8 safe pregnancy exercises for every trimester

Staying active is one of the best things you can do in pregnancy. Regular movement can ease back pain, constipation and swelling, improve sleep and mood, lower the risk of gestational diabetes, and help you feel stronger for labor. ACOG recommends at least 150 minutes of moderate activity a week, which is about 30 minutes, five days a week.

These are the eight exercises built into the Prego app, with guided timers and voice instructions. Check with your provider before starting, especially if you have a health condition or a high-risk pregnancy.

How hard should I exercise?

Use the talk test: you should be able to hold a conversation. If you are too breathless to speak, slow down. If you were very active before pregnancy, you can usually keep going with adjustments; if you weren't, start with 10 minutes a day and build up.

1. Walking

The easiest pregnancy exercise there is. Walk at a pace where you can still chat but feel your heart rate rise. Stand tall, relax your shoulders and let your arms swing naturally. Wear supportive shoes and drink water before you go.

Later in pregnancy: take shorter strides with a slightly wider gait and let gravity help. Stop if you feel pressure or get short of breath.

2. Kegels (pelvic floor exercises)

Your pelvic floor supports your bladder, bowel and uterus, and it carries a lot of extra weight in pregnancy. Strong pelvic floor muscles help prevent leaks during and after pregnancy and can make recovery easier.

1. Tighten the muscles you would use to stop the flow of urine.
2. Hold for 3 to 5 seconds, building up to 10 as you get stronger.
3. Fully release for 5 to 10 seconds. The full release is as important as the squeeze.
4. Repeat 10 times, three times a day.

Near your due date: focus on letting go and softening. Being able to relax your pelvic floor helps during birth.

3. Cat-cow

Eases back tension and helps your baby settle into a good position.

1. Come onto your hands and knees, wrists under your shoulders and knees under your hips.
2. As you breathe out, round your back toward the ceiling and tuck your chin (cat).
3. As you breathe in, let your belly soften down and lift your gaze (cow). Don't over-arch.
4. Move slowly for 8 to 10 breaths.

4. Belly breathing

A calming exercise that also prepares you for breathing through contractions.

1. Sit comfortably and rest one hand on your belly.
2. Breathe in slowly through your nose for four counts.
3. Hold gently for four.
4. Breathe out for six, letting your shoulders drop.

In the third trimester, try the "J-breath": a deep inhale, then a slow, low exhale through pursed lips, relaxing your jaw and shoulders each time.

5. Wall squats

Strengthens your legs and glutes for carrying a growing bump, and opens your hips.

1. Stand with your back against a wall, feet about 2 feet (60 cm) out in front.
2. Slowly slide down, bending your knees, as if sitting into a chair. Only go as low as feels comfortable.
3. Hold for a few breaths, then slide back up.

6. Hip circles

Eases lower back aches and loosens your hips. A birth ball makes this even more comfortable.

1. Stand with feet hip-width apart, hands on your hips, knees soft.
2. Draw big, slow circles with your hips: 10 clockwise, then 10 counter-clockwise.

7. Gentle stretching

Stand tall with your arms wide. Do slow wrist circles and shoulder rolls, then reach both arms overhead and lean gently to one side, then the other. Move slowly and breathe. Pregnancy hormones loosen your joints, so never stretch to the point of strain.

8. Swaying

Stand with your feet a little wider than your hips and soften your knees. Gently sway from side to side, as if to slow music. You can hold a counter for balance. Swaying is instinctive in late pregnancy and in early labor: trust your body.

Exercises to avoid in pregnancy

• Contact sports and anything with a risk of falling (horse riding, skiing, gymnastics, climbing)
• Scuba diving
• Hot yoga or exercising in very hot, humid conditions
• Lying flat on your back for long periods after the first trimester (it can reduce blood flow)
• Exercising at high altitude if you aren't used to it

When to stop exercising and call your provider

Stop and get advice if you have vaginal bleeding, fluid leaking, regular painful contractions, chest pain, dizziness or feeling faint, a headache, calf pain or swelling, muscle weakness affecting your balance, or shortness of breath before you start exercising.

Frequently asked questions

Can I exercise in the first trimester?

Yes. Exercise doesn't cause miscarriage. If you feel exhausted or sick, gentle walking and stretching are perfectly enough.

Is it safe to do sit-ups when pregnant?

Avoid crunches and sit-ups from the second trimester, as they put pressure on the separating abdominal muscles. Try cat-cow, pelvic tilts and breathing exercises instead.

How do I know if I'm overdoing it?

If you can't talk while exercising, feel dizzy, or are very sore the next day, ease off. Exercise should leave you feeling better, not worse.

Sources

• ACOG: Exercise during pregnancy
• WHO: Physical activity guidelines
• NHS: Exercise in pregnancy

General information only, not medical advice. Always follow the guidance of your doctor or midwife.

History of updates

• October 21, 2026: Published.