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by Lisa Payne

Whether you’re expecting your first or third child, you may be asking "is it ok to workout while being pregnant?" or "what are the best workouts to do during pregnancy?". First off, congrats on this exciting time for you and your future bundle of joy! We understand that the best pregnancy workout plan for you, and what's off limits, can be confusing. So we're tackling your most pressing questions on it, below!

Note: We'd also like to recommend discussing your health goals with your licensed healthcare professional. They can best assist you in deciding whether an exercise is a helpful addition to your regimen at this time.

pregnancy workout plan

Is it ok to workout while being pregnant?

When it comes to your pregnancy workout plan, what's right for you may be different from your expecting friend/neighbor/etc. Factors such as morning sickness and fatigue, as well as the recommendations of a licensed healthcare official, should all be considered when deciding on whether or not to proceed.

How many days a week should a pregnant woman work out?

It’s recommended that pregnant women get 150 minutes of moderate-intensity aerobic exercise, plus light strength training, every week. That said, implementing a balanced diet and consulting your physician should be considered before beginning a pregnancy workout plan.

What is the best workout for pregnancy?

Below are the best exercises for every trimester — given the green light from a medical professional, of course!

pregnancy workout plan

pregnancy workout plan

First Trimester: Best Prenatal Exercises

  • Spin Class: Spinning is great aerobic activity for the first three months of pregnancy or longer. Pro tip: Adjust the seat on your stationary bike to a lower setting as you continue to grow.
  • Hip Bridges: Lie down with knees bent and feet on the floor. Push your hips up and lower down. Keeping your glutes strong will help take pressure off your back in the coming weeks.
  • Plank: After around 16 weeks, it’s typically not recommended to lie down for core exercises. So, come into push-up position on your hands or forearms. Hold 30 seconds to 1 minute.

Second Trimester: Best Prenatal Exercises

  • Lat Pulldown: Put hands shoulder-width apart on the pulldown bar and pull it towards your chest. Pregnant women especially need a strong back as the weight of the baby begins to pull you forward.
  • Squats: Strong legs will help with lifting and lowering your baby. Work in squats at the gym while you brush your teeth or even at the office.
  • Light Jogging: When it’s comfortable, throw on your gym shoes for a light jog. Most doctors recommend keeping your heart rate below 140bpm but be sure to first check with your physician.
prenatal exercises

    Third Trimester: Best Prenatal Exercises

    • Cat and Cow: Come onto hands and knees. Arch your back like a cat, then relax your belly down with your head up like a cow. Keeping your spine mobile will relieve back or hip tightness.
    • Walking: Lower impact exercises like walking is ideal aerobic activity and keeps your joints and muscles mobile.
    • Glutes Resistance: Put a resistance ring around your ankles. Push a straight leg back. Hold onto a chair for balance. Upright glute extension moves help with leg strength and posture.

    Fourth Trimester: Best Postnatal Exercises

    • Post-natal yoga
    • Plank variations
    • Just rest! 

    Exercises for Every Trimester:

    • Kegels
    • Yoga
    • Swimming
    • Walking

    As a final tip, always be sure to listen to your body and what’s right for you.

    **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


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