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By Lisa Payne

Whether you’re expecting your first or third child, it’s important to note that every pregnancy is different. Some women experience light morning sickness while others experience it the entire pregnancy. Regardless, steps should be taken to ensure that your pregnancy is a healthy one.

Implement a balanced diet, manage stress, and consult your physician before starting a pregnancy workout plan. It’s recommended that pregnant women get 150 minutes of moderate-intensity aerobic exercise, plus light strength training every week.

Here are the best exercises to do for every trimester:

First Trimester: Prenatal Exercises

Spin Class

Spinning is great aerobic activity for the first three months of pregnancy or longer. 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.


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.

RELATED: NourishMoveLove Blogger on Her Post-Baby Fitness Journey

Second Trimester: 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.


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: 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.


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.

RELATED: How Vital Proteins Helped Me Stay Healthy as a First-Time Mom 

Fourth Trimester: Postnatal Exercises

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

Exercises for Every Trimester:

  • Kegels
  • Yoga
  • Swimming
  • Walking

Staying active throughout pregnancy alleviates the stress and discomfort that comes with these body changes. 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.