Safe Pregnancy Workouts: Best Exercises by Trimester (2022)

Safe Pregnancy Workouts: Best Exercises by Trimester (1)Share on Pinterest

The excitement (or sheer panic) you felt when you saw those two blue or pink lines appear is likely something you’ll never forget. And now that you’re pregnant, you might be wondering what needs to change and what can stay the same.

The good news? Staying active tops the list of things to keep for the next 9 months.

And whether you’re looking to continue your current workout routine or start a new one, we’ve got you covered. From cardio and strength training to stretching and core exercises, here’s everything you need to know about staying fit during your pregnancy.

If you think of exercise solely as a way to fit into a smaller pair of pants, you may need to shift your perspective (and priorities) now that you’re pregnant.

According to the American College of Obstetricians and Gynecologists (ACOG), exercising during pregnancy can lead to a lower incidence of:

  • preterm birth
  • cesarean birth
  • excessive weight gain
  • gestational diabetes or hypertensive disorders such as preeclampsia
  • lower birth weight

It’s also an excellent way to:

  • maintain physical fitness
  • reduce low back pain (hello, growing tummy!)
  • manage symptoms of depression and anxiety
  • reduce stress
  • improve postpartum recovery

Brooke Cates, prenatal and postpartum fitness expert and owner of Studio Bloom, says some exercises can be implemented in each trimester to support the body through its physical changes while preparing for an easier return to exercise postpartum.

She emphasizes a shift of focus on core and pelvic floor awareness, which can help you build a deeper core-based connection before the real changes begin to take place.

When considering exercises for pregnancy, Cates says there aren’t a lot of activities that need to be removed from your current regimen.

“While the majority of exercises can be continued throughout each trimester, modifying and scaling back where needed can help increase the strength, stability, and physical adaptability as your body changes,” she says.

With that in mind, here are some general safety tips to consider when exercising during pregnancy, according to the ACOG.

  • Get clearance from your doctor if you’re new to exercise or you have any health conditions that may contraindicate exercise.
  • Drink plenty of water before, during, and after exercise.
  • Wear supportive clothing such as a supportive sports bra or belly band.
  • Don’t become overheated, especially during the first trimester.
  • Avoid lying flat on your back for too long, especially during the third trimester.
  • Avoid contact sports and hot yoga.
(Video) Pregnancy Exercises First Trimester (safe for all trimesters)

Cardiovascular exercises such as walking, swimming, jogging, and stationary cycling are top picks during all three trimesters.

Unless your doctor has told you to modify physical activity, follow the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans, which recommends getting at least 150 minutes of moderate-intensity aerobic activity each week.

If you’re used to doing vigorous-intensity exercises such as running or your fitness level is high, the ACOG says you can continue these activities during pregnancy — with your doctor’s clearance, of course.

Exercises to do in the first trimester of pregnancy

(Video) Exercising During the Third Trimester of Pregnancy - Safe to Do Exercises & Precautionary Tips

The first three months of pregnancy can be a wild ride of emotions. From elation and pure joy to concern, worry, and even fear as you begin to realize that you’re responsible for nourishing, growing, and keeping this tiny soon-to-be human being safe and healthy.

As long as you’re not considered a high-risk pregnancy, physical therapist Heather Jeffcoat, DPT, says you can continue with your regular exercise routine in the first trimester.

The foundation of a well-rounded prenatal fitness routine should include at least 150 minutes of cardiovascular activity each week and 2 to 3 days of strength training exercises that target the major muscle groups.

It should also focus on specific exercises that help make pregnancy easier and prepare you for labor and childbirth. (It may seem far off — but it will be here before you know it!)

One area of importance, says Jeffcoat, is to work on body awareness to prepare for changes in your posture. “Doing an exercise like the pelvic curl is a great way to begin working on spinal mobility and strengthening the abdominal muscles that will support your belly as it grows,” she says.

Pelvic curl

  1. Lie on your back with your knees bent and feet flat on the ground, about hip-width apart.
  2. Take a deep breath in to prepare, then exhale as you tuck your pelvis (your “hips”) so that you’re making an impression of your spine on the floor.
  3. Keep that tucked position as you continue the exhale and roll through the movement so that you are lifting your spine out of that impression, one vertebra at a time.
  4. Stop when you reach your shoulder blades.
  5. Inhale at the top of the movement, then exhale as you fold your body back down, placing one vertebra at a time back onto the floor until you get to your starting position on the back of your pelvis (your “hips,” as many people will refer to them as).
  6. Do 12 to 15 reps. For an added challenge, bring your legs all the way together.

