The Definitive Guide to Pregnancy Exercises

Pregnancy is all about figuring out how to do the things you once did in a new way: Where do you shop for clothes now that you have a bump? How do you plan meals when you’re eating for two? And how do you safely keep up with your fitness routine? 


Finding the right mix of pregnancy exercises can be tricky — especially if it’s your first time going through the process. 


At, we’re dedicated to making parenthood easier for expecting parents like you. That’s why we put together this guide to help break down everything you need to know about pregnancy exercises. 


Is it safe to exercise during pregnancy?


While exercise during pregnancy is safe for most expectant parents, it’s important to know that it might not be right for everyone. Before creating a routine, discuss exercise with your obstetrician or your healthcare team to ensure you’re in a good place for regular activity. As long as your provider gives you the green light, you’re good to go!


What are the benefits of exercise during pregnancy?


Being safely active during pregnancy can be one of the easiest ways to help improve both you and your baby’s quality of life. In fact, the benefits of exercise during pregnancy include:

  • Reduced discomfort and back pain.
  • Decreased risk of complications like gestational diabetes and cesarean delivery.
  • Strengthened heart and blood vessels.
  • Lessened sense of constipation.
  • Healthier weight gain during the pregnancy.
  • Lower obesity rates for your child later in life. 


    How often should I be active?


    It’s recommended that healthy pregnant individuals get at least 2.5 hours of moderate aerobic activity every week. We recommend challenging yourself to 30 minutes of pregnancy exercises each day to help you break up the goal amount throughout the week. 


    What pregnancy exercises should I do?


    There are a number of things you can do to safely get moving while your bun is in the oven. If you’re new to physical exercise, we recommend trying several different options until you find something that you love doing and can feel motivated to participate in regularly. Some of the best pregnancy exercises include:

    • Brisk walks.
    • Swimming and water aerobics.
    • Stationary bike rides.
    • Modified yoga, barre or Pilates classes.
    • Elliptical sessions.
    • Dance classes. 


      If you were regularly exercising before your pregnancy and engaging in activities such as tennis or running, there is a chance you can continue it during your pregnancy. Just be sure to clear it with your doctor first. 


      What precautions should I take before and during pregnancy exercises?


      As you prepare for an exercise session (and while you’re exercising), it’s important to:

      • Drink plenty of fluids and be on the lookout for any signs of dehydration. That includes dizziness and/or a racing heartbeat.
      • Wear a supportive sports bra that protects your breasts.
      • Start each exercise session by stretching and warming up. Then, end each one with a cool-down period.
      • Pay attention to your body and stop if anything feels uncomfortable, painful or off.


        At, we know how many questions expecting parents have each day — and how difficult it can be to wade through pages and pages of information to find the answers. That’s why we’ve created over 80 brief online courses that can help you become an expert in whatever parenting subject you’d like — including physical fitness


        Want to try out our courses for yourself? Click here to sign-up for a free seven-day trial today!