Staying Fit While Pregnant

April 8, 2025

Pregnancy is an exciting and challenging time for the body. Exercise is not only safe during pregnancy, but can help support a healthier, pain-free journey! Generally, it is safe to perform the same level of exercise you were performing prior to pregnancy. Exercising for a total of 150 minutes over at least 3 days reduces the likelihood of pregnancy complications. A variety of aerobic exercise, strength training, yoga, and stretching is helpful.

Each phase of pregnancy presents its own unique strengths and challenges. During the first trimester, if you are limited by fatigue or nausea, you may need to focus on activities like walking, yoga, and gentle strengthening. During the second trimester, you may feel more energetic and may be able to progress to higher levels of strengthening to support your growing body. During the third trimester, you can continue to do any exercises that feel safe and comfortable to your body. Throughout your whole journey, there are a few things you should keep in mind to protect your core. During any abdominal exercise, perform a core draw-in prior to movement. Imagine using your abdominal muscles to draw your baby bump in and up towards the back of your ribcage. You should feel a gentle tension across the front of your lower abdomen. Avoid breath holding or bearing down at any point.

You may need to modify core exercises as your pregnancy progresses – to protect against the development of diastasis recti, monitor for “doming.” Watch your belly or gently rest your hand on your abdomen as you exercise. If the center of your abdomen comes to a tent-like peak, the exercise is too difficult, and you should modify this exercise.

Exercise may serve a key role in helping you have a happy and healthy pregnancy. Most importantly, find what you enjoy and give it a try!

EXERCISE 1

Squats

  • Stand with feet about shoulder width apart
  • Lower yourself by bending your hips and knees. Your motion should involve hinging your hips back like you are sitting in a chair behind you rather than bending your knees forward.
  • Perform 2 sets of 20 repetitions.
  • For added challenge, add a resistance band around your knees.

EXERCISE 2

Single Leg Deadlifts with a Kickstand

  • Stand with your weight on one leg. Hold a dumbbell or kettlebell in your opposite hand. e toe of your other foot may rest on the ground slightly behind your other leg to assist with balance.
  • Slowly hinge your hips behind you to slide the weight down your shins. Your spine should remain straight. Your knee will have a soft bend as you hinge but should not drop forward over your toes.
  • Perform 2 sets of 15 repetitions each side.

EXERCISE 3

Standing Weighted Marches

  • While standing, draw your lower abdominal muscles in like you are lifting your baby bump up and in. With your core braced, raise light to medium-weight dumbbells overhead.
  • As you exhale, lift one knee to hip height. Focus on maintaining core activation and balance. Inhale as you return your foot to the floor. Repeat on the opposite leg.
  • Perform 2 sets of 20 repetitions – 10 each side.

EXERCISE 4

Side Plank on Knees

  • Begin on your side with your elbow propped up directly under your shoulder. Bend both knees to a comfortable position.
  • Draw in your lower abdominals like you are lifting your baby bump up and in. As you exhale, lift your hips o the ground. Hold as long as you can maintain core activation and still breathe. A good starting goal may be 10-15 seconds.
  • Perform 5 sets of 15 second holds.

EXERCISE 5

Bird Dog

  • Start on your hands and knees. Draw in your lower abdominals like you are pulling your baby bump up and in.
  • As you exhale, reach your opposite arm and leg out. Your goal is to maintain core activation and avoid arching your back. Inhale as you return and repeat on the other side.
  • Perform 2 sets of 10 repetitions each side.

EXERCISE 6

Pallof Press

  • Tie a resistance band to a pole or anchor directly to your side (you may tie it in a knot and shut the knot on the other side of a door at chest height). Hold the band to your chest and step away from the anchor until you feel firm resistance.
  • Draw your lower abdominals in. As you exhale, press your arms straight forward. Do not let yourself get pulled to the side by the band. Inhale as you return, keeping core active.
  • Perform 2 sets of 20 repetitions.

By Beth Frazier, PT

Posted in Blog