Pelvic brace

Do this throughout pregnancy as long as you don’t have pelvic floor symptoms such as painful intercourse or urinary urgency.

  1. Lie on your back with your knees bent and feet flat on the ground, about hip-width apart.
  2. Place your pelvis and low back into a “neutral” position. To find this, make sure you’re resting on the back of your pelvis and creating a small space in your lower back (your back should not be pressed into the floor).
  3. Inhale to prepare, then exhale to perform a Kegel contraction by gently closing the openings (the urethra, the vagina, and anus). As you are performing this contraction, notice how your lower abdominal muscles want to work with that.
  4. Slightly draw the lower abs in with the Kegel. Inhale, relax the abs and pelvic floor, exhale repeat contraction.
  5. Do 2 sets of 8 to 15 repetitions of 3- to 5-second holds, once or twice a day.

Kneeling pushups

This move targets core and upper body strengthening together.

  1. Lie flat on your stomach, then push up onto your hands and knees, keeping your knees behind your hips.
  2. Pull in your abs (the pelvic brace), and then slowly lower your chest toward the floor as you inhale.
  3. Exhale as you press back up.
  4. Start with 6 to 10 and gradually work up to 20 to 24 reps.

Squats

The first trimester is also an ideal time to get squatting! If you have access to the gym, you can also use the leg press machine. Squats — especially bodyweight squats — can be done throughout your entire pregnancy.

Plus, since squats strengthen all the muscles in your lower body — including the quads, glutes, and hamstrings — Jeffcoat says keeping these muscles strong is a great way to protect your back, so you use your legs instead of your back when lifting.

  1. Stand in front of a couch, with your back facing the couch. Begin with feet just wider than hip-width apart. Use the couch as a guide to ensure proper form.
  2. Squat down like you’re about to sit down on the couch, but come back up just as your thighs start to touch it.
  3. Make sure you take 5 seconds to go down 3 seconds to come back up.
  4. Exhale as you squat; inhale as you stand.
  5. Do 2 sets of 15 to 20 reps.

Related: 5 ways to perform squats safely during pregnancy

Bicep curls

This simple — yet effective — move is another top pick throughout pregnancy. Jeffcoat says bicep curls are a key move to add to your workouts since you need to prep your arms for repeatedly lifting and holding your baby.

  1. Grab 5- to 10-pound dumbbells and stand with your feet slightly wider than your hips and your knees slightly bent.
  2. Exhale as you slowly bend your elbows, bringing the dumbbells toward your shoulders.
  3. Inhale and slowly lower the weights back down.
  4. Take 3 seconds to lift the dumbbells and 5 seconds to lower.
  5. Do 2 sets of 10 to 15 repetitions.

Some variations and additional strength training moves to include in the first trimester, according to Brittany Robles, MD, CPT include:

(Video) Easy and Safe First Trimester Pregnancy Exercises

  • lunges with weight
  • glute bridge (if you’re experiencing any pelvic pain or have a history of pelvic pain with pregnancies, you can also add ball squeezes in between your thighs during the glute bridges)
  • standard pushups

When it comes to what you should avoid during the first trimester, Robles says to put your high-intensity interval training (HIIT) on hold since it’s an easy way to exhaust yourself early in pregnancy.

Robles also recommends avoiding any exercise where you can experience trauma, such as contact sports.

Once the reality sets in that you’re in this for the long haul, you may notice a feeling of calmness and even an increase in energy over the next several weeks. Many women say this is the trimester where they feel the best, which is why it’s an excellent time to focus on your fitness routine.

That said, Robles does point out that since the uterus is getting bigger, you do need to be a bit more careful with physical activity.

Activities to avoid during the second trimester, according to Robles, include any high impact exercise that involves jumping, running, balance, or exhaustion. You also want to avoid any exercise that has you lying on your back for extended periods of time.

In addition to the exercises in the first trimester, consider adding some variations to your squat such as narrow squats, single-leg squats, as well as wide stance squats. Incline pushups, which target the chest, triceps, and shoulders, are another move to add during this trimester.

