Skip to Content

18 Pregnancy Workouts For Every Trimester

The thing about pregnancy is that you never know how you are going to be affected physically by growing a human in your body. You could win a grand slam championship (shoutout to the amazing Serena Williams who did this while pregnant!) or you can can be sidelined for months on bedrest like Princess Kate. Or somewhere in between!

Each pregnancy can vary and you simply have to roll with the punches. I have compiled a list of workouts that are safe for each trimester of pregnancy exercises that you can do from home, or even at the gym whenever your body feels up for it. Exercise is not only good for Mommy, it’s great for baby too! It helps you feel great from head to toe, and the endorphins are so great for putting you in a good mood!

RelatedFree Printable Baby Journal and Monthly Tracker

Exercising during pregnancy, when approached safely and with the guidance of a healthcare professional, can offer a host of benefits for both the mother and the unborn child. Physical activity during this transformative phase can help in managing some of the common issues women face while pregnant and can also pave the way for a smoother childbirth experience. Here are some key benefits:

  1. Improved Cardiovascular Health: Regular exercise can help in maintaining a strong cardiovascular system, which becomes especially crucial during pregnancy when the heart is responsible for pumping more blood to support the growing baby.
  2. Reduction in Pregnancy Symptoms: Many pregnant women report reduced symptoms like lower back pain, bloating, swelling, and constipation when they engage in regular physical activity. It can also help reduce the risk of gestational diabetes.
  3. Enhanced Mood and Energy: Physical activity releases endorphins, the body’s natural painkillers and mood elevators. This can be particularly beneficial to combat pregnancy-related mood swings or feelings of fatigue.
  4. Improved Muscle Tone and Strength: Strength training, with adjustments made for safety, can help in building the necessary muscle strength required during childbirth, making the process somewhat easier. It also helps in reducing musculoskeletal discomforts common during pregnancy.
  5. Increased Stamina for Labor: Labor and childbirth are physically demanding. Building endurance through cardiovascular exercise can be advantageous when it comes to the birthing process.
  6. Better Posture: As the baby grows, the center of gravity shifts, which can cause postural problems. Engaging in exercises that target the back, shoulders, and chest can help in maintaining an upright posture.
  7. Quicker Recovery Post-Childbirth: Women who maintain a consistent workout routine during pregnancy often find that they can recover more swiftly post-childbirth, returning to their pre-pregnancy fitness levels and body weight more quickly.
  8. Reduced Risk of Excessive Weight Gain: By staying active, pregnant women can ensure they’re gaining a healthy amount of weight, reducing risks associated with excessive weight gain such as preeclampsia.
  9. Better Sleep: Many pregnant women struggle with insomnia. Regular exercise can promote fatigue at the end of the day, allowing for deeper and more restful sleep.
  10. Reduced Risk of Complications: Engaging in moderate exercise can potentially reduce the risk of pregnancy complications like gestational diabetes and preeclampsia.

Precautions: While the benefits are many, it’s essential to consult with a healthcare professional before starting or continuing any exercise regimen during pregnancy. Not all exercises are suitable, and modifications might be needed based on the trimester or any existing health conditions. The primary goal should always be the safety and health of both the mother and baby.

In conclusion, working out during pregnancy is about more than maintaining physical appearance; it’s about nurturing a healthier body and mind for the well-being of both the mother and the child. It’s a proactive approach that can make the journey of pregnancy, childbirth, and postpartum recovery smoother and more fulfilling.

Pregnancy Workouts For The First Trimester

For some more resources on first trimester fitness workouts check out more resources below:

How To Exercise During The First Trimester – Moms Into Fitness

How To Work Out Safely During The First Trimester – Women’s Health

Pregnancy Workouts For The Second Trimester

For some more resources on second trimester fitness workouts check out:

The Second Trimester Workout Plan – Women’s Health

A Safe Workout For The Second Trimester – Family Education

7 Safe Exercises You Can Do During The Second Trimester – Mom Junction

Pregnancy Workouts For The Third Trimester

For some more resources on third trimester fitness workouts checkout:

The 3 Most Important Third Trimester Exercises–The Bump

How To Safely Exercise In The Third Trimester Of Pregnancy–Healthline

6 Cardio Workouts For The Third Trimester Of Pregnancy

RelatedTraveling While Pregnant: Tips To Have The Best Experience

Did you work out during all three trimesters of your pregnancy?

Danielle Edge

Thursday 19th of July 2018

What a tremendous pregnancy workout resources for all mamas. My cousin is pregnant. I will be passing on your great suggestions to her. Hope so she will be healthy during her pregnancy period. Thanks for the info.


Wednesday 27th of June 2018

Maintaining a healthy body during pregnancy is so important. I endorse this 100%!

Jon Muller

Sunday 24th of June 2018

I'm going to show this to my pregnant friends or their husband. They know me as a workout freak and I always told them that there are many resources online like this one. I mainly workout to alleviate my back pain and it felt good to be able to share.

Janine Huldie

Tuesday 19th of June 2018

What great pregnancy workout resources for all mamas-to-be and will definitely pass onto fiends who are pregnant here now. Thanks Nellie!! :)