidance on healthy eating habits during pregnancy.

Exercise is also an important aspect of prenatal care. Regular exercise helps keep pregnant women fit and healthy while reducing stress levels. Prenatal programs offer guidance on safe exercises that are suitable for pregnant women.

Support from Healthcare Providers

Joining a prenatal program provides access to healthcare providers who specialize in caring for pregnant women. These professionals offer medical advice, monitor fetal development, conduct regular check-ups, and ensure that both mother and baby remain healthy throughout pregnancy.

Support from Other Pregnant Women

Prenatal programs also provide an opportunity for pregnant women to connect with others who are going through similar experiences. This creates a sense of community where participants can share their thoughts, feelings, concerns, and experiences related to pregnancy.

Starting Early Is Key

It’s important to start these programs early in pregnancy, ideally within the first few weeks or months after conception. This ensures that both mother and baby receive adequate care throughout pregnancy.

Research has shown that joining prenatal programs early in pregnancy leads to better outcomes for both mother and baby. These programs help reduce the risk of complications during pregnancy and childbirth, such as preterm labor, low birth weight, and gestational diabetes.

In addition to reducing the risk of complications, prenatal programs also improve maternal mental health. Pregnancy can be a stressful time for women, and joining a prenatal program can help alleviate some of that stress by providing support and guidance.


Getting fit during pregnancy is a great way to ensure a healthy pregnancy and delivery. The benefits of staying active and eating well are numerous, from reducing the risk of complications to improving recovery time after labor. With the right mindset, support, and guidance, any pregnant woman can find safe ways to stay active throughout her pregnancy.

By focusing on low-impact activities that promote blood flow and strengthen the body’s core muscles, women can avoid injury and maintain good spinal health. Additionally, by managing their caloric intake in each trimester, they can provide their growing baby with all the nutrients they need without overeating.

Joining programs designed specifically for pregnant women is also an excellent way to get support and guidance from professionals who understand the unique challenges of exercising while pregnant. These programs offer a variety of activities tailored to different fitness levels and conditions.

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