Exercise during pregnancy: What’s safe, what to avoid, and the science behind it
- Updated Feb 27, 2025
- Published
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Created with Hector Chapa, MD, FACOG, Clinical associate professor, Obstetrics and Gynecology Texas A&M University, College of Medicine in Bryan-College Station, USA
- Exercise during pregnancy provides numerous benefits, including reduced risk of gestational diabetes, improved cardiovascular health, and better mood.
- Safe activities include walking, swimming, prenatal yoga, and strength training, while high-impact and high-risk sports should be avoided.
- Scientific research confirms that moderate pregnancy workouts do not increase miscarriage risk and may even lead to better birth outcomes.
Many expectant mothers worry about whether exercise and pregnancy are a safe combination. Concerns range from miscarriage risks to the impact of workouts on fetal development. However, extensive research indicates that working out while pregnant—when done correctly—offers substantial benefits. This guide will break down the science behind exercise during pregnancy, provide safe workout recommendations, and clarify misconceptions about physical activity while expecting.
Benefits of exercise during pregnancy
According to the American College of Obstetricians and Gynecologists (ACOG), exercise during pregnancy is highly beneficial when performed correctly. The key advantages include:
1. Reduced pregnancy complications
- A 2020 study published in JAMA Network Open found that regular exercise lowers the risk of gestational diabetes by up to 36% and preeclampsia by 39%.
- Exercise improves insulin sensitivity, reducing blood sugar fluctuations that contribute to pregnancy-related metabolic disorders.
2. Improved cardiovascular and muscular health
- The American Journal of Obstetrics & Gynecology states that prenatal exercise improves circulation, reducing swelling and varicose veins.
- Strength training helps maintain core and back muscles, preventing lower back pain—a common pregnancy complaint.
3. Better mental health
- A 2018 review in Psychosomatic Medicine confirmed that pregnancy workouts reduce the risk of prenatal depression and anxiety by increasing endorphin levels.
- Exercising at least 150 minutes per week significantly improves sleep quality in pregnant women.
4. Easier labor and delivery
- Studies show that women who stay active during pregnancy have shorter labor durations and lower rates of cesarean delivery.
- Regular pregnancy workouts enhance endurance, flexibility, and strength, aiding in smoother deliveries.
👉Find out more: Your pregnancy checklist: Week-by-week guide to preparing for baby
Safe exercises during pregnancy
Engaging in the right type of exercise during pregnancy is crucial for maintaining fitness, reducing discomfort, and preparing the body for labor. Low-impact exercises that support cardiovascular health, muscle strength, and flexibility while minimizing strain on the joints and pelvic floor are ideal.
Walking
Walking is one of the best and safest forms of physical activity for pregnant women. It provides cardiovascular benefits without putting excessive pressure on the body. Walking at a moderate pace for 20–30 minutes a day helps maintain endurance, supports circulation, and reduces swelling in the legs and feet. Unlike high-impact exercises, walking is easy on the joints, making it suitable for all trimesters.
Swimming and water aerobics
Those are excellent choices for pregnancy workouts. Water buoyancy reduces strain on the body, alleviates back pain, and helps with swelling, which is common in later pregnancy. The resistance of water also offers a gentle way to strengthen muscles without excessive impact. Many women find that swimming or simply moving in the water provides relief from common pregnancy discomforts such as pelvic pressure and joint pain.
Prenatal yoga
Prenatal yoga is highly recommended for improving flexibility, posture, and relaxation. It helps strengthen core muscles, reduces stress, and promotes better breathing techniques, which can be beneficial during labor. However, not all yoga poses are safe during pregnancy. Expectant mothers should avoid deep backbends, poses that require lying flat on the back after the first trimester, and any position that involves twisting the abdomen. Prenatal yoga classes designed specifically for pregnancy provide modified poses that cater to a growing belly while ensuring safety.
Here are five prenatal yoga poses with brief instructions:
1. Cat-cow stretch (Marjaryasana-Bitilasana). On all fours, inhale as you arch your back (Cow Pose), and exhale as you round it (Cat Pose). Repeat for 5-10 rounds.
2. Child’s pose (Balasana). Kneel with knees apart, lower your torso to the floor, and stretch your arms forward. Hold for 30 seconds to 1 minute.
