Pregnancy Exercises: A Midwife’s Guide to Moving Your Body During Pregnancy

As a certified nurse-midwife, I often discuss concerns about exercise during pregnancy with expectant moms. Is it safe? How much is okay? Are there any exercises you shouldn’t tackle?

For most women, moving your body intentionally during pregnancy is healthy for both you and your baby. Let’s talk about why, what to avoid, and which pregnancy exercises I typically recommend.

Is It Safe to Exercise During Pregnancy?

Yes! Though there are a few exceptions (more on that below), if you were active before pregnancy, you can generally continue the same level of exercise while pregnant.

Moving your body supports overall wellness during pregnancy, helping to prevent issues like gestational diabetes, excessive weight gain, high birth weight, and high blood pressure. It also reduces the risk of blood clots and can ease some of the aches and pains of pregnancy. As such, we encourage intentional movement for at least 30 minutes a day, five days a week.

If you’re new to working out but want to incorporate pregnancy exercises into your routine, start slow and listen to your body. If you feel dizzy or like you can’t catch your breath, rest and hydrate with electrolytes. You may need to start slower and decrease the intensity.

Remember, hydration during pregnancy is crucial. Without exercise, pregnant women need about 100 ounces of water, plus electrolytes, each day. When you add in pregnancy exercises, you need to increase your intake to avoid dehydration side effects like dizziness, uterine irritability, and cramping.

Always stop exercising and reach out to your provider if you notice chest pain, vaginal bleeding, regular preterm contractions, leaking fluid, or severe headaches.

Pregnancy Exercises: My Top Recommendations

There are many ways to stay active safely during pregnancy. Some of my go-to pregnancy exercises include:

• Walking
• Jogging
• Swimming
• Cycling (stationary bikes are a great option)
• Pilates
• Strength training (with modifications as needed)

Can I Lift Weights During Pregnancy?

Weightlifting is generally safe during pregnancy, especially if you’re already used to lifting heavy. That said, it’s best to avoid lifting weights so heavy that they cause marked straining, holding your breath, or compromised body ergonomics. If you notice these issues, you might consider scaling back temporarily. Contracting your pelvic floor while lifting can also help counteract strain on your abdomen.

Can I Do Squats During Pregnancy?

Squats are an excellent pregnancy exercise—they strengthen key muscles used in labor and birth. In fact, squatting is a common birthing position, making this a particularly functional pregnancy exercise!

Pregnancy Exercises to Help with Birth Preparation

Certain movements can help with body balance and positioning for birth. At Haven, we often recommend:

• Spinning Babies techniques: You can practice these gentle exercises throughout pregnancy to promote optimal fetal positioning.
• Three Sisters of Balance: This specific set of pregnancy exercises from Spinning Babies is a great option to start in your second trimester.
• Miles Circuit: You can begin this useful routine around 37 weeks to encourage baby’s engagement in the pelvis.

Can You Lose Weight While Pregnant?

Pregnancy exercises aren’t about losing weight, which is not a safe goal during pregnancy. Your body needs to gain some weight to support your growing baby.

For those who have obesity, however, healthy lifestyle changes that lead to weight gain restriction could be safe. In other words, eating healthier and exercising may mean you don’t gain significant weight during pregnancy. But intentional weight loss should never be the focus.

If you have questions about weight or the safety of specific lifestyle changes during pregnancy, be sure to speak with your midwife or healthcare provider to get recommendations tailored to your specific situation.

Which Exercises Are Not Safe During Pregnancy?

In general, I recommend avoiding contact sports, activities with a high risk of falling, and exercises that put pressure on the abdomen during pregnancy. I also typically advise women to avoid hot yoga and hot Pilates, which can raise your core body temperature and increase the risk of dehydration.

Strenuous exercises may not be safe in higher-risk pregnancies, such as with conditions like:

• Placenta previa
• Preeclampsia
• Significant heart or lung disease
• Cervical insufficiency

Even with gentler pregnancy exercises, remember that your body is awash in hormones like relaxin, which relax your muscles, joints, and ligaments. This increased flexibility makes you more prone to injury, so use caution to avoid overstretching or overexerting.

A Note on Postpartum Exercise

Women sometimes feel anxious to get back into a workout routine after pregnancy, especially if they were avid exercisers before. But recovery is just as important for your body as exercise — and absolutely vital after the work of labor and birth.

During the immediate postpartum stage, rest is the most important focus. Different midwives have different recommendations, but they all follow this principle. I personally recommend a 2/2/2 approach:

• Two weeks IN bed
• Two weeks NEAR bed
• Two weeks staying a SHORT walk from bed

This time frame allows your body to rest and heal before jumping back into exercise (and gives you ample opportunity to bond with your sweet baby!).

Then, when you feel healed enough to resume exercise, pay attention to what your body is telling you. If bleeding increases or you feel dizzy or lightheaded, scale back. Stay hydrated, get your electrolytes in, and be patient with the process.

Some women may notice bladder leakage or bulging between abdominal muscles during exercise. In these cases, pelvic floor physical therapy could prove helpful.

Pregnancy Exercises: Final Thoughts

Pregnancy exercises are a wonderful way to support your body and baby during this transformative time. By moving in ways that feel good and staying aware of your body’s signals, you can enjoy the benefits of movement while keeping yourself and your baby safe.

Remember, every pregnancy is unique. What works for one person may not work for another, so always consult with your midwife or healthcare provider about your specific situation and which pregnancy exercises would be best for you.

Listen to your body, stay hydrated, and enjoy the journey!