Now that the core foundation has been established, Cates says training the core as the abdomen expands is a much easier concept. And with things beginning to shift and grow even more at this time, she often recommends that moms-to-be continue to work on stability strength with an extra focus on the inner thighs and glutes.

Incline pushups

  1. Stand facing a ledge or railing and place your hands shoulder-width apart on the surface.
  2. Step your body back into a standing plank position with your back in a straight line.
  3. Bend your arms and slowly lower your chest toward the railing or ledge.
  4. Straighten your arms to return to the starting position.
  5. Do 2 sets of 10 to 12 repetitions.

Hip flexor and quadriceps stretch

Due to postural changes, Jeffcoat says the second trimester is the ideal time to develop a stretching routine that focuses on the hip flexors, quadriceps, low back, gluteals, and calves.

Because of your changing center of gravity, the belly tends to fall forward, creating shortened hip flexor muscles. This exercise allows you to safely stretch during pregnancy.

  1. Go into a half-kneeling position on the floor. Place your right knee on the floor and your left foot in front of you, left foot flat on the floor.
  2. Keeping your posture nice and tall, lunge toward your left foot until you feel a stretch in the front of your right hip and thigh.
  3. Hold for 30 seconds, ease off, and then repeat 2 more times.
  4. Switch sides and repeat.

Side-lying leg lifts

To prepare for your changing center of gravity, it’s important to get the muscles that help with balance and assist in pelvic stabilization stronger.

(Video) Week 27 of Pregnancy | 20-min Full Body Prenatal Workout

  1. Lie on your right side with both knees bent and stacked on top of one another.
  2. Slightly lift your right side off of the floor to create a small gap between your waist and the floor. This also levels your pelvis.
  3. Straighten your left leg and angle it slightly in front of you. Rotate your hip so that your toes point down toward the floor.
  4. Exhale as you take about 3 seconds to lift your leg; inhale for 3 seconds back down. As you lift your leg, make sure you don’t lose that little gap you created between your waist and the floor.
  5. Do 2 sets of 8 to 15 repetitions on each side.

Mermaid stretch

As your baby grows, it can start to create pressure on your diaphragm and ribs that can be painful.

  1. Sit on the ground with both of your knees bent (or folded) and your feet facing to the right.
  2. Raise your left arm straight to the ceiling as you inhale, then exhale and sidebend your torso toward the right. The stretch should be felt on the left side in this example. Hold for 4 slow, deep breaths. This would be the direction to stretch if you experience discomfort on the left side.
  3. Reverse directions for discomfort on the right side. To reduce the risk of this occurring, start stretching both directions during the second trimester.

You’ll definitely notice a slowdown — if not an abrupt halt at times — during the third trimester, as your body begins to prepare for labor and childbirth. This is a great time to focus on cardiovascular activities and keep up your mobility and abdominal strength with:

  • walking
  • swimming
  • prenatal yoga
  • Pilates
  • pelvic floor exercises
  • bodyweight moves

These help to keep your upper and lower body muscles strong.

For safety purposes, Jeffcoat says to avoid any exercise that places you at a risk for falls. “Because your center of gravity is changing daily, it’s smart to avoid exercises that would lead to a loss of balance, resulting in a fall and possible abdominal impact that could harm your baby,” she says.

It’s also not uncommon to experience pubic symphysis pain, which is pain in the front pubic bone. Because of this, Jeffcoat recommends avoiding exercises where your legs are too far apart, which will further aggravate this pain.

Diastasis recti correction

Diastasis recti [separation of the rectus abdominal muscles] is a concern for women during this time, and it will show up as a bulge that runs down the midline of your abdomen,” says Jeffcoat. In order to combat this, she recommends doing a diastasis recti correction exercise.

  1. Lie on your back with a pillow under your head and shoulders. Knees are bent, and feet are flat on the floor.
  2. Use a crib or twin sheet and roll it so it’s about 3 to 4 inches wide, and place it on your lower back (above your pelvis and below your ribs).
  3. Grab the sheet and cross it once over your abdomen. Then, grasp the sides, and the sheet should form an X as you pull each side.
  4. Take a deep breath in to prepare, then press your back flat into the floor as you raise your head and shoulders off of the pillow. During this motion, you are gently “hugging” the sheet around your abdomen to support your abs.
  5. Inhale lower, and repeat 10 to 20 times. If your neck or shoulders hurt, start at 10 and work your way up.
  6. Do this 2 times a day.

Other low-weight or bodyweight-only strength training exercises to target during the third trimester include:

  • bodyweight squats or sumo squats with a wider stance for an increased base of support (if you’re not experiencing pelvic pain)
  • standing shoulder press with light weights
  • bicep curls with light weights
  • pushups against a wall
  • modified planks
  • tricep kickbacks with light weight

The takeaway

(Video) Safe Exercises to Try During the Second Trimester of Pregnancy (Plus Tips and Precautions)

Staying physically active during pregnancy is beneficial for both mom and baby.

Including some form of exercise most days of the week can help keep your core strong, your muscles fit, and your cardiovascular system in top shape. Plus it can do wonders for your mental health (yay for endorphins!).

Make sure to listen to your body and stop if you feel any discomfort or pain. And as always, talk with your doctor if you have any questions or concerns about how your body is responding to an exercise program.

FAQs

What is the safest exercise while pregnant? ›

Experts agree these exercises are safest for pregnant women: Walking—Brisk walking gives a total body workout and is easy on the joints and muscles. Swimming and water workouts—Water workouts use many of the body's muscles. The water supports your weight so you avoid injury and muscle strain.

Which trimester is exercise most important? ›

Third trimester exercises are some of the most important, helping to alleviate aches and pains while also prepping your body for labor. These exercises will open up the hips and pelvis, strengthening the muscles you'll be using during childbirth.

What are the two best and safest exercises for a pregnant woman? ›

The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics (taught by a certified aerobics instructor).

What trimester should I start exercising? ›

First Trimester

But if you're just getting started, walk 10-15 minutes a day and gradually increase to a 30-minute walk 3-5 times a week. For women without pre-existing health conditions, moderate activity does not have heart rate limitations. This is especially true for women who were exercising prior to pregnancy.

Which of the exercise do doctors recommend during pregnancy? ›

For most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week. Walking is a great exercise for beginners. It provides moderate aerobic conditioning with minimal stress on your joints.

What exercises you Cannot do while pregnant? ›

Any exercise that may cause even mild abdominal trauma, including activities that include jarring motions or rapid changes in direction. Activities that require extensive jumping, hopping, skipping, or bouncing. Deep knee bends, full sit-ups, double leg raises and straight-leg toe touches. Bouncing while stretching.

Can I do squats while pregnant? ›

During pregnancy, squats are an excellent resistance exercise to maintain strength and range of motion in the hips, glutes, core, and pelvic floor muscles. When performed correctly, squats can help improve posture, and they have the potential to assist with the birthing process.

Which exercise is best for normal delivery? ›

5 exercises to train for labor and delivery
  • Child's pose. This yoga pose helps lengthen pelvic floor muscles and ease discomfort. ...
  • Deep squat. Deep squats help relax and lengthen the pelvic floor muscles and stretch the perineum. ...
  • Quadruped cat/cow. ...
  • Perineal bulges. ...
  • Perineal massage.

Can walking too much affect early pregnancy? ›

You can certainly overdo any physical activity during pregnancy, whether it's hyper-extending your joints in a prenatal yoga class or pushing yourself too hard in the lap pool. Even walking too much in pregnancy can incur potential risks, such as shortness of breath, strain and pain.

Which time is best for pregnancy? ›

Understanding your menstrual cycle

You're most fertile at the time of ovulation (when an egg is released from your ovaries), which usually occurs 12 to 14 days before your next period starts. This is the time of the month when you're most likely to get pregnant.

What should I avoid during my first trimester? ›

What Should I Avoid During My First Trimester?
  • Avoid smoking and e-cigarettes. ...
  • Avoid alcohol. ...
  • Avoid raw or undercooked meat and eggs. ...
  • Avoid raw sprouts. ...
  • Avoid certain seafood. ...
  • Avoid unpasteurized dairy products and unpasteurized juices. ...
  • Avoid processed meats such as hot dogs and deli meats. ...
  • Avoid too much caffeine.
24 May 2021

What exercise can I do in 2nd trimester? ›

Exercises that are safe for your second trimester:
  • Hip flexor and quadriceps flexes.
  • Incline pull-ups.
  • Mermaid stretches.
  • Side-lying leg lifts.
  • Prenatal yoga.
  • Brisk walking with weights.
  • Swimming and water aerobics.
27 Jul 2021

Which month should I start walking for normal delivery? ›

First trimester

The ACOG suggests starting with as few as 5 minutes of walking each day and adding 5 minutes weekly until you reach 30 minutes at a time.

In which trimester is the baby the most developed? ›

First Trimester (0 to 13 Weeks)

The first trimester is the most crucial to your baby's development. During this period, your baby's body structure and organ systems develop. Most miscarriages and birth defects occur during this period.

What happens to fetus during exercise? ›

Birth Measures

Numerous studies have found that exercise during pregnancy, whether acute or chronic, is not harmful to the fetus and may benefit development in utero and after birth. 36 The primary measures to assess proper growth at birth are weight, length, and circumference measures.

Can you jump while pregnant? ›

Looking at the severe consequences that jumping can have on pregnant women, experts do not recommend jumping, skipping, and other such activities during pregnancy. You can also join our Cloudnine Community to discuss and get more information about - First Timers, Fitness, Pregnancy Fitness, Consultation.

What positions should be avoided during pregnancy? ›

It's best to avoid lying on your back, especially in late pregnancy, when the weight of the heavy uterus can press on the large blood vessels in your belly. When lying on your side, keep your body in line, with your knees bent slightly, and avoid twisting.

What movements should I avoid while pregnant? ›

What Exercises Do I Need to Avoid when Pregnant?
  • Any high impact exercise.
  • Planks or push-ups.
  • Movements or exercise that places extreme pressure on your pelvic floor.
  • Traditional sit-ups and crunches.
  • Exercises where you are lying on your back (especially late in pregnancy).
  • Exercises where you hold your breath.
17 Jul 2020

Can I jump during first trimester? ›

If you're enjoying a healthy pregnancy, “Jumping rope is a good form of cardio and helps create good balance and flexibility of the muscles and joints.” If you've never done this type of workout before, Hoskins recommends waiting until after your first trimester to try it out.

Can you do planks pregnant? ›

Can you do planks while pregnant? Yes, planks are safe for most women throughout pregnancy. Static, endurance-based exercises like planks are actually ideal for expecting women because they strengthen both your abs and your back. They also put less pressure on the spine than dynamic exercises, like crunches.

Can I tone my belly while pregnant? ›

Yes, you can still tone your tummy muscles while pregnant! Try these moves to strengthen your core and support your back.

Is Bending safe during pregnancy? ›

If you are pregnant and working, you may want to reduce or avoid: Stooping, bending, or squatting often. Lifting heavy objects from the floor or any location that requires you to bend or reach.

Which type of delivery is best? ›

Vaginal delivery is the most common and safest type of childbirth. You'll probably hear the term “natural childbirth” used to describe a vaginal delivery without medication for pain or to start or speed up labor. Some mothers will still choose to have other medical help during labor like a monitor for the baby's heart.

What foods make labor easier? ›

Here's a list of some foods that are purported to get labor going:
  • Pineapple. There's nothing quite as sweet as fresh pineapple. ...
  • Dates. The fruit of the date palm tree, dates are very nutritious. ...
  • Spicy food. ...
  • Prego pizza. ...
  • Maternity salad. ...
  • The “Inducer” pizza. ...
  • Eggplant. ...
  • Cupcakes.
22 Dec 2020

Can I do HIIT while pregnant? ›

The American College of Obstetricians and Gynecologists (ACOG) suggests that pregnant women avoid many movements that are typical in HIIT workouts — including jumping, jarring motions or quick changes in direction — since they could strain your joints and increase your risk of injury during pregnancy.

Can I do sit ups while pregnant? ›

Is it safe to do situps or crunches while pregnant? Many moms-to-be worry that certain activities may hurt their baby. However, when it comes to situps, Dr. Vonne Jones, MD, FACOG, says this exercise won't harm the baby.

How many Litres of water should a pregnant woman drink a day? ›

How much do I need to drink in pregnancy? You need to drink 6 to 8 medium (200ml) glasses of water or fluid a day, or 1.6 litres. All drinks count, including hot drinks such as decaf tea and coffee.

How long should a pregnant woman sleep? ›

Between 7 and 9 hours of sleep each day is recommended at the age most women find themselves pregnant. (Genetics and quality of sleep can affect these numbers, but this is a good general guideline for how much shut-eye is needed.)

When pregnant how much water should you drink? ›

During pregnancy you should drink 8 to 12 cups (64 to 96 ounces) of water every day. Water has many benefits. It aids digestion and helps form the amniotic fluid around the fetus. Water also helps nutrients circulate in the body and helps waste leave the body.

Which month is best for baby boy? ›

Nature is designed to favour the conception of boys from September to November and girls from March to May because of an evolutionary mechanism aimed at keeping the overall sex ratio as near to 50:50 as possible, the scientists said.

What are tips for pregnancy? ›

Share This Article:
  • Take a prenatal vitamin.
  • Exercise regularly.
  • Write a birth plan.
  • Educate yourself.
  • Change your chores (avoid harsh or toxic cleaners, heavy lifting)
  • Track your weight gain (normal weight gain is 25-35 pounds)
  • Get comfortable shoes.
  • Eat folate-rich foods (lentils, asparagus, oranges, fortified cereals)
5 Jan 2016

At what day is the egg released? ›

In an average 28-day menstrual cycle, ovulation typically occurs about 14 days before the start of the next menstrual period. However, each person's cycle length may be different, and the time between ovulation and the start of the next menstrual period may vary.

Is banana good for pregnancy? ›

The high fiber content of bananas can help with pregnancy-related constipation, and there is some evidence to suggest that vitamin B-6 can help relieve nausea and vomiting in early pregnancy.

Can you eat grapes while pregnant? ›

Grapes are generally fine to eat during pregnancy. They are a good source of fiber and water and they contain vitamins and antioxidants. 234 "You can safely include grapes in your diet during pregnancy by adding them to salads, mixing them into yogurts or porridge, and mixing them into a smoothie," suggests Dr. Kliman.

Can I do squats in my second trimester? ›

Unless your healthcare provider has told you otherwise, squats are a great exercise for you to do while you're pregnant. They're not only safe, but they're also incredibly beneficial to your body as you get ready to give birth because they strengthen your pelvic muscles.

Can you climb stairs in first trimester? ›

Yes. As long as your pregnancy is progressing smoothly and there are no complications, you may climb stairs throughout pregnancy.

What if you accidentally sleep on your back while pregnant? ›

Dr. Zanotti reassures expectant mothers not to stress if they accidentally find themselves on their backs for a brief spell. “We do know that short periods of time ―even if you were on your back for an hour or two ― probably do no harm to your child,” she says.

Why does it hurt when I turn over in bed pregnant? ›

PGP used to be known as symphysis pubis dysfunction (SPD). PGP is common, affecting 1 in 5 pregnant women, and can affect your mobility and quality of life. Pain when you are walking, climbing stairs and turning over in bed are common symptoms of PGP. However, early diagnosis and treatment can relieve your pain.

How many steps should a pregnant woman walk in a day? ›

at least 150 minutes of exercise over a week. 10,000 steps per day.

When does your stomach start to get hard when you are pregnant? ›

During the first trimester

With the growth of the uterus and development of the baby, the belly can start to feel firmer, even early on in pregnancy. Hardening is mostly due to excessive stretching of abdominal muscles. This generally happens around weeks 7 and 8.

How do I know if my baby is doing well in the womb? ›

The heart of the baby starts to beat around the fifth week of pregnancy. To confirm the heartbeat of your baby, the doctor may conduct a non-stress test. The test monitors the heart rate of the baby and provides information about the potential threat, if any. A healthy heartbeat is between 110 to 160 per minute.

What causes big fetus? ›

Genetic factors and maternal conditions such as obesity or diabetes can cause fetal macrosomia. Rarely, a baby might have a medical condition that makes him or her grow faster and larger.

When do first time moms start showing? ›

For first-time parents, a baby bump can start showing between 12 and 16 weeks. But others may start showing sooner if it's not their first baby. Learning more about the first trimester of pregnancy can explain what's happening in the early stages of pregnancy that may or may not be affecting the baby bump.

Which trimester is exercise most important? ›

Third trimester exercises are some of the most important, helping to alleviate aches and pains while also prepping your body for labor. These exercises will open up the hips and pelvis, strengthening the muscles you'll be using during childbirth.

Which exercise is best for pregnant lady? ›

What kinds of activities are safe during pregnancy?
  • Walking. Taking a brisk walk is a great workout that doesn't strain your joints and muscles. ...
  • Swimming and water workouts. ...
  • Riding a stationary bike. ...
  • Yoga and Pilates classes. ...
  • Low-impact aerobics classes. ...
  • Strength training.

Which time is best for pregnancy? ›

Understanding your menstrual cycle

You're most fertile at the time of ovulation (when an egg is released from your ovaries), which usually occurs 12 to 14 days before your next period starts. This is the time of the month when you're most likely to get pregnant.

What can accidentally cause a miscarriage? ›

Several factors may cause miscarriage:
  • Infection.
  • Exposure to TORCH diseases.
  • Hormonal imbalances.
  • Improper implantation of fertilized egg in your uterine lining.
  • How old you are.
  • Uterine abnormalities.
  • Incompetent cervix (your cervix begins to open too early in pregnancy).
19 Jul 2022

Why shouldn't you cross your legs when pregnant? ›

That said, muscles strains, backaches, and cramps are all common during pregnancy. While sitting with your legs crossed won't hurt your baby, it may contribute to ankle swelling or leg cramps. If you find your ankles swelling or your legs cramping, try sitting with both feet on the floor or elevated on a stool.

How many hours should a pregnant woman work? ›

Legally, pregnant women can continue to work the average 40 hours a week or the hours that they were working previously. However, a pregnant employee must only continue to work these hours if it is safe to do so, physically and emotionally.

How can I sleep with my husband during pregnancy? ›

  1. Side-lying positions: Lying on your side is often the most comfortable, whether you're facing front-to-front or front-to-back. ...
  2. Pregnant partner on top: This position doesn't put any pressure on your belly, and as an added bonus, it lets you be in control of both penetration depth and clitoral stimulation.
13 Aug 2021

What can I do to make my baby intelligent during pregnancy? ›

To ensure your baby inherits your braininess, we bring you eight tips that ensure your baby is smart and intelligent.
  • Start a storytime habit. ...
  • Eat healthy. ...
  • Stay fit and active. ...
  • Play music and get talking. ...
  • Keep thyroid levels in check. ...
  • Don't ignore the supplements. ...
  • Get a little sunshine. ...
  • Gently massage your tummy.
5 Apr 2017

Which exercise is best for normal delivery? ›

5 exercises to train for labor and delivery
  • Child's pose. This yoga pose helps lengthen pelvic floor muscles and ease discomfort. ...
  • Deep squat. Deep squats help relax and lengthen the pelvic floor muscles and stretch the perineum. ...
  • Quadruped cat/cow. ...
  • Perineal bulges. ...
  • Perineal massage.

What happens to fetus during exercise? ›

Birth Measures

Numerous studies have found that exercise during pregnancy, whether acute or chronic, is not harmful to the fetus and may benefit development in utero and after birth. 36 The primary measures to assess proper growth at birth are weight, length, and circumference measures.

What should you not do in your first trimester? ›

What Should I Avoid During My First Trimester?
  • Avoid smoking and e-cigarettes. ...
  • Avoid alcohol. ...
  • Avoid raw or undercooked meat and eggs. ...
  • Avoid raw sprouts. ...
  • Avoid certain seafood. ...
  • Avoid unpasteurized dairy products and unpasteurized juices. ...
  • Avoid processed meats such as hot dogs and deli meats. ...
  • Avoid too much caffeine.
24 May 2021

What exercise to avoid in first trimester? ›

hard projectile objects or striking implements – such as hockey, cricket or softball. falling – such as downhill skiing, horse riding and skating. extreme balance, co-ordination and agility – such as gymnastics. significant changes in pressure – such as SCUBA diving.

What movements should I avoid while pregnant? ›

What Exercises Do I Need to Avoid when Pregnant?
  • Any high impact exercise.
  • Planks or push-ups.
  • Movements or exercise that places extreme pressure on your pelvic floor.
  • Traditional sit-ups and crunches.
  • Exercises where you are lying on your back (especially late in pregnancy).
  • Exercises where you hold your breath.
17 Jul 2020

How do models stay skinny during pregnancy? ›

"All of my advice to her was simply about making smart, healthy choices. For example, making sure she ate all kinds of vegetables—all colors, white protein—like fish, chicken, egg whites and turkey, and a controlled portion of good carbs—such as brown rice, quinoa and whole wheat bread.

Can I lose weight while pregnant? ›

Fortunately, growing research suggests that losing some weight during pregnancy might be possible — and even beneficial — for some people with a high weight, or BMI over 30. Losing weight, on the other hand, isn't appropriate during pregnancy for those who were at a moderate weight before pregnancy.

Can I do sit-ups while pregnant? ›

Is it safe to do situps or crunches while pregnant? Many moms-to-be worry that certain activities may hurt their baby. However, when it comes to situps, Dr. Vonne Jones, MD, FACOG, says this exercise won't harm the baby.

What can I do to make my baby intelligent during pregnancy? ›

To ensure your baby inherits your braininess, we bring you eight tips that ensure your baby is smart and intelligent.
  • Start a storytime habit. ...
  • Eat healthy. ...
  • Stay fit and active. ...
  • Play music and get talking. ...
  • Keep thyroid levels in check. ...
  • Don't ignore the supplements. ...
  • Get a little sunshine. ...
  • Gently massage your tummy.
5 Apr 2017

Is jumping harmful during pregnancy? ›

Looking at the severe consequences that jumping can have on pregnant women, experts do not recommend jumping, skipping, and other such activities during pregnancy.

What trimester do you gain the most weight? ›

However, for many women, weight gain slows or stops in the last month. Because of this, most women gain the most weight during their second trimester of pregnancy.

How can I avoid getting fat during pregnancy? ›

What if I am gaining too much weight?
  1. Eat the appropriate portion size and avoid second helpings.
  2. Choose low-fat dairy products.
  3. Exercise; consider walking or swimming on most if not all days.
  4. Use low-fat cooking methods.
  5. Limit sweets and high-calorie snacks.
  6. Limit sweet and sugary drinks.
1 Jan 2018

How can I avoid gaining weight during pregnancy? ›

  1. 1.Don't Eat for Two.
  2. 2.Pay Attention to Portions.
  3. 3.Eat Smaller, More Frequent Meals.
  4. 4.Have some Fibre and Protein at Every Meal.
  5. 5.Make Sure you're Getting Enough Calcium.
  6. 6.Drink LOTS of Water.
  7. 7.Keep a food journal.
30 Mar 2018

In which trimester is the baby the most developed? ›

First Trimester (0 to 13 Weeks)

The first trimester is the most crucial to your baby's development. During this period, your baby's body structure and organ systems develop. Most miscarriages and birth defects occur during this period.

Does your body burn more calories when pregnant? ›

They also looked up data on the number of calories women burn while pregnant and lactating. A study from 2005 showed (paywall) they tend to burn roughly twice as many calories as normal.

Can I plank while pregnant? ›

Can you do planks while pregnant? Yes, planks are safe for most women throughout pregnancy. Static, endurance-based exercises like planks are actually ideal for expecting women because they strengthen both your abs and your back. They also put less pressure on the spine than dynamic exercises, like crunches.

Can I hold my stomach in when pregnant? ›

Experts say sucking in your stomach while pregnant is completely harmless when done for short periods of time, as Hembrow did. They did, however, caution against doing so for prolonged periods and in certain conditions.

When should I stop core during pregnancy? ›

"After you've had your baby, it's still best to avoid sit-ups and crunches until your abs have fully healed," Sacasas advises. The healing process might take anywhere from six weeks to six months, or longer. Because every woman is different, have your OB-GYN check your ab muscles to see how they're healing.

Videos

1. 30-Minute First Trimester Strength Workout (Full Body Strength for First + Second Trimesters)
(nourishmovelove)
2. 30 Minute HOT PRENATAL CARDIO WORKOUT (Best for 2nd Trimester and 3rd Trimester of Pregnancy)
(GlowBodyPT)
3. 30-Minute Pregnancy STRENGTH Training Workout (1st, 2nd + 3rd Trimester)
(nourishmovelove)
4. Pregnancy Exercises Second Trimester
(Pregnancy and Postpartum TV)
5. Exercise During Pregnancy | Doctors Answer FAQs and What You Should Be Doing
(The Doctors Bjorkman)
6. 20 Minute 2nd Trimester Prenatal Cardio Workout-- (but good for ALL Trimesters of Pregnancy!)
(BodyFit By Amy)

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