3. Warrior II (Virabhadrasana II). Stand with feet wide, bend one knee, extend arms to the sides, and gaze over your front hand. Hold for 30 seconds and switch sides.
4. Seated forward fold (Paschimottanasana). Sit with legs extended, inhale to lengthen the spine, and exhale to fold forward. Hold for 30 seconds to 1 minute.
5. Reclining Bound Angle Pose (Supta Baddha Konasana). Sit with the soles of your feet together, recline back with support, and relax for 1-2 minutes.
Remember to modify poses as needed and focus on breathing deeply.
Strength training
Strength training is also beneficial when done with proper modifications. Light to moderate weightlifting can help maintain muscle tone, improve stamina, and prevent pregnancy-related aches and pains. Exercises such as squats, bicep curls, and resistance band workouts strengthen important muscle groups used during labor and postpartum recovery. However, women should avoid lifting excessively heavy weights and performing movements that strain the abdominal muscles, such as crunches or overhead lifts.
Stationary cycling and low-impact aerobics
These activities provide a great way to keep the heart rate elevated while avoiding unnecessary stress on the joints. Unlike outdoor cycling, which carries the risk of falls, a stationary bike offers a controlled environment for maintaining cardiovascular health. Similarly, low-impact aerobics classes designed for pregnancy focus on safe movements that boost energy and fitness without excessive jumping or sudden direction changes.
👉Find out more: Is it safe to fly while pregnant? Tips for safe travel during pregnancy
Kegel exercises
Kegel exercises are vital for strengthening the pelvic floor muscles, which support the bladder, uterus, and rectum. Strengthening these muscles can help prevent incontinence and improve recovery after delivery. How to do Kegel exercises:
- Find the right muscles: To identify the pelvic floor muscles, stop urination midstream (only do this once to identify the muscles, not as a regular practice).
- Contract the muscles: Tighten your pelvic floor muscles, hold for 5 seconds, and then relax for 5 seconds.
- Repeat: Try to do 10 repetitions at least 3 times a day.
- Make it easier: Lie down initially if you find it hard to perform standing, and focus on your breathing to ensure you’re not holding your breath.
- Progress: As your pelvic floor muscles get stronger, try to hold the contractions for longer (up to 10 seconds), but always listen to your body.
Regardless of the type of exercise chosen, it’s essential for pregnant women to listen to their bodies and make modifications as needed. Staying hydrated, avoiding overheating, and wearing supportive footwear are also key considerations to ensure a safe and effective workout routine. Before starting any new exercise program, consulting a healthcare provider can help tailor an approach that suits individual health conditions and pregnancy progression.
Exercises to avoid while pregnant
While exercise is highly beneficial during pregnancy, certain activities pose unnecessary risks due to their potential to cause injury, overheating, or excessive strain on the body. Avoiding high-impact, high-risk, and overly strenuous workouts ensures both maternal and fetal well-being.
High-impact exercises
Activities that involve excessive jumping, sudden changes in direction, or prolonged periods of intense exertion can strain the joints, increase the risk of falls, and place excessive pressure on the pelvic floor. Pregnancy hormones like relaxin loosen the ligaments and joints, making them more prone to injury. Running can be safe for experienced runners who were active before pregnancy, but those new to running should consider lower-impact alternatives like walking or swimming to prevent unnecessary strain on the body. High-intensity interval training (HIIT) workouts should also be modified to reduce explosive movements that could lead to balance issues.
Contact sports and activities with fall risks
Sports that involve direct physical contact, rapid movements, or an increased likelihood of falling should be avoided. Soccer, basketball, and hockey pose risks of abdominal trauma from collisions, while sports like skiing, snowboarding, surfing, gymnastics, and horseback riding carry a high risk of falls, which could cause serious harm to both the mother and baby. Cycling outdoors, especially on uneven terrain, increases the risk of falling, making stationary cycling a safer alternative during pregnancy.
Hot yoga and hot Pilates
Practices that involve high temperatures, such as hot yoga and hot Pilates, are not safe during pregnancy. The excessive heat can lead to dehydration, dizziness, and an increased risk of overheating, which can negatively affect fetal development. The body’s ability to regulate temperature is already altered during pregnancy, making it easier to overheat and potentially cause neural tube defects in early pregnancy. Instead, expectant mothers can opt for prenatal yoga, which focuses on gentle stretching, breath control, and relaxation techniques in a temperature-controlled environment.
Exercises that require lying flat on your back after the first trimester
After the first trimester, lying flat on the back for extended periods can compress the inferior vena cava, a major vein that returns blood to the heart. This can lead to reduced blood flow to the uterus and cause dizziness, shortness of breath, and low blood pressure. Exercises such as supine abdominal workouts, bench presses, and certain yoga poses that involve prolonged lying on the back should be avoided or modified by using an inclined position or side-lying variations.
Movements that strain the abdominal muscles
As pregnancy progresses, the abdominal muscles stretch significantly to accommodate the growing uterus. Exercises like crunches, sit-ups, leg lifts, and deep twisting movements can increase the risk of diastasis recti, a condition where the abdominal muscles separate. Instead, core strengthening should focus on gentle stability exercises like pelvic tilts, modified planks, and deep belly breathing to support the changing body.
Heavy weightlifting and exercises with excessive strain
While strength training is beneficial during pregnancy, lifting excessively heavy weights or performing exercises that involve holding the breath (Valsalva maneuver) can increase intra-abdominal pressure and stress the pelvic floor. Instead, women should focus on moderate resistance training using lighter weights with higher repetitions while maintaining proper breathing techniques.
Exercises that involve deep backbends or excessive twisting
Certain yoga poses and stretching exercises that require extreme flexibility, deep backbends, or strong abdominal engagement should be avoided. These movements can place unnecessary stress on the spine, overstretch the already loosened ligaments, and reduce circulation to the uterus. Twisting movements should be modified to focus on gentle upper body rotation without compressing the abdomen.
Questions from the Femia community
How much exercise is too much during pregnancy?
The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity exercise per week, ideally spread over several days. However, excessive exercise that leads to exhaustion, dizziness, dehydration, or shortness of breath should be avoided. If an expectant mother struggles to carry on a conversation while exercising (the "talk test"), it may be a sign of slowing down. Overexertion can also elevate core body temperature, which is not safe for fetal development, particularly in early pregnancy.
Can exercise induce labor?
Moderate exercise does not induce labor or increase the risk of preterm birth in a healthy pregnancy. In fact, regular movement can help maintain strength and endurance for labor. However, high-intensity or strenuous workouts in the later stages of pregnancy may trigger Braxton Hicks contractions or discomfort. In women with a high-risk pregnancy or preterm labor risk, certain exercises may need to be avoided. Always check with a healthcare provider before engaging in vigorous physical activity in the third trimester.
When should I stop exercising during pregnancy?
Exercise should be stopped immediately if any warning signs appear, such as dizziness, chest pain, difficulty breathing, vaginal bleeding, fluid leakage, contractions, or reduced fetal movement. As pregnancy progresses, workouts should be modified to accommodate physical changes, such as balance shifts and joint laxity. If any discomfort, pain, or extreme fatigue occurs, it’s essential to take a break and consult a doctor before continuing.
The bottom line
Regular exercise during pregnancy offers significant health benefits, including reduced risk of gestational diabetes, improved cardiovascular health, and enhanced mental well-being. Safe workouts like walking, swimming, and prenatal yoga are highly recommended, while high-impact activities and hot yoga should be avoided. Contrary to common fears, moderate pregnancy workouts do not increase miscarriage risks; in fact, they often contribute to better birth outcomes. Before beginning or modifying an exercise routine, always consult a healthcare provider to ensure the safety of both mother and baby.
References
- “Pregnancy Exercises: Keeping Fit and Healthy.” Mayo Clinic, 2024, https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-exercises/art-20546799.
- “Exercise in Pregnancy.” NHS, 2024, https://www.nhs.uk/pregnancy/keeping-well/exercise/.
- “Exercise During Pregnancy.” ACOG, 2024, https://www.acog.org/womens-health/faqs/exercise-during-pregnancy.
- Artal, Raul, and K. O’Toole. “Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period.” NCBI, 2024, https://www.ncbi.nlm.nih.gov/books/NBK430821/.
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