Best pregnancy exercises for each trimester
Safe and effective exercises to keep you strong and healthy throughout your pregnancy journey.
By the Baby Bloom team6 min read
Staying active during pregnancy is one of the best things you can do for your physical and mental wellbeing. The right exercises can help ease discomfort, improve sleep, and prepare your body for labour. Here's a comprehensive guide to the best exercises for each trimester.
Pregnancy exercises for each trimester
Walking
Low-impact cardio that's safe in every trimester and easy on your joints.
Tip: Aim for 30 minutes daily, even if you break it into shorter walks.
Prenatal yoga
Improves flexibility, reduces stress, and teaches breathing techniques for labour.
Tip: Look for classes specifically designed for pregnant women.
Swimming
The water supports your weight, relieving pressure on your back and joints.
Tip: Great for the third trimester, when you're carrying more weight.
Pelvic tilts
Strengthens abdominal muscles and helps relieve back pain.
Tip: Do these on your hands and knees for maximum benefit.
Pelvic floor (Kegel) exercises
Strengthens pelvic floor muscles for better bladder control and labour preparation.
Tip: Practise these daily — you can do them anywhere, at any time.
Modified squats
Opens your pelvis and strengthens leg muscles for labour.
Tip: Use a chair for support if needed, especially in later trimesters.
What to avoid
- High-impact activities with jumping or sudden movements
- Exercises lying flat on your back after the first trimester
- Hot yoga or exercising in extreme heat
- Contact sports or activities with a risk of falling
- Exercises that cause pain, dizziness, or shortness of breath
Extra tips
- Always warm up before exercising and cool down afterwards
- Stay hydrated — drink water before, during, and after exercise
- Listen to your body and modify or stop if something doesn't feel right
- Wear comfortable, supportive clothing and proper footwear
- Consider working with a prenatal fitness specialist
Common questions
Is it safe to start exercising if I wasn't active before pregnancy?
Yes, but start slowly and talk to your midwife or GP first. Begin with gentle activities like walking and gradually increase the intensity.
How do I know if I'm overdoing it during exercise?
Signs of overexertion include being unable to talk while exercising, dizziness, chest pain, or vaginal bleeding. Stop immediately if you experience any of these symptoms, and contact your midwife or GP.
Final thoughts
Exercise during pregnancy is not only safe but highly beneficial for both you and your baby. The key is choosing appropriate activities for each trimester and listening to your body's changing needs. Stay consistent, stay safe, and enjoy the many benefits of staying active during this special time. If you're experiencing early pregnancy symptoms that make exercise challenging, our guide to pregnancy symptoms can help you understand what's normal. And don't forget that proper nutrition with healthy snacks can fuel your workouts and support your energy